Have a wonky workout schedule? Fan of some midnight exercise here and there? You may want to make that squat session just a little more consistent, say the experts. In fact, the time of day you exercise is way more important than you think.
A 2019 study done by Brown Alpert Medical School and published in research journal Obesity tracked 375 people managing their weight loss through exercise. The times they all worked out (and the frequency with which they did so) were recorded — and guess what? Everyone, get ready to set your alarm for 5 a.m. Just kidding!
In all seriousness, the morning was the best time to exercise — although it absolutely doesn’t have to be that early.
What’s even more important than working up a sweat before breakfast is that you get consistent physical activity — daily.
The study’s senior author, Dale Bond, said in a statement, “Our findings warrant future experimental research to determine whether promoting consistency in the time of day that planned and structured physical activity is performed can help individuals achieve and sustain higher levels of physical activity.”
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If you’re having a hard time getting consistency in your exercise schedule, there are totally things you can do!
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For one, it’s important that you aren’t hard on yourself. Working out is hard to do, and it’s a lifestyle choice that does require some sacrifices.
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According to 12 Minute Athlete, you should also create an exercise ritual: “The idea is to get your mind and body so used to including a workout in your morning routine (or whatever time of day you like to work out) so you no longer have to think about it—it just comes naturally to you.”
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What feels right to you? If a morning yoga session seems appealing, go for it. But try to do it every single day.
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“Just do it” isn’t enough. Decide on a goal — strength, weight loss, accountability — and stick to it.
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12 Minute Athlete also suggests committing to exercise for a set period of time. You might want to try working out every day for 21-30 days, which is enough time for you to develop a habit.
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Pick a workout that you actually love.
Seriously, there’s no point in hopping on a treadmill for an hour if you actually just like to swim. You can even pick a fitnesss class based off your zodiac sign!
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Nothing is worse than forcing yourself through a boring workout.
Pop on a YouTube dance video, sign up for a HIIT class, or take your jog to the local waterfront.
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When you do get into the gym, make sure you have a plan.
According to Self, “Having a plan of action before you step foot in the gym can help you avoid wandering aimlessly around while you decide what to do next.”
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You also don’t have to feel like you need to overdo it. It can be exciting to go hard at the gym when you first start out — but slow and steady wins the race!
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According to Health, “One way to put a stop to your new exercise habit before it even gets off the ground? Getting hurt.”
Remember to stretch, don’t push your body too hard, and rest when you feel the need to take a break.
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Use apps! There are plenty of exercise apps out there that can help you get started: These include Couchto5K, MyFitnessPal. Lose It!, and Pact.
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Sometimes, even getting 10 minutes of exercise is enough. Just do you.
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And when you do achieve your exercise goals, celebrate them! Wins come in the form of energy gained, inches lost, muscle boosted, and mental health sustained!
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See you in the gym tomorrow morning!
