So you have started a new exercise routine to get healthier. This time of year many people reflect and vow to get healthier in the coming year. More exercise is generally part of the overall plan. Have you ever stopped to ask, “When is the best time of day to exercise?” The answer might surprise you.
Although getting any type of additional exercise at any time of day can be beneficial to most. You will get more benefit from your exercise by paying attention to your body processes.
Men benefit more by exercising in the evening. Men are governed by dopamine and the brain produces all the dopamine for the next day about two hours prior to bedtime. Therefore, men benefit more by exercising in the evening.
Women, on the other hand, benefit more by exercising in the morning. Women are governed by serotonin and the brain produces serotonin most efficiently two hours after sunrise. Therefore, women benefit more by exercising in the morning. In fact, exercising at night often disrupts women’s ability to sleep.
Read on to learn more about Dopamine and Serotonin.
Dopamine
Dopamine promotes sympathetic nervous system response and is related to motor coordination, cognition, mood, attention, mental clarity, energy, motivation, learning and pleasure. High dopamine can contribute to conditions such as increased libido, psychosis and schizophrenia. Low dopamine can contribute to conditions such as depression, social anxiety, decreased libido, addiction, Parkinson’s, heavy menstrual cycles, learning disorders, anhedonia, male hypogonadism and ADD/ADHD. Men are governed by dopamine.
Dopamine levels can be raised by solving problems, taking risks, keeping score, being efficient, being right, having special skills, protecting or saving others, success, making money, sex at night, watching action movies, watching or playing sports and even some harmful activities such as illicit drugs and excess alcohol. That’s why these addictions are so hard to break.
Symptoms of dopamine imbalance include:
- Feeling worthless, hopeless
- Tired even after a good night’s sleep
- Craving stimulants
- Inability to finish tasks, inattentive, inconsistent, easily distracted
- Emotionally unavailable
- Self-destructive thoughts
- Desire to isolate, need for space/distance
- Decreased energy at home; less able to communicate, contribute or be available after a long day at work (but often opposite at work)
- Impatient, impulsive, solution-oriented
- Forgetful
- Prone to boredom
- Angry/aggressive under stress
- Lack of concern for family/friends
- Decreased interest/passion, loss of attraction
Serotonin
Serotonin is the neurotransmitter that gives comfort, contentment and optimism and is stimulated by quality of relationships. It is produced primarily in the morning. Then, when the sun sets, the pineal gland converts the remaining serotonin into melatonin to aid sleep. Serotonin is actually synthesized in the GI tract. It cannot cross the blood-brain barrier, and it influences the majority of the nervous system except brain function. About 90% of serotonin remains in the gut, which explains why antidepressants are sometimes prescribed for conditions like IBS. Women are governed by serotonin.
Imbalanced serotonin can contribute to conditions such as depression, anxiety, insomnia, SAD, IBS, migraines, OCD, bipolar disorder and fibromyalgia, which is more common in females. Low blood sugar can also make symptoms worse. Serotonin can be raised by morning exercise, eating protein (especially in the morning for women), sex in the morning and serving or caring for others.
Symptoms of serotonin imbalance include:
- Sudden mood changes
- Depression on overcast days
- Feeling easily overwhelmed
- Inner rage and paranoia
- Resentment
- Unrealistic expectations
- Sabotaging relationships
- Overeating – leading to obesity
- Increased neediness, dependency on others
- Decreased interest in hobbies/life in general
- Decreased interest in food/friends/activities
- Temporary amnesia (tied to hypoglycemia)
- Excessive caring/giving
- Increased need for home improvement
- Shyness (high only)
- Increased vulnerability to criticism (high only)
- Nervousness (high only)
- Desire for social contact, but frightened by it (high only)
- Inferiority complex (high only)
- Increased anger (low only)
There you have it. The best time of day to exercise and why.
If you suspect you may have an imbalance of dopamine or serotonin, I’d be happy to chat with about ways to fix it in a holistic manner.
[mailpoet_form id=”17″]