Morning Exercise May Lower Risk

• A recent study found that morning exercise may help lower your cardiometabolic risk.
• Cardiometabolic risk factors include cardiovascular disease and metabolic conditions, such as type 2 diabetes and obesity.
• The findings show that exercising in the morning, rather than later in the day, may help lower the risk of type 2 diabetes by 30%.

Exercise has various health benefits, from maintaining a moderate weight to improving heart health.

While all exercise is beneficial, a recent study found that exercising in the morning may yield greater cardiometabolic benefits than later in the day.

It’s unclear whether the relationship between exercise and cardiometabolic health is mediated by other factors or causal. However, the researchers noted that the findings could inform counseling approaches for physical activity based on a more granular view of exercise behaviors.

“Any exercise is going to be better than no exercise, but we tried to identify an additional dimension relating to the timing of exercise,” Prem Patel, a medical student at the University of Massachusetts Chan Medical School and the study’s lead author, said in a press release.

“If you can exercise in the morning, it seems to be linked with better rates of cardiometabolic disease,” he continued

The study’s researchers analyzed data from 14,489 individuals who were participating in the large national study All of Us. The research was based on health records and Fitbit-derived heart data.

Over 1 year, the researchers analyzed minute-level heart rate data from Fitbit devices.

To track bursts of physical activity, the research team identified periods during which participants had an elevated heart rate for 15 consecutive minutes or more. This differs from the methodologies of other studies because it is based on the body’s response to exercise rather than tracking specific activities, such as walking, housework, or gym workouts.

They assessed each participant’s exercise in those 15-minute intervals throughout the day. Then they grouped participants according to the timing of their exercise.

Using health records, the researchers analyzed any connection between the timing of exercise and effects on:

• age
• sex
• total activity level
• sleep duration
• smoking status
• alcohol use

When compared to people who exercised later in the day, those who frequently exercised in the morning were:

• 31% less likely to have coronary artery disease
• 18% less likely to have high blood pressure
• 21% less likely to have hyperlipidemia
• 30% less likely to have type 2 diabetes
• 35% less likely to have obesity

The lowest rates of coronary artery disease were associated with exercise between 7 and 8 a.m.

It’s important to note that these findings show only an association. They do not indicate whether early exercise habits cause improvements in health markers.

“It’s important not to overinterpret these findings. This was an observational study, meaning it shows association, not cause and effect,” said Robert Glatter, MD, attending physician in the Department of Emergency Medicine at Lenox Hill Hospital in New York City, and Assistant Professor of Emergency Medicine at Zucker School of Medicine at Hofstra/ Northwell. Glatter wasn’t involved in this study.

“It’s entirely possible that people who are disciplined enough to work out in the morning are also more likely to engage in other health-promoting behaviors,” Glatter told Healthline.

Regular physical activity can have various immediate and long-term benefits.

Exercise can help reduce feelings of anxiety and depression. It may also help you sleep better.

• managing weight
• strengthening muscles and bones
• reducing the risk of falls in older adults
• managing chronic conditions and disabilities

Getting regular physical activity may also help increase your likelihood of living longer, according to the CDC.

“The bigger takeaway is this: consistency matters far more than timing. Aim for at least 150 minutes of moderate activity per week, incorporate strength training, and reduce long periods of inactivity,” said Glatter.

“In the end, the ‘best’ time to exercise isn’t necessarily 6 or 7 a.m. — it’s the time you can commit to, day after day.”