The Best Time of Day to Exercise for Heart Health

Most people know exercise is one of the best ways to support heart health, but does it matter if you lace up your shoes in the morning or head out after work? Research shows there may be benefits to both, yet experts emphasize consistency above all. “Our biggest problem is not that we’re exercising at the wrong time—it’s that we’re not exercising,” says Elizabeth Klodas, M.D., FACC, a preventive cardiologist. Only about 1 in 4 Americans meet the American Heart Association’s recommendation of at least 150 minutes per week of moderate-intensity exercise. “Moving your body every day is far more important than when you do it,” Klodas says. 

So, while the most important thing is simply to get moving, you still have a decision to make: when will you exercise? Read on to discover the unique, science-backed benefits of exercising in the morning, afternoon and evening.

Is There a Best Time?

You’ve probably seen headlines claiming that morning workouts burn more fat or that evening exercise better supports blood pressure—but the evidence isn’t strong enough to crown a single “best” time for heart health. “You can find research that will support exercise at specific times of the day,” says Klodas. “But I don’t think this data is all that helpful. It might even discourage people from exercising if they think they have to work out at a certain time.” 

When it comes to exercise, Klodas says that the most impactful thing you can do for heart health is to transition from a sedentary lifestyle to a more active one. Small choices, like taking the stairs, parking farther away from the entrance, or even dancing in the kitchen, all add up. Over time, this everyday movement can make a meaningful difference for cardiovascular health. As she puts it, “The people who age well are the ones who move.”

There’s even research that says it doesn’t matter when you exercise, only that you do, says Sheri Gaw, RDN, CDCES, a registered dietitian. She points to a large 2023 cohort study showing that moderate-to-vigorous physical activity done at any time of day reduces the risk of heart disease, cancer and premature death.

That said, some research suggests that there may be some unique benefits to exercising at different times of the day, which you may want to consider.

Benefits of Exercising in the Morning

Starting your day with movement not only boosts your health but also sets the tone for consistency. Exercising early ensures your workout is done before work, family and other responsibilities take over. Plus, your energy levels are higher after a good night’s rest, allowing you to perform to your best abilities.

From a heart-health perspective, morning activity may help align circadian rhythms and improve insulin sensitivity, particularly when exercise is performed before breakfast., A well-regulated circadian rhythm supports better sleep quality, which is closely tied to lower blood pressure and better heart health. Better insulin sensitivity also helps the body manage blood sugar more effectively, easing strain on the heart and lowering long-term risk of metabolic disease.

Morning workouts may also help you make better food choices later in the day. “Some studies suggest morning exercise supports appetite control in some people, which can make it easier to maintain a healthy weight—an important factor for heart health,” says Gaw.

Benefits of Exercising in the Afternoon (or Evening)

If you’re not a morning person, don’t worry—exercise later in the day has its own set of advantages. For example, by the afternoon or evening, your body is fueled by the meals you’ve eaten, which can support longer or more intense workouts.

For heart health, late-day exercise can also support blood vessel function and blood pressure control. “Studies show that blood vessel elasticity is greater later in the day, and training during this time may have beneficial effects on blood pressure,” explains Klodas. Research has also linked evening workouts with lower rates of heart disease and all-cause mortality.

Emerging evidence suggests benefits for cholesterol and blood sugar, as well. “Evening exercise may be more effective for lowering cholesterol and inflammatory markers since lipid metabolism peaks at night, although more research is needed in this area,” says Gaw. 

Getting Started

Although there are unique benefits to exercising at different times of the day, the overall consensus is that any movement is good movement—regardless of the time on the clock. If you’re new to exercise or looking to restart a routine, the key is to make movement approachable and sustainable. Try these strategies to support better heart health:

• Start Gradually. “The biggest benefit happens when you go from doing nothing to doing something,” says Klodas. Even a few minutes of activity is better than none, and you can build up slowly over time. 
• Break It Up. You don’t need a full hour to get results. “Walking 10 to 15 minutes, two or three times per day, is a gentle and safe routine to support heart health,” says Gaw. Research also shows shorter bouts of exercise—often called ‘exercise snacks’—can still add up to meaningful benefits for heart health.
• Build Movement into Your Day. “Any increase in physical activity is welcome, and you can do it any time of day that is convenient for you,” says Klodas. She recommends looking for simple ways to increase activity, such as taking the stairs instead of the elevator or parking farther away from stores.
• Mix It Up. A combination of aerobic activity and resistance training has been shown to support optimal heart health. Klodas recommends doing something you enjoy for aerobic exercise, like walking, biking or even pickleball. Resistance training can be as simple as bodyweight exercises, such as squats, lunges and pushups.
• Listen to Your Body. Both Klodas and Gaw stress the importance of paying attention to how you feel, especially if you have a history of heart disease or high blood pressure. “If you ever feel unusual shortness of breath, chest discomfort or dizziness, talk with your health care provider before continuing,” says Klodas.

Our Expert Take

While research highlights certain benefits of exercising at different times of day, experts agree that the most important factor is making movement a regular habit. Daily activity—regardless of timing—is what truly supports long-term heart health. Even small bouts of physical activity can have a significant impact on your heart health over time. Whether you prefer to exercise in the morning before starting your day, or you’d rather get moving in the afternoon or evening, one thing’s for sure: consistency matters most.