Sometimes the only thing keeping us from regular workouts is a complete lack of time. It’s not always easy to carve out an hour or two in the morning or afternoon for the gym, and even after work, it may be challenging. But don’t be discouraged – working out late in the evening or even closer to night is possible if you know how to do it right. Let’s break it down step by step.
What Are the Benefits of Evening Workouts?
If approached correctly, evening workouts aren’t harmful – in fact, they have several benefits.
You’ll Relieve the Day’s Stress
Many of us are familiar with the boost in mood after a workout. Exercise is well-known for helping reduce stress and anxiety. By scheduling your workout for the evening, you can release the worries and negative feelings accumulated during the day.
You’ll Improve Your Sleep
Regular physical activity contributes to better sleep. Evening workouts, according to research conducted in Switzerland, increase the amount of time people spend in the deep-sleep phase. However, timing is essential: working out too late, just before bed, might lead to difficulty falling asleep and reduce the quality of your rest.
You’ll Enjoy a Less Crowded Gym
Some gyms are open 24/7, which is a big plus. Better yet, they’re usually less crowded in the evening than in the morning or afternoon. This means you’ll have easy access to all the equipment you want to use. Plus, you’ll get to enjoy some quiet time and work out without feeling self-conscious if crowds make you uncomfortable.
What Are the Drawbacks of Evening Workouts?
Of course, evening workouts have several advantages, but there are also a few downsides to keep in mind.
It Might Be Harder to Stick to a Routine
For those who work out late in the evening, it may be more challenging to stick to a consistent workout schedule compared to those who exercise in the morning. First, by the end of the day, you might feel tired, which can affect your motivation to hit the gym. Second, daily tasks can pile up quickly and take up too much time, leaving none for exercise. However, with the right planning and determination, you can fit workouts into your schedule and make them an integral part of your life.
You Might Sleep Worse
If evening workouts are done incorrectly, they can worsen sleep rather than improve it. This can happen if you perform high-intensity exercises that elevate your heart rate and boost your energy, only to head straight to bed afterward. Your body and mind, energized from the workout, may find it hard to settle down, leaving you tossing and turning as you stare at the ceiling. The next morning, you might wake up feeling exhausted, realizing you got less sleep than planned.
You May Not Be Able to Join Group Classes
Another downside of evening workouts is that you may struggle to find like-minded people to join you. Not everyone wants to exercise late, so group sessions may be off the table. However, if you prefer to work out solo, this won’t be much of a drawback for you.
How to Exercise Properly in the Evening
There are several key points to consider when planning late evening workouts.
Plan Your Timing Right
Aim to finish your workout at least a couple of hours before bedtime. This gives your body and mind time to “cool down” before you head to sleep.
RELATED STORY — 7 Things That Can Happen If You Stay Home for Days Without Going Outside
Opt for Lower-Intensity Exercises
If possible, choose a workout that won’t drastically increase your heart rate or body temperature. Pilates, yoga, brisk walking, or strength exercises are good options. However, you might want to avoid high-intensity interval training (HIIT), cycling, running, and other intense activities until you can fit workouts into your morning or afternoon.
Take a Warm Shower After Exercising
After finishing your workout, take a warm (not hot) shower. This helps you relax and slightly lowers your body temperature, making it easier to fall asleep and enjoy quality rest.
Maintain Good Sleep Hygiene
For workouts to benefit you and allow proper recovery, practicing good sleep hygiene is essential. Try to go to bed at the same time every day, including weekends and holidays. Set aside 30 minutes before bed to unwind. Dim the lights, turn off your phone, drink chamomile tea, write in a journal, or read a book – these activities can help you calm down and fall asleep more quickly.
Time Your Meals Wisely
If you work out in the evening, you’ve likely had lunch and dinner beforehand. Timing your meals is important, so you have enough energy to exercise without disrupting your sleep. Eat at least two hours before your workout, or have a light snack 30 minutes beforehand if you’re very low on energy. However, avoid eating after your workout, especially if you plan to go to bed shortly afterward.
RELATED STORY — 10 Triggers That Make You Overeat
