↓↓English Below↓↓
皆さんこんにちは！！東京都千代田区 麹町駅と半蔵門駅の間 新宿通り沿いのビル2階・3階にある整形外科クリニック“One Clinic 麹町（ワンクリニック麹町）“院長の栗本です。都心では４月を迎える前に桜が満開となっておりますが、いかがお過ごしでしょうか？
今週には新年度も始まりますが、運動を始めたいと思っている方も多くいらっしゃるかと思います。
今回は、診察中にもよくご質問をいただくことがある『運動の量・タイミング』について論文をもとに書いてみたいと思います。
■ まず結論：「いつでもいいから運動はやった方がいい」
いきなり結論ですが、とても大事なポイントです。朝でも夜でも、運動すればちゃんと体は良くなります。
今回の研究では、
- 体脂肪の減少
- 睡眠の質の改善
- 血管の状態の改善
といった効果は、朝でも夜でもしっかり出ていました。
つまり、「どの時間がベストか」よりも「まず運動を続けること」が一番大事です^ ^
■ 朝運動のメリット
少し細かく見ていきましょう。
◎ 朝に運動するメリット
① 脂肪が落ちやすい
→ 比較的早い段階から体脂肪が減少
② 生活リズムが整う
→ 寝つきが良くなる、早く眠くなる
③ 1日が活動的になる
→ 「体が起きる」ので日中のパフォーマンスも向上
▶ こんな方におすすめ
- ダイエットしたい
- 夜なかなか眠れない
- 生活リズムが乱れている
➡︎「整える・痩せる」が目的なら朝運動が有利です
■ 夜運動のメリット
一方で、夜の運動にも良い点があります。
① 血圧が下がりやすい
② 血流が良くなる
③ 血管のしなやかさが改善
つまり、“血管・心臓に良い効果”が出やすいようです
▶ こんな方におすすめ
- 血圧が高め
- 動脈硬化が気になる
- 健診で引っかかり始めた
➡︎生活習慣病予防には夜運動も非常に有効です
■ 「夜に運動すると眠れなくなる？」は本当？
これもよくある質問ですが、今回の研究では、夜に運動しても睡眠はむしろ改善していました。ただし注意点があります。
- 寝る直前の激しい運動はNG
- 目安は寝る2〜3時間前まで
軽め〜中等度の運動であれば問題なさそうです
■ 適切な運動量は？
これも非常に重要です。今回の研究やガイドラインから、基本は週150分以上の運動を目安にしましょう
- 30分 × 5日/週
または
- 40〜50分 × 3日/週
強度の目安
- 少し息が上がる
- 会話はできる
➡ 「ちょっとキツいかな？」くらいの少し速足程度で問題ありません
■ 結局どっちがいいの？
優劣つけ難いのですが、整理すると
▶ 朝運動
- ダイエット
- 睡眠改善
- 生活リズム調整
➡体を整えたい人向け
▶ 夜運動
- 血圧改善
- 血管の健康
- 心臓のケア
➡ 生活習慣病予防向け
■結局
ここが最もじゅうようですが、続けられる時間にやるのが正解です
- 朝が苦手なのに無理して朝運動 → 続かない
- 夜は疲れて動けない → 結局やらない
折角始めるならば、続けられる形が一番です
■ 当院としては
当院では、まずは「通勤時間や通学時間の歩く時間を含めて良いので週150分」をクリアすること
そのうえで、
- 余裕があれば朝に少し寄せる
- 血圧が気になる方は夜も活用
とお話ししています
■ まとめ
✔ 運動は朝でも夜でも効果あり
✔ 週150分が目安
✔ 朝は「脂肪・睡眠」
✔ 夜は「血管・血圧」
✔ でも一番大事なのは「継続」
いかがでしたでしょうか？運動は「特別なこと」ではなく、日常の一部にできるかどうかが結果を大きく左右します。
- 通勤で一駅歩く
- エレベーターではなく階段を使う
- 週に2〜3回だけでも運動時間を作る
こういった積み重ねで、体は確実に変わります。どんな形でも良いので体を動かしていけると良いですね！！
当院ではEAAやクレアチンのサプリだけでなくリカバリーウエアも取り扱っております。
リハビリの際などにお気軽にお問い合わせください!(^^)!
引き続き一人でも多くの方に「明日を楽しみに」して頂けるようクリニック一丸となって努めて参ります。
どうぞよろしくお願い致します。
引き続き理学療法士・作業療法士さんを募集しております。
お気軽にお問い合わせください！！
Hello everyone! I am Dr. Kurimoto, Director of One Clinic Kojimachi, an orthopedic clinic located on the 2nd and 3rd floors of a building along Shinjuku-dori, between Kojimachi and Hanzomon Stations in Chiyoda-ku, Tokyo.
