- Exercise can improve cholesterol levels, no matter when you do it.
- Morning, afternoon or evening—consistency matters more than timing.
- For long-term health benefits, include both cardio and strength training in your routine.
Getting lab results back from your doctor can be nerve-wracking—especially if your cholesterol levels come back higher than expected. But it might be the wake-up call you need to make some lifestyle changes, like adding exercise back in your routine, to help bring down those numbers.
Exercise has been shown to help improve cholesterol by lowering “bad” LDL cholesterol and raising “good” HDL cholesterol. But if you’re looking to get the most out of your efforts, you might wonder: Is there a best time of day to work out to help lower my cholesterol levels?
We asked a cardiologist, sports dietitian and personal trainer—and the truth is, there isn’t a one-size-fits-all answer. When it comes to the best time to exercise for lower cholesterol, it depends. Keep reading to find out why.
Is There a Best Time?
There isn’t a clear consensus on whether the morning, afternoon or evening is better for lowering cholesterol.
“It depends on individual factors, but there’s emerging evidence that morning exercise may have a slight edge for cholesterol management,” says Aaron Feingold, M.D., a board-certified cardiologist. He explains that the body’s natural circadian rhythm—also known as your 24-hour biological clock—affects fat metabolism, with cholesterol production peaking at night. By exercising in the morning, you can help interrupt this cycle, leading to improved “good” HDL cholesterol levels throughout the day.
For instance, one study on older adults found that morning exercisers had significantly lower “bad” LDL cholesterol levels than those who exercised in the afternoon. Another study reported that morning workouts were linked with an overall lower risk for coronary artery disease and stroke—two conditions where cholesterol plays a major role.
However, afternoon or evening exercise sessions have their own advantages. “Research suggests exercising in the late afternoon or evening may be more effective than morning exercise for lowering blood cholesterol,” says Marie Spano, M.S., RD, CSSD, CSCS, a sports dietitian and strength and conditioning specialist. She explains that some studies suggest hormonal fluctuations, enzyme activity and increased insulin sensitivity later in the day may increase fat clearance from the blood after exercise, potentially lowering cholesterol levels.
For example, one study found that exercising in the afternoon or evening led to a 25% reduction in insulin resistance—a condition linked to high cholesterol—indicating a potential benefit for blood lipid levels.
Clearly, exercising at any time of day offers health benefits. Ultimately, experts agree that the best time to exercise is whatever works best for you. “The most important factor is consistency—the best time is whatever time allows someone to exercise regularly,” says Feingold.
Spano agrees and adds, “Exercise is beneficial regardless of the time of day one chooses to work out. If you’re more likely to exercise if you do it first thing in the morning, then that is the best time for you.”
Benefits of Exercising in the Morning
Lacing up your sneakers early in the day may offer several benefits. “When you move first thing in the morning, there’s less room for life’s daily obstacles and your own excuses to get in the way,” says Amanda Katz, CPT, a NASM-certified personal trainer and RRCA-certified running coach. She adds that morning workouts encourage you to make healthier choices the rest of the day, such as opting for a cholesterol-lowering breakfast like oats and berries instead of a pastry.
“Morning workouts can also improve insulin sensitivity throughout the day, leading to better glucose and lipid handling,” adds Feingold. Improving insulin sensitivity not only helps regulate blood sugar levels but also promotes healthier cholesterol levels.
Morning exercise also capitalizes on naturally higher testosterone and growth hormone levels, which can enhance fat metabolism and muscle protein synthesis—factors that support better body composition and may help to lower cholesterol levels, explains Feingold.
Benefits of Exercising in the Afternoon (or Evening)
After a long day, exercise can be the perfect stress-reliever. “Working out in the afternoon or evening can lower stress levels and promote relaxation, both of which contribute to improved sleep quality,” says Katz. Ongoing stress and lack of sleep causes a sustained increase in levels of cortisol—a stress hormone—which can lead to dyslipidemia, an unhealthy imbalance of blood fats. By supporting your sleep and reducing stress levels, this could benefit your cholesterol levels.
Working out in the evening may also improve your performance, leading to health benefits. “Core body temperature is typically higher in the afternoon, which can improve exercise performance and potentially lead to greater caloric expenditure. Perceived exertion is often lower in the afternoon, allowing for more intense workouts that can boost HDL cholesterol more effectively,” says Feingold.
Getting Started
If you’re feeling inspired by all the ways that exercise can help lower your cholesterol, here are some expert-backed tips to get you started.
- Break Up Activity into Manageable Chunks. Experts recommend 150 minutes of moderate-intensity exercise per week, which can be as simple as 30 minutes a day, five days a week. You can do it all at once or break it up into shorter sessions throughout the day.
- Be Intentional. Plan your workout ahead of time and be realistic. “Can you commit to two group fitness classes or personal training sessions a week?” says Katz. Putting it on your calendar makes it more likely to happen.
- Pick Activities You Enjoy. Choose a workout you will stick with and enjoy, says Spano. Whether it’s walking, swimming, dancing or cycling, consistency matters more than the type of activity, especially when you’re first starting out.
- Do Both Aerobic and Resistance Training. Feingold recommends doing both aerobic and resistance training each week, as each plays a role in overall fitness and healthy cholesterol levels.
- Make Yourself Accountable. Hire a personal trainer or work out with a friend, recommends Spano. “You’re less likely to skip exercise sessions if you paid for it or somebody is counting on you to show up.”
- Remember Your ‘Why.’ Remind yourself why you are starting to exercise. While lowering your cholesterol may be your initial goal, it can also boost energy, build muscle and support long-term health and longevity.
Cholesterol-Lowering Meal Plan To Try
You Just Found Out You Have High Cholesterol—Try This 30-Day Meal Plan, Created by a Dietitian
Our Expert Take
The best time to exercise for lowering your cholesterol is one that you can stick to consistently. This can look different from day to day or week to week depending on your schedule. Fortunately, research supports working out in the morning, afternoon and evening, meaning you’ll see benefits regardless of your workout time. If you’re just getting started with exercise, remember that consistency is key for long-term results.
