Exercising is very important for people, irrespective of their age, weight or lifestyle. It can be challenging but possible by following a consistent schedule, proper mix of exercise and a lot of determination and focus. It is important to understand your goal before going on any workout schedule. Is it weight loss? If yes, how much and in how many days? Do you want to tone your muscles? Or, do you just want to maintain your current shape?

Once you know your goal, you need to chalk out your schedule. It is important to know that your body will react to different exercises in different ways at different points of time. Here are guidelines on best times to exercise during the day and exercises that work best at specific times:

Your body clock

All of us have body clock rhythms that influence our blood pressure, temperature, metabolism and heart rate that in turn affect our readiness to exercise. These rhythms can be changed with certain external cues like the time during the day you exercise. For example, people who consistently exercise in mornings, ‘teach’ their body to perform the best during those times. They may not be able to perform as well during other times of the day. You need to decide, with trial and error (and considering social obligations, responsibilities, work requirements, etc.) which periods would be suitable for you. Exercise in the mornings for few days, then try afternoons and so on. Which do you enjoy the most and what makes you feel the best afterward?


Once you have charted out an exercise routine, stick to it. Studies have shown that those who exercise randomly are more likely to drop out. Fix a schedule and hit the gym or jogging park at the same times everyday so that it becomes a habit. Also, your body will respond to the workouts better, thus giving better and quicker results. After you have followed an exercise routine for a while, it will come to you as easy as breathing. You may then want to bring in some variety by changing the type or time of exercises. The new routine will take at least a month to set in.

The Perks of Morning Exercise

While the general impression is that morning exercise is good because it helps you kick start your day and keeps you energized whole day, it is essential that one measures pros and cons of first light workout before deciding.

Morning workouts are best if you want a good night’s sleep. People who exercise in mornings have a greater percentage of deep sleep stage at night. Better you sleep, better is your stress level, blood pressure and weight. Morning exercise also helps regularizing your sleep schedule. Your body gets used to waking up at the same time every day.

People who work out in the morning are also more likely to be successful.