Despite what you may have heard, there's nothing inherently wrong with working out at night. It's always better for your sleep to get some exercise rather than none at all, according to the National Sleep Foundation (NSF).
You may be thinking that a late-night workout will have you so energized you won't be able to slow down when it's time to go to sleep — but the opposite is actually true! According to The Washington Post, exercise helps you sleep deeper and longer, no matter what time of day you exercise.
Most gyms require you to be at least 13 years old to join and workout at a gym. This should not discourage younger people from working out! Running is great for preteens and those younger (Playing tag or other games with friends is fun and healthy!)
A 2022 study in the journal Diabetologia found that afternoon workouts (between noon and 6 PM) and nighttime workouts (6 PM to 12 AM) reduced insulin in participants by 18 and 25 percent, respectively, compared with participants whose activity was more evenly spaced throughout the day.
You will be safest if you stick to pedestrian pathways or sidewalks when walking at night. Always make sure you are highly visible and alert while walking. Do: Walk against traffic if you're in the street. If possible, walk on the sidewalk.
Traditionally, experts have recommended not exercising at night as part of good sleep hygiene. However, a small study, published in Sports Medicine suggests that some people can exercise in the evening as long as they avoid vigorous activity for at least one hour before bedtime.
Super-Late at Night
“Rigorous exercise naturally wakes your body up by boosting your heart rate,” Backe explains. “This can take several hours to wind down from.” Although everyone is different—some may be able to fall asleep peacefully post-workout—he recommends avoiding exercise two to three hours before bed.
According to a research review, strenuous exercise performed at least 2 hours before bed won't disrupt sleep in healthy people. In general, the best time to exercise depends largely on your fitness goals and personal preferences.
If you're wondering about weight gain from sleeping post-exercise, rest assured that sleep is a crucial part of recovery and does not directly lead to weight gain. Getting adequate sleep is essential to a healthy lifestyle and can contribute to overall well-being, including weight management.
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For those aged between 18 and 64 years, they recommend at least 150 minutes a week of moderate-intensity activity alongside at least two days a week that include strength training exercises. For those aged over 65, they recommend adding in activities designed to improve balance.
Children and young people aged 5 to 18 should: aim for an average of at least 60 minutes of moderate or vigorous intensity physical activity a day across the week. take part in a variety of types and intensities of physical activity across the week to develop movement skills, muscles and bones.
If, for instance, the work shift is from 10 pm to 6 am, it might be a good idea to do the workout at 6 pm, or if the shift is from 6 pm to 2 am, it might be a good idea to do the workout at 12 noon. Gym or strength workouts can be done, but it is better to avoid high-intensity workouts, advise experts.
The final verdict? Exercising in a fasted state may burn some quick body fat, but it's not the best option for your body in the long-run. Eat a small snack or meal before and after your workout to ensure that you're properly fueled to perform your best in the gym and recover quickly when you get home.
Intense exercise close to bedtime can raise adrenaline levels and make it difficult for some people to fall asleep. However, this effect varies from person to person. In general, it's best to not work out less than an hour before bedtime.
Keeping all those factors in mind, Samuel says you should be able to work up to three sets of 20 to 25 pushups a day, if you really want to. Sure, you might hear from guys who double or even triple that number—but their reps aren't going to be as effective as yours in the long run.
While experts suggest avoiding vigorous exercise within an hour of bedtime (it raises heart rate, body temperature and adrenaline), stretching and meditative movement like yoga has been found to improve sleep quality.
Waking up early to exercise is the last thing you may feel like doing, so the case for evening workouts may be more appealing. The body's ability to perform peaks in the afternoon and early evening for some people, with optimal muscle function, strength and endurance often occurring later in the day.
When we asked our expert dietitians, “how long should you wait to exercise after eating?” they agreed that it varies based on the size and style of what you're consuming. As a general rule, follow these best practices: After eating a full meal: Wait 2 to 3 hours. After eating a snack: Wait 30 to 60 minutes.
“You don't need to be fearful of working out at night,” says Dr. Martinez. “There's no right or wrong time to exercise.” The right time for you is the time that works best with your schedule so you're more likely to exercise regularly.
“Working out late at night can be unhealthy as it affects your regular metabolism; but if you are attuned to working at night regularly, it is a different scenario,” says Dr Behram Pardiwala, coordinator, department of medicine, Wockhardt Hospital.
Aerobic exercise causes the body to release endorphins.
These chemicals can create a level of activity in the brain that keeps some people awake. These individuals should exercise at least 1 to 2 hours before going to bed, giving endorphin levels time to wash out and “the brain time to wind down,” she says.