Best Time of Day for Swimming: Morning, Afternoon or Night?

Finding the Best Time of Day to Swim

Swimming is one of the most accessible and beneficial forms of exercise. It provides a full-body workout that's easy on the joints while improving cardiovascular endurance. But when is the optimal time to swim for your schedule, goals, and preferences?

The best time of day to swim varies based on factors like pool availability, daily energy levels, and individual chronotype. Read on for tips on finding your ideal swimming schedule.

Benefits of Swimming

First, let's look at why swimming is such a great form of exercise:

• Low-impact and gentle on joints
• Works all major muscle groups
• Increases endurance and cardiovascular fitness
• Burns lots of calories
• Easy to modify intensity
• Accessible to most ages and fitness levels

Swimming engages nearly all muscles in the body. It primarily targets the arms, back, chest, and legs. Core muscles are also activated while kicking and staying balanced in the water.

Unlike high-impact exercises like running, swimming is gentle on the joints. The water supports body weight, reducing strain. It's an excellent low-impact activity for those with existing injuries, arthritis, or chronic conditions.

In addition to physical benefits, swimming can reduce stress, improve sleep quality, and boost mental health.

Factors That Determine Ideal Swim Time

With so many advantages, it's easy to see why swimming is one of the most popular recreational activities. But there are several factors to consider when finding your optimal swimming schedule:

• Pool Availability: Public pools often have designated lap swim hours. Check your local pool's schedule.
• Work/School Schedule: Pick a time that accommodates your existing commitments.
• Energy Levels: Swim when you feel most alert and energetic.
• Eating Schedule: Avoid swimming directly after large meals.
• Circadian Rhythms: Swim at a time that works with your chronotype or "morning lark vs night owl" tendencies.

Also consider if you prefer swimming alone or with others. Lap pools tend to be less crowded at certain times.

The Best Time of Day to Swim for Health Benefits

Science shows that the time of day you exercise can impact health markers and fitness gains. Here are some evidence-based tips for timing daily swims:

Swim in the Morning

Morning swims may offer unique perks like:

• Increased alertness and focus throughout the day
• Reduced blood pressure and better cardiovascular health
• Higher fat burning when done before breakfast
• Sets a healthy tone for making wise choices all day

Aim to finish eating at least an hour before an early swim. Mornings may work best for "morning larks" on a natural early schedule.

Swim in the Afternoon

Afternoon swimming has its own advantages:

• Higher body temperature can improve muscle strength and endurance
• May help relieve midday stress or fatigue
• Less competition for lap lanes at some pools

The early afternoon can be ideal for those needing a boost after lunch or a pick-me-up mid-day.

Swim in the Evening

Evening swims may be best for:

• Maximizing after-work free time
• Unwinding from a long stressful day
• "Night owls" who prefer later workouts
• Relaxing the body before bedtime

However, very vigorous swimming too close to bed may make it harder to fall asleep. Allow 1-2 hours before bed after tough swim workouts.

Tips for Planning Your Swimming Schedule

Here are some tips for finding your optimal swim time within the constraints of your obligations and preferences:

• Prioritize consistency above all. The best time is when you can stick with it routinely.
• Consider trying different times to see what you prefer in terms of energy, mood, and hunger levels.
• Schedule swims for when you know you'll be free of other commitments and most motivated.
• Pair swimming with something you enjoy like listening to music or a podcast.
• Joining a class or swimming with a buddy can improve consistency.

Sample Swimming Schedules

Here are two sample weekly swim schedules based on common lifestyles and preferences:

Morning Person Schedule

• Monday: 6:00am - 7:00am
• Wednesday: 6:00am - 7:00am
• Friday: 6:00am - 7:00am
• Saturday: 8:00am - 9:00am

Evening Person Schedule

• Monday: 7:00pm - 8:00pm
• Tuesday: 7:00pm - 8:00pm
• Thursday: 7:00pm - 8:00pm
• Sunday: 5:00pm - 6:00pm

Choose beginner-friendly sessions like low-impact water aerobics on some days if needed. Prioritize a schedule you can maintain long-term.

Optimizing Swims at Any Time of Day

While the time of day does impact swim benefits, you can optimize swims at any hour with these tips:

Warm Up Gradually

Ease into swimming to raise your body temperature and prep muscles. Do 5-10 minutes of low intensity swimming before faster laps or sprints.

Stay Hydrated

Drink plenty of non-diuretic fluids before, during, and after swimming to prevent dehydration.

Don't Swim Directly After Eating

Wait 1-2 hours after large meals before swimming to avoid cramps. Have a light snack instead.

Cool Down

Don't immediately stop after intense swimming. Do 5-10 minutes of low intensity laps to cool muscles down.

Vary Workouts

Include a mix of moderate lap swimming, sprints, water aerobics or classes to build cardio, strength, and endurance.

Keep It Fun!

Music, classes, intervals, swimming toys, and social swims can add variety and motivation.

The Takeaway on the Best Swimming Times

While morning and evening swims tend to be most popular, any time of day can be ideal. Experiment to find your schedule sweet spot based on energy levels, chronotype, and obligations.

Focus on picking a swimming time you can stick to consistently and make a habit. Structure your schedule realistically around existing commitments. With a thoughtful strategy, you can enjoy the multitude of swimming benefits during whichever part of your day works best.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.