This Is the Best Time of Day to Exercise if You Want To Improve Heart Health, According to Cardiologists

You likely know that consistently clocking heart-pumping workouts can reduce your risk of cardiovascular disease.

The American Heart Association recommends 150 minutes of moderate-intensity aerobic activity per week (or exercise that gets your heart rate up but lets you hold a conversation). Got less time? Seventy-five minutes of vigorous intensity activity—which causes you to speak in choppy sentences (or not at all)—will also make your heart happy.

Yet, you’ll want to look at more than a stopwatch when working out. Some research suggests that exercising at a specific time may provide the greatest benefit to your heart. Cardiologists share the best time of day to work out if you’re trying to improve heart health and practical tips for incorporating it into your routine.

The Best Time of Day to Work Out for Heart Health, Cardiologists and Research Say

Cardiologists and research suggest that evening exercise offers significant benefits for your heart health.

“An evening workout may do more than help you shake off the stress of the day—it might actually help you live longer,” reveals Dr. Patrick Kee, MD, Ph.D., a cardiologist with Vital Heart & Vein.

Floored? We were, too. “Most of us have seen the sunrise joggers—those disciplined early risers who hit the pavement before the rest of us have poured our first cup of coffee,” he says.

Yet, Dr. Kee points to a large 2024 study in Diabetes Care, the journal of the American Diabetes Association. The study involved almost 30,000 adults with obesity, including 3,000 with Type 2 diabetes.

“It found something surprising: Those who exercised in the evening had the lowest risk of dying and the lowest risk of developing heart disease compared to morning or afternoon exercisers,” he shares.

Related: ‘I Tried Walking After Every Meal—and the Results Were Shockingly Good’

The Heart Health Benefits of an Evening Workout

“The benefits of later exercise are linked to how our body’s internal clock—circadian rhythm—influences stress hormones, nervous system activity and blood vessel function,” explains Dr. Columbus Batiste, MD, a cardiologist at Kaiser Permanente in Southern California.

The influence of circadian rhythm is even more significant for people with Type 2 diabetes, who are at a higher risk of developing heart disease.

“Their sympathetic ‘fight-or-flight’ system tends to be overactive, and their bodies have less flexibility in controlling heart rate and blood pressure,” Dr. Batiste shares. “As a result, exercise in the morning—when blood pressure and stress hormones are already at their peak—can trigger stronger spikes in blood pressure and sugar. Exercising later in the day may help reduce these exaggerated responses and provide greater health benefits.”

In other words, “Your body may simply be ‘primed’ to get more out of exercise later in the day,” Dr. Kee shares. “So the next time you lace up your sneakers after dinner, know this—you’re not just burning calories. You might be adding years to your life.”

That said, morning workouts are not inherently risky to heart health, and the idea that evening exercise is best for everyone is far from conclusive, shares Dr. Cheng-Han Chen, MD, a board-certified interventional cardiologist and medical director of the Structural Heart Program at MemorialCare Saddleback Medical Center.

However, he notes that evening workouts work well for many people’s schedules, which may be the most critical benefit, as it helps them establish a movement habit. “The most important thing is to engage in consistent daily physical activity,” he says.

Related: If Your Smartwatch Says You Have a High Heart Rate, This Is the First Thing to Check

But Wait—Does Working Out in the Evening Affect Sleep?

Besides the satisfaction people may get from logging a workout before they even clock into work, people may steer clear of evening exercise out of fear that it can affect sleep. Again, timing matters (and is personal). Dr. Batiste suggests finishing your workout at least 90 minutes to four hours before bedtime, depending on intensity.

“Vigorous workouts require two to four hours of recovery time, and moderate exercise needs at least 90 minutes to allow your heart rate, core body temperature and stress hormones to return to baseline levels,” he clarifies.

Dr. Kee agrees: Don’t sacrifice sleep for an evening workout when trying to improve your heart health.

“Don’t forget: Sleep is just as important as exercise,” he says. “Poor sleep increases the risk of high blood pressure, diabetes, obesity, and heart disease. Even if you crush your workouts, skimping on sleep puts your heart at risk.”

Dr. Kee suggests aiming for seven to nine hours of shuteye on most nights. Gentle movement in the evening can also improve heart health without affecting sleep. He suggests activities like:

• Brisk walking after dinner

• Cycling

• Jogging

• Strength training using bodyweight, resistance bands or weights

• Dance or aerobics class

• Evening yoga

Related: This Popular Caffeine Source Could Be Quietly Making Your Hypertension Worse

Tips for Making Daily/Nightly Exercise a Habit

While evening workouts may offer an edge, Dr. Cheng says the absolute best time to exercise is the one that works for you. Yet, consistency may be your kryptonite when it comes to maintaining a workout routine.

“To help make exercise a daily habit, I recommend first starting with small goals, such as walking for 10 minutes at a time, and then gradually increasing the level over time,” he explains. “It is important to find an activity that you like, such as walking or bicycling, as you would be more likely to continue it in the future.”

Dr. Cheng says that making it social, such as with an exercise buddy or a group fitness class, can also keep it fun—and encourage you to come back for more sweat sessions. Also, working out doesn’t have to be one-and-done. Consider shorter intervals—or movement snacks—all day long.

“It can be helpful to incorporate more physical activity throughout the course of the day, such as by taking stairs instead of the elevator or deliberately parking farther from the store or work to walk more,” he shares.

Finally, if your heart sank when you learned that evening workouts might offer more cardiovascular health benefits, try not to despair. “Morning people, don’t worry—exercise at any time is better than none,” Dr. Kee reiterates. “Your body will often signal the optimal time for you. This personalized approach increases the likelihood of long-term adherence.”

Up Next:

Related: The One Thing To Do Every Single Day To Support Healthy Blood Flow, According to Cardiologists

Sources:

• American Heart Association Recommendations for Physical Activity in Adults and Kids. American Heart Association.

• Dr. Patrick Kee, MD, Ph.D., a cardiologist with Vital Heart & Vein

• Timing of Moderate to Vigorous Physical Activity, Mortality, Cardiovascular Disease, and Microvascular Disease in Adults With Obesity. Diabetes Care.

• Dr. Columbus Batiste, MD, a cardiologist at Kaiser Permanente in Southern California

• Dr. Cheng-Han Chen, MD, a board-certified interventional cardiologist and medical director of the Structural Heart Program at MemorialCare Saddleback Medical Center

• Sleep Patterns and Traditional Cardiovascular Health Metrics: Joint Impact on Major Adverse Cardiovascular Events in a Prospective Cohort Study. Journal of the American Heart Association.

This story was originally reported by Parade on Sep 6, 2025, where it first appeared in the Health & Wellness section. Add Parade as a Preferred Source by clicking here.

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