There's a common saying online that exercising at night is like committing slow suicide, and that sweating after sunset can harm your "yang energy." But how true is this? What should you be careful about when working out in the evening?
Don’t Believe Everything You See Online
Parks and open spaces are popular spots for people to exercise at night. The most common activities include walking, jogging, square dancing, or using outdoor fitness equipment.
Aunt Zhang, a regular dancer at the Xima Community Square in Tongzhou District, Beijing, says that after dinner, she joins others for dance sessions. “It’s both fun and a great way to stay active,†she says. “During the day, I’m busy taking care of my grandchildren, so I only have time to exercise at night.â€
According to Professor Du Jinxing from Beijing University of Chinese Medicine, traditional Chinese medicine suggests that as night falls, yang energy decreases while yin increases, making it more suitable for rest rather than intense activity. Exercising too much at night may interfere with sleep quality.
However, every individual is different. People should adjust their exercise routines based on their physical condition, daily energy levels, and weather. If you don't push yourself too hard at night, it shouldn’t cause major issues. That said, during colder seasons, it's especially important to stay warm, especially for those with weaker health, the elderly, or individuals with chronic conditions. Exercising without proper precautions might weaken your body’s defenses and lead to illness.
Experts advise that everyone has unique physiological needs and environmental factors. It's important not to follow trends blindly or take one-sided advice without considering personal circumstances.
Keep Evening Workouts Moderate
Some people find it hard to sleep after exercising at night. Fan Zhihong, an associate professor at China Agricultural University, explains that high-intensity or competitive sports are not ideal for the evening. Instead, low-impact activities like brisk walking or light jogging are better choices.
The key is to keep your evening workouts moderate. Start slowly, maintain a comfortable pace, and avoid pushing yourself to exhaustion. It’s best to avoid intense workouts within an hour of bedtime. If you feel tired or unwell, don’t force it — rest and try again tomorrow.
If you wake up feeling refreshed and energized after your workout, then it's likely a good fit for you. But if you're still tired or sluggish the next day, it might mean you overdid it.
Tips for Safe Nighttime Running
At night, visibility is limited, so safety is crucial. A recent article from the US magazine "Sports" listed several tips for safe nighttime exercise.
First, make sure you’re visible. Carry a flashlight, wear a hat or vest with built-in lights, or use a handheld light if you don’t have special gear.
Second, choose bright clothing or gear with reflective strips to increase your visibility to drivers and other pedestrians.
Third, stick to familiar routes. If you're running in an unfamiliar area, remember key landmarks to help you navigate.
Fourth, lift your feet higher when running. Poor lighting can create optical illusions, increasing the risk of tripping.
Lastly, avoid wearing headphones while running. Your vision is already limited at night, so keeping your ears alert helps you stay aware of your surroundings.
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