Regular exercise is helpful for maintaining good health. However, for office workers who have limited time during the day, they can only schedule exercise for after work. So, what is the best time to exercise in the evening?
The Best Time to Exercise in the Evening
Between 4 PM and 7 PM, hormone activity in the body is at its peak, and the body's adaptability and neural sensitivity are also heightened during this time. Therefore, the best time to exercise in the evening is from two hours after dinner until bedtime. In general, exercise can be scheduled around 6 PM in winter and between 4 PM and 7-8 PM in summer. However, it is important to moderate the intensity of evening exercise and avoid exercising immediately after a meal.
Benefits of Evening Exercise
In the afternoon, body temperature is higher than in the morning, making muscles and joints more flexible. Various physical indicators, such as heart rate and blood pressure regulation, reach their peak in the evening. Oxygen intake is also at its highest during this time. Additionally, evening exercise coincides with the optimal time for hormone and enzyme regulation. Therefore, exercising in the evening is more beneficial for overall health. Moreover, moderate evening exercise can also improve sleep quality.
The Importance of Not Exercising Too Late in the Evening
In general, the best time for evening exercise is between 5 PM and 7-8 PM. Exercising too late can result in decreased muscle elasticity and reduced neural sensitivity, which increases the risk of exercise-related injuries and hinders recovery.
The Hazards of Exercising Immediately After Dinner
1. Exercising immediately after dinner can stimulate the gastrointestinal system, causing incomplete digestion and potentially leading to discomfort such as vomiting and stomach cramps.
2. After a meal, the digestive organs require a significant amount of blood for digestion and absorption. When the entire body's muscles are engaged in exercise, blood is diverted away from the digestive organs, disrupting their normal functioning and posing a risk to overall health.
3. After eating, the parasympathetic nervous system is suppressed. Exercising immediately after a meal can compromise the effectiveness of the exercise.
4. After a meal, insulin levels rise, inhibiting the breakdown of fat and limiting the availability of energy sources. Exercising during this time may reduce the effectiveness of exercise for weight loss.
Considerations for Evening Exercise
1. Pay attention to traffic safety. It is recommended to bring lighting equipment, wear brightly colored clothing, or use reflective strips on sportswear when running on the road.
2. Avoid exercising in unfamiliar environments. Stick to familiar routes that are relatively safe and do not exercise too late in the evening.
3. After exercising, avoid immediately going home to sleep because the body is still in a relatively excited state. It is best to rest for half an hour before taking a shower and preparing for sleep.
4. Try to avoid eating immediately after evening exercise. Since the body is still in an excited state after exercise, excessive eating can affect sleep quality.
