When is the best time to exercise? What time of the day is ideal to maximize the effect of a workout and minimize the danger of injury?

◆ Start the day with a stretching and a walk

Basic stretching and walking are suitable in the morning. Stretching in the morning boosts flexibility by moving muscles and joints. After stretching, start walking slowly at the speed of around 60-70m/h. Intense muscle exercise in the morning is not a good idea. Lee Soon-ho, a researcher at the Korea Sports Promotion Foundation, said, "It's generally known that working out in the morning is good, but doing it intensely is not recommended."

◆ Do muscle exercise in the afternoon

Around 2 p.m. is the most tiring time of the day, but afterwards the body is ready for exercise because it is the time when reflexes, nerves and pulse are best conditioned for muscle exercise as the body temperature rises. Late afternoon or early evening is when muscle contractibility and performance are at their best.

◆ Focus on weight loss in the evening   

Eight p.m. after dinner is when the digestive system is most productive, and therefore it is the time when people are most likely to gain weight. Therefore a lot of energy can be consumed by just a bit of exercise. A combination of aerobic, muscular, and flexibility exercises is recommended. Ha Sung, a professor at the Department of Social Athletics at Dongguk University, said, "First, aerobic exercises like fast walking, jogging, swimming and aerobics improve cardiovascular respiratory endurance. A bit of muscular exercise using dumbbells or resistance bands is useful. Finish with 10 to 15 minutes of stretching to relieve tense muscles."

Walking at night can be good for those who suffer from insomnia, but too much walking can actually prevent sleep. Walking just enough to feel a bit of fatigue is best. Eating after exercise can put a considerable burden on the stomach because there is not much blood circulating in the intestines. After working out, it is better to drink water than eat a meal.

◆ Create your own exercise plan

Suitable exercise at different times of the day is good, but for busy people, managing consistent exercise at all is a good habit. The most important thing is to find the best time for exercise according to one's own schedule," Lee said. And Ha added, "What's more important than environmental factors and the circadian rhythm is finding the time to work out. Moderate exercise is always helpful no matter when you do it, so it's important to develop a habit of exercising consistently any time of the day."