• New research found that exercising in the morning may be more helpful for managing weight.
• Researchers theorize that this is because a fasted workout—working out on an empty stomach—can reduce glucose levels, which results in the body turning to fat oxidation for energy.
• Experts recommend that people focus on workout routines that are sustainable and achievable for their schedule since any exercise can contribute to weight management goals.

Exercising in the morning may help better manage weight, a new study finds.

Embracing physical activity, like light-to-moderate exercise, can have great benefits for your health. While this is true no matter what time of day it is, new research suggests that a certain workout schedule may best suit those focused on managing their weight.

The new study, published earlier this month in Obesity, found that people who exercise between 7 A.M. and 9 A.M. were able to better manage and keep weight off than those whose workout regimen took place in the afternoons or evenings.

In order to find this, the research team analyzed data from 5,285 people who participated in the Centers for Disease Control and Prevention’s (CDC) 2003 to 2006 National Health and Nutrition Examination Survey (NHANES).

Participants were grouped based on physical activity habits: morning, midday, and evening. Each participant wore an accelerometer on their right hip during their waking hours to measure physical activity for four consecutive days up to seven days, after their initial examinations.

The researchers found that body mass index (BMI) measurements and waist sizes were lower for those in those morning hours than later in the day, indicating lower obesity risks than people who opted to exercise in the afternoons or evenings.

While there are other factors to take into account when discussing obesity (like diet and genetics), these findings can be useful for people looking to get the most out of their daily workout.

Diana Thiara, MD, the medical director at UCSF Weight Management Clinic and an assistant clinical professor of medicine in the Division of General Internal Medicine at UCSF, emphasized that it’s important to put this study in context, explaining that “it’s hard to extrapolate too much from the results.”

Here’s how morning exercise may better help people manage weight, and additional recommendations for sustainable, healthy workout habits.

Is Morning Exercise Guaranteed to Better Manage Weight?

A possible explanation for the study’s findings might be that fasting overnight while sleeping reduces glucose levels, which results in the body turning to fat oxidation for energy use during optimal morning workout times, explained Tongyu Ma, MBBS, PhD, corresponding author and research assistant professor at the Hong Kong Polytechnic University and Franklin Pierce University.

“Exercise is really important for cardiometabolic health—things like cholesterol, blood pressure, and blood sugar—and it’s really important to help with keeping off any weight you’ve lost,” she said.

Thiara recommends people who are beginning to exercise for the first time start with something simple. Something like a 15-to-30-minute walk a few times each week could be an accessible way to start incorporating physical activity into your daily schedule.