The cherry blossoms are already in full bloom here in the heart of the city as we approach April. How are you all doing? With the new fiscal year beginning this week, many of you may be considering starting a new exercise routine. Today, I would like to discuss the “volume and timing of exercise”—a topic I am frequently asked about during consultations—based on recent research papers.
■ The Conclusion: “The best time to exercise is whenever you can.”
To start with the conclusion—and this is a vital point: exercise is beneficial for the body regardless of whether it is done in the morning or evening. Research indicates that the following benefits were clearly observed in both morning and evening groups:
- Reduction in body fat
- Improved sleep quality
- Enhanced vascular (blood vessel) health
In short, “consistency” is far more important than “perfect timing.” ^ ^
■ Benefits of Morning Exercise
Let’s look at the specifics. Exercising in the morning offers the following advantages:
- More Efficient Fat Loss: Body fat reduction tends to occur at a relatively earlier stage.
- Circadian Rhythm Regulation: It helps you fall asleep more easily and earlier at night.
- Increased Daily Activity: It “wakes up” the body, improving performance throughout the day.
▶ Recommended for those who:
- Want to lose weight (dieting).
- Have difficulty falling asleep at night.
- Have an irregular daily rhythm.
- Summary: Morning exercise is advantageous for “resetting the body and weight loss.”
■ Benefits of Evening Exercise
On the other hand, evening exercise has its own distinct strengths:
- Lowering Blood Pressure: It is more effective at reducing blood pressure levels.
- Improved Circulation: It promotes better blood flow.
- Vascular Elasticity: It improves the flexibility and health of blood vessels.
▶ Recommended for those who:
- Have high blood pressure (hypertension).
- Are concerned about arteriosclerosis (hardening of the arteries).
- Have received abnormal results in recent health checkups.
- Summary: Evening exercise is highly effective for “preventing lifestyle-related diseases.”
■ Is it true that “Evening exercise makes it harder to sleep?”
This is a common concern. However, recent research shows that evening exercise actually improved sleep quality. There are, however, two caveats:
- Avoid high-intensity, strenuous exercise immediately before bed.
- Aim to finish your workout 2 to 3 hours before sleep.
Low-to-moderate intensity exercise appears to pose no issues for sleep quality.
■ What is the appropriate volume of exercise?
According to research and global health guidelines, the target should be at least 150 minutes of exercise per week.
- 30 minutes × 5 days/week
- OR 40–50 minutes × 3 days/week
Target Intensity:
- Slightly out of breath but still able to hold a conversation.
- A “brisk walk” that feels “slightly strenuous” is perfectly sufficient.
■ So, which is ultimately better?
While both are excellent, here is a quick summary:
▶ Morning Exercise
- Weight loss / Dieting
- Sleep improvement
- Circadian rhythm adjustment
- Target: Those looking to condition their body.
▶ Evening Exercise
- Blood pressure management
- Vascular health
- Cardiovascular care
- Target: Those looking to prevent lifestyle-related diseases.
■ The Bottom Line
The “correct” time is whenever you can sustain the habit.
- Forcing yourself to exercise in the morning when you are not a morning person → You will quit.
- Planning to exercise at night when you are too tired to move → You won’t do it.
Sustainability is the most important factor when starting a new habit.
■ Our Clinic’s Recommendation
At our clinic, we suggest first clearing the goal of “150 minutes per week,” which can include your daily walking time during your commute.
Beyond that, we advise:
- Shifting activity to the morning if you have the flexibility.
- Utilizing evening exercise if you are concerned about your blood pressure.
■ Summary
✔ Exercise is effective regardless of timing (morning or evening). ✔ Aim for 150 minutes per week. ✔ Morning: Best for fat loss and sleep regulation. ✔ Evening: Best for vascular health and blood pressure. ✔ Most importantly: Consistency is key.
Exercise is not a “special event”; whether or not it becomes a part of your daily life significantly impacts the results.
- Walking one extra station during your commute.
- Taking the stairs instead of the elevator.
- Setting aside dedicated exercise time just 2–3 times a week.
These small accumulations will undoubtedly change your body. The goal is to keep your body moving in whatever way works for you!
In addition to EAA and Creatine supplements, our clinic also provides Recovery Wear. Please feel free to ask about these during your rehabilitation sessions. Our entire team remains dedicated to helping as many people as possible look forward to a healthy “tomorrow.”
Best regards,
