An Australian study published in Diabetes Care on April 10 suggests that engaging in most of your moderate-to-vigorous physical activity in the evening may lead to better health outcomes for individuals dealing with obesity compared to exercising at other times of the day.
Dr. Angelo Sabag, a lecturer in exercise physiology at the Sydney School of Health Sciences, emphasizes that aerobic activity performed mainly in the evening, from 6 p.m. to midnight, is linked with the most significant reductions in the risk of death and heart disease. He underscores the overarching takeaway: physical activity at any time contributes to a decreased risk of cardiovascular disease and mortality among adults grappling with obesity. These findings underscore the crucial role of physical activity in promoting heart health and longevity.
The study tracked nearly 30,000 adults aged 40 and above with obesity from the UK Biobank data over an 8-year period. Participants wore accelerometers for a week to measure their activity levels, encompassing daily movements and structured exercises like walking or running. Researchers categorized participants based on when they predominantly engaged in moderate to vigorous physical activity: morning, afternoon, or evening.
Analyzing health data over the follow-up period revealed that individuals who exercised predominantly in the evening experienced the lowest risk of premature death and heart disease. Compared to those who didn’t engage in moderate to vigorous physical activity, evening exercisers had a 61% lower risk of all-cause mortality, while afternoon and morning exercisers showed respective reductions of 40% and 33%. Similarly, evening exercisers had a 36% lower risk of death from heart disease, compared to 16% and 17% for afternoon and morning exercisers, respectively. Moreover, evening exercise was associated with a reduced risk of neuropathy, nephropathy, or retinopathy.
The study suggests that the timing and frequency of physical activity may play a crucial role in reducing health risks associated with obesity and type 2 diabetes. Dr. Sabag notes that the benefits of exercising later in the day might counteract evening-related insulin resistance, particularly for individuals unable to produce additional insulin.
However, it’s essential to note that the study only establishes an association, not causation. Dr. Matthew Kampert, a physician specializing in sports medicine and endocrinology, stresses the importance of meeting recommended exercise guidelines irrespective of the time of day. While acknowledging the potential benefits of evening exercise for individuals with flexible schedules and metabolic complications, Sabag advises caution regarding high-intensity exercise close to bedtime, as it may impact sleep quality.
Ultimately, while further research is warranted to elucidate the mechanisms underlying these findings, the study underscores the importance of incorporating physical activity into daily routines to enhance overall health outcomes, regardless of the time of day.