Few will argue about the importance of exercise to increase life longevity. But about the best time of day for them, opinions differ. Coach Deanna Hammond-Blackburn believes that it is best to exercise in the morning to drive away drowsiness, while others say that it is better to do it in the evening when the muscles are not so weak, writes Express.
According to experts, the key factor in improving health and increasing life expectancy is the duration and correctness of the exercise.
A review published in the journal Integrative Medicine Research found that short exercises are best done in the evening, as they help reduce muscle pain. But with longer workouts (60 minutes or more) the difference in time of day was almost imperceptible.
Hammond-Blackburn explains: “Although exercise improves many biological functions, physical activity itself also involves many biological functions, one of the key processes being the production and release of hormones.”
“The two main hormones involved in training are testosterone and cortisol.” According to the coach, they are the key to maintaining and rebuilding muscles. The balance between these two hormones is more favorable after evening training, compared to the morning.
Therefore, it is difficult to say unequivocally what time of day is best for sports if you want to increase life expectancy. However, even the shortest but regular workouts can add you a few more years.
Numerous studies have shown that maintaining a minimum amount and quality of exercise reduces the risk of death from cardiovascular disease, prevents the development of some cancers, reduces the risk of osteoporosis, and increases life expectancy.
In particular, a study published in the British Journal of Medicine found that people who exercised only 11 minutes a day died less often than those who were limited to two minutes. Even moderate exercise and physical activity can speed up the heart rate, speed up breathing and increase heat production.
See other healthy lifestyle tips for older adults.
In order to improve muscle strength no need to go for a muscle mass, better to go for grip strength which is showing overall health and strength. A recent study in the
Journal of Strength and Conditioning Research finalized that grip strength is a predictor of muscular endurance and correlates with a lower risk of heart disease, attack, and stroke.
So, healthy aging and longer life will require you regular exercise routine in the evening for the short time (10-15 minutes) much better than in the morning, when your healthy life expectancy can be improved greatly.