Wake, Workout, Win – Or Wait Till the Sun Sets?
When the temperature increases, the debate intensifies among health enthusiasts—should you exercise in the morning or the evening during summer? Let’s break down the pros and cons to help you decide what suits you in summer.
Cooler Temperatures, Fresher Air: In most regions of India, early mornings (5:30 to 7:30 AM) offer pleasant weather. The temperature remains cool with less humidity. Thus, your body won’t tire so fast. Additionally, the AQI (Air Quality Index) remains better in the early hours, making breathing easier for cardio or yoga.
Boosts Metabolism All Day: Starting your day with exercise can improve your metabolism. Be it peaceful yoga or intense cardio, exercise session in the morning stimulates your body to keep you energized throughout the day.
Peaceful and Less Crowded: Gyms and parks remain less crowded early hours, offering a more peaceful exercise experience. Moreover, you're less likely to be interrupted by professional calls, traffic, or household chores.
But wait! Not everyone is a morning person. If you feel waking up at dawn is a punishment, evening workouts might be suitable for you.
Muscles Are More Warmed Up: In evening, your body has already been active for couple of hours. As a result, your muscles are naturally warmer and more flexible. This reduces the risks of injury during intense workouts.
Better Strength and Performance: Research says, 4 to 7 PM is best for strength and endurance exercises. From weightlifting, Zumba, to HIIT, evening might be your peak performance hour.
Stress Buster After a Long Day: Had a hectic workday or stressful deadlines? An evening exercise can help you to de-stress and unwind. Whether it’s a strength training or a rejuvenating yoga session, it’s a healthy way to make a transition into night routine.
So, What’s Best in Summers?
Here’s the deal:
If you prefer outdoor activities like running, walking, or yoga at park, mornings are better. At that time, you can avoid the harsh sunlight, rapid dehydration, and poor AQI.
If you are into indoor strength-based workouts, evenings might be better, as your body is naturally more prepared.
If you are staying in coastal regions like Chennai or Goa, the humidity plays a vital role. For them, morning workouts are always better.
For drier and hot regions like Rajasthan or Gujarat, post-sunset or evening exercises with proper hydration is best suited.
Hydrate: There is no alternative to rehydrating for survival in summer. You just need to drink plenty of water, coconut water, Nimbu Paani, buttermilk, and infused water before, during, and after workout.
Prefer wearing light-coloured, breathable fabrics like cotton.
Avoid peak sun hours (11 AM to 3 PM) totally.
Use sunscreen even if you are staying inside.
If you feel dizzy or overheated, stop yourself immediately, rehydrate, take a break or inform others for quick check-up.
There’s no “one size fits all” answer to this topic. It depends on your body type, schedule, fitness goals, and climate. The key is to stay consistent and adapt wisely to the heatwave.
So lace up your shoes, grab water bottle, and get moving—on your terms!
