Morning exercise should not begin before 6 a.m. Air pollutants typically haven't fully dispersed before 6 a.m. Furthermore, before sunrise, green plants haven't initiated photosynthesis, so nearby areas lack fresh oxygen. Instead, they accumulate significant carbon dioxide from overnight consumption, posing significant health risks. Therefore, morning exercise should not start before 6 a.m.
Evening exercise after dinner is the optimal time for physical activity.However, evening exercise differs from daytime workouts. Since sleep follows, the body must recover its physiological functions within a short period. If recovery isn't complete by bedtime, sleep quality suffers. Prolonged disruption may lead to exercise-related disorders like neurasthenia. Thus, evening workouts must balance intensity and duration, ideally lasting around one hour. The optimal evening window is 2 hours after dinner until bedtime. The prime time for evening exercise is between 5:00 PM and 7:00 PM.At this time, the body's functions are at their peak, making it most suitable for exercise. Morning Exercise Appropriate exercise upon waking can awaken your body's systems for the new day and accelerate your metabolism. However, morning activity also has drawbacks. Many cities conduct cleaning work in the early morning or even at dawn, resulting in higher dust levels in the air. This is especially true on foggy days when dust particles linger longer. Therefore, it is advisable to adjust your morning exercise routine based on specific conditions.
Mastering the Pace of Brisk Walking The U.S. CDC defines brisk walking as at least 3 miles per hour (4.8 kilometers per hour), classifying it as moderate-intensity exercise. If you lack a pedometer or cannot measure distance, try the "talk test": if you can converse comfortably but cannot sing while walking, this pace qualifies as brisk walking.It's important to note that low-intensity activities like leisurely strolling won't elevate your heart rate sufficiently to benefit cardiovascular health. Be mindful of the distinction between brisk walking and casual strolling.
Maximize stride length and arm swing during vigorous walking. At this stage, take the longest strides possible—commonly called "power walking"—and swing your arms vigorously to engage your entire body.Walking speed should exceed 60 steps per minute—roughly one step per second—and be sustained continuously for one and a half to two hours. Avoid pausing or slowing down during this phase, while adjusting breathing rhythm. If breathlessness occurs, take deep breaths through the mouth.