The best time of day for exercises that strengthen your heart. Gold tips from cardiologists

You probably already know that regular physical training, which stimulate heart rate, can reduce the risk of cardiovascular disease.

Evening Movement: Secret of a stronger heart collage DMS

The specialists from the American Heart Association recommend about 150 minutes of moderate aerobic activity a week, ie exercises that accelerate the heart rate, but allow you to wear a conversation. If the time is limited, even 75 minutes of vigorous exercises – so intense that speech becomes difficult – can bring significant benefits to the heart.

However, it is not just about the duration: the time of the day you train can influence the effects of the exercise on cardiovascular health. Cardiologists recommend the most appropriate time for training and practical tips to integrate movement in your daily routine, so that you can make the most of the benefits for the heart.

Evening training, best for your heart

Cardiologists and research suggest that physical exercises can have significant benefits for heart health. “An evening workout can do more than help you get rid of the stress of the day-it could even help you live longer.”explains Dr. Patrick Kee, cardiologist at Vital Heart & Vein in Texas, quoted by the publication Parade.

Then add: “Most of us noticed the morning runners-those disciplined people who wake up before the sunrise and reach the sidewalk before the rest enjoy their first cup of coffee.”

However, Dr. Kee refers to a large 2024 study, published in Diabetes, which, the magazine of the American Diabetes Association, which involved nearly 30,000 obesity adults, of which 3,000 had type 2 diabetes.

“The results were surprising: the participants who trained in the evening presented the lowest risk of death and the lowest risk of heart diseasecompared to those who exercised in the morning or in the afternoon ”says the cardiologist, stressing that these results come from an observational study.

Why evening exercises are good for heart health

“The benefits of the physical exercises carried out later are related to how the internal clock of our body – the circadian rhythm – influences the stress hormones, the activity of the nervous system and the function of the blood vessels,” explains Dr. Columbus Batiste, a cardiologist at Kaiser Permanent in South California.

The influence of the circadian rhythm is even more pronounced in people with type 2 diabetes, who have an increased risk of heart disease.

“Their sympathetic system of” fighting or running “tends to be hyperactive, and their bodies have less flexibility in regulating heart rate and blood pressure. As a result, the exercises performed in the morning – when blood pressure and stress hormones are already at maximum levels – can trigger stronger increases in blood pressure and Blood glucose. Exercises later during the day can help reduce these exaggerated reactions and can provide greater health benefits ”, says Dr. Batiste.

Evening workouts after dinner: you burn calories and strengthen your heart

In other words, as the Texan researcher points out: “Your body could simply be” ready “to take advantage of more exercise performed in the evening. So the next time you get on your sports shoes after and not before dinnerto know that you not only burn calories – these exercises can contribute to better heart health. ”

That being said, the morning workouts are not inherently risky for the health of the heart, and the idea that evening exercises are the best for everyone remains inconclusive, as Dr. Cheng-Hhan Chen, certified intervention cardiologist and medical director of the structural heart program at the Saddleback Memorial Center in California.

However, he notices that the evening workouts are suitable for the program of many people, and this aspect can be the most important benefit: it allows them to form a constant habit of movement. “The most important thing is to get involved in constant daily physical activities,” says the cardiologist.

How long before bedtime you to train to protect your heart and sleep well

In addition to the satisfaction they can provide in the morning training, some people avoid evening exercises for fear that they could affect their sleep. However, the effects depend on the moment and intensity of the training, as well as the particularities of each person.

Dr. Columbus Batiste suggests to finish the training at least 90 minutes to four hours before bedtime, depending on intensity. “Vigorous workouts require two to four hours of recovery. Moderate exercises need at least 90 minutes for heart rate, body temperature and stress hormones to return to initial levels.”explains the doctor.

Thus, even those who prefer to train in the evening can protect their sleep, provided that this recovery interval.

Best evening exercises for heart health and a restful sleep

Dr. Kee agrees: You should not sacrifice sleep for an evening workout when you want to improve your heart health.

“Remember: sleep is just as important as exercise. Insufficient sleep increases the risk of high blood pressure, diabetes, obesity and heart disease. Even intense training cannot compensate for sleep, which puts you heart in danger“, draws attention to the Texan researcher.

Dr. Kee recommends watching between 7 and 9 hours of sleep in most nights. At the same time, the light movement in the evening can support the health of the heart without affecting sleep.

The suggested activities include: GAIT quickly after dinner, cycling, Joggingstrength training using body weight or tapes, dance or aerobic courses, but also yoga in the evening.

How to turn exercise into a healthy habit for the heart

Although evening workouts can have advantages, Dr. Cheng emphasizes that the best time to move is the one that works for you. However, consistency is essential when it comes to maintaining a training routine.

“To turn movement into a daily habit, it starts with small goals like walking For 10 minutes, and gradually increases the duration and level. It is important to choose an activity you like, whether it is walkingcycling or other sport, to be more prone to continue in the long term ”explains the specialist.

Socialization can do more fun and motivating exercises-either with a training partner or in a fitness class. It is also not necessary for the training to be concentrated in a single session. Short movement intervals throughout the day can be as effective. “It can be useful to incorporate more physical activity in the daily routine, such as climbing the stairs instead of the elevator or the parking intentionally further from the store or service to walk more.”he adds.

Conclusion: The key to heart health is the consistency of physical exercises

Finally, if you were anxious when you learned that the evening exercises could bring additional benefits to the health of the heart, try not to despair.

“Morning people, do not worry – physical exercises, regardless of the hour, are better than at all. Our body often signals the optimal moment for everyone, and this personalized approach increases the probability of keeping the routine in the long term.” explains Dr. Cheng.

Whether you choose to train in the morning, at noon or evening, the key to a healthy heart is consistency. Integrates the movement into your daily routine, choose activities that you like and adjust the intensity of exercises at your energy level and lifestyle. Adopting a physical exercise routine adapted to your needs not only supports cardiovascular health, but it also contributes to a more restful sleep, a better level of energy and a long -term balanced lifestyle.