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What is the best time to do sport




The World Health Organization has defined physical activity as any bodily movement produced by skeletal muscles that require an expenditure of energy, such as activities during work, play, housework, travel, and recreational activities. And repeated it many times, and aims to improve and maintain physical fitness, and lack of physical activity is one of the main risk factors for death, cardiovascular disease, cancer, and diabetes, and it is worth noting that 80% of adolescents in the world do not engage insufficient physical activity, and One in four people in the world does not do enough physical activity.

The best time to exercise

It’s hard to find time to exercise with a busy schedule and social life, and studies seem to be contradictory about the best time to exercise, so exercise is important no matter what time of day it is. Where it is really important to find the right time, and it is worth noting that you can try to exercise in the morning, in the afternoon, and early in the evening to find out the right time that a person enjoys and feels better, and you can diversify in times and exercises to maintain activity and not get bored, Be careful not to exercise immediately after meals; Where it is recommended to wait an hour and a half after eating a heavy meal to do exercise; This is because the blood that the body needs for muscle movement goes to the digestive system for digestion. Here is an explanation of the benefits of exercising at different times of the day:

Doing exercise early in the morning

Many studies indicate that early morning is the best time to exercise, and the following points explain the reason for this:

  • Exercising in the morning increases physical activity throughout the day: it increases metabolic rate, which means that a person will continue to burn calories throughout the day compared to exercising in the evening.
  • Exercising in the morning helps to improve the ability to sleep compared to exercising in the afternoon or evening: which may negatively affect sleep; It increases heart rate and body temperature, and late-night sweating can hamper the ability to sleep.
  • Exercising on an empty stomach helps burn more fat: fat burning increases by 20% when exercising on an empty stomach before breakfast.

Exercising in the afternoon and evening

Some studies have found that the body’s ability to exercise is higher in the afternoon and evening, and the following points explain the reason for this:

  • The body temperature is at its highest between two and six in the evening: the period when the body is most prepared for sports, which enhances muscle strength, enzyme activity, and endurance.
  • The speed of the body’s reaction increases in the afternoon and evening: it is important to do intense exercises, such as frequent high-intensity training, and running on the treadmill, and the heart rate and blood pressure are lower in the late afternoon, which reduces the risk of injuries and improves performance.
  • The body’s ability to absorb oxygen increases in the evening: therefore, the body needs less time to warm up, which increases the effectiveness of exercises and the person’s ability to focus on them.
  • Helps enjoy good sleep: One study showed that people who lift weights in the evening have better and longer sleep compared to people who did the same exercise in the morning, but this benefit may not apply to all people.

Benefits of exercising

A variety of exercises can be done, such as walking, jogging, swimming, and dancing, and the following points show the benefits of physical and mental sports when exercised regularly:

  • It improves mood, reduces feelings of anxiety, stress, and depression, regardless of the intensity of physical activity, as it helps to increase the sensitivity of the brain to the hormones serotonin and norepinephrine, which help relieve feelings of depression, and increases the production of endorphins that help form positive feelings, and reduce pain. 
  • It increases metabolic rates, burns calories, loses excess weight and maintains a healthy weight.
  • It plays a vital role in building and maintaining muscles and bones with age, as it reduces the risk of osteoporosis, reduces fatigue, and increases energy levels.
  • improve brain function, memory and thinking skills; It increases the heart rate, which enhances the flow of blood and oxygen to the brain.
  • Relieves chronic pain and increases tolerance, such as chronic lower back pain and fibromyalgia.
  • improve skin health, delay signs of aging; This is because it enhances blood flow.

Tips to encourage exercise

The following points show some tips to encourage exercise and make it a part of the daily routine:

  • Engaging in more active daily habits, such as taking the stairs instead of the elevator, walking to a coworker’s office instead of sending an email, washing the car, and queuing away from the destination.
  • doing activities with friends and family; Having a workout buddy helps you enjoy it.
  • Pleasant exercise; Where you can listen to music or watch TV while exercising.
  • Find activities that can be done when the weather is bad, such as walking in the mall, climbing stairs, and exercising at the gym.

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