Most people know that exercise — especially a combination of cardio and strength training — is good for your heart.
But a major study tracking over 85,000 adults suggests it’s not just what you do at the gym — it’s when you do it — that counts.
The study, published in the European Journal of Preventive Cardiology, found that people who worked out either early or late in the morning had an 11% and 16% lower risk, respectively, of heart disease and stroke than those who didn’t lace up their sneakers until the afternoon.
Specifically, researchers identified 8-11 a.m. as the ideal sweet spot for exercise — at least when it comes to heart health.
Women in particular saw the strongest benefit, as those who hit the gym in the late morning had a 35% lower risk of stroke and 24% lower risk of coronary artery disease compared to their afternoon counterparts.
“It is well established that exercise is good for heart health, and our study now indicates that morning activity seems to be most beneficial,” said lead author Gali Albalak, a Ph.D. candidate at Leiden University Medical Center in the Netherlands.
“The findings were particularly pronounced in women, and applied to both early birds and night owls. This was an observational study and therefore we cannot explain why the associations were more marked in women.”
Previous research has shown that, while night owls may be smarter than early birds, they are also at greater risk of depression and anxiety, as well as diabetes.
These findings suggest that syncing your workouts with your body’s internal clock — a concept known as chronoactivity — might give your heart an extra boost, regardless of your chronotype.
But before dawn boot campers rejoice — it’s worth noting the science is debatable on this one.
A 2023 study found that exercising in the afternoon — specifically between 11 a.m. and 5 p.m. — reduced the risk of heart disease more so than in the morning or evening, especially for men and the elderly.
And a 2024 study suggests working out at night could help you live longer all around.
Experts do agree, however, that any exercise is better than no exercise — and consistency is key.
“Generally, the best time to exercise is when you feel most energetic and can maintain consistency,” Chris Pruitt, CEO of WorkoutHealthy.com, previously told The Post.
“For many, late afternoon or early evening is ideal due to higher body temperature and improved muscle function. However, morning workouts can boost metabolism and mood for the day ahead.”
