Can I do aerobic exercise before bedtime to lose weight

Low intensity aerobic exercise before bedtime can help with weight loss, but high-intensity exercise may affect sleep quality. Aerobic exercise promotes fat burning by increasing heart rate, but the intensity and duration need to be adjusted according to personal schedule and exercise tolerance. Low intensity aerobic exercises such as walking, yoga, or soothing cycling, performed 1-2 hours before bedtime, can help relax the body and mind, slightly increase metabolic rate, and not excessively stimulate the nervous system. This type of exercise can help burn some dinner calories and relieve stress hormone levels, with minimal impact on sleep quality. It is appropriate to control the exercise duration within 20-30 minutes and maintain the heart rate within the range of 50% -60% of the maximum heart rate. Pay attention to replenishing an appropriate amount of water after exercise to avoid dehydration affecting sleep. Intense exercises such as high-intensity interval training, running, or kickboxing may cause difficulty falling asleep by activating the sympathetic nervous system. This type of exercise can significantly increase the core body temperature, and it takes about 2-3 hours for the body temperature to fall back to a level suitable for sleep. The endorphins and adrenaline produced by intense exercise may maintain an excited state for several hours. If high-intensity exercise is necessary at night, it is recommended to schedule it 3-4 hours before bedtime and do sufficient stretching and relaxation. maintaining a regular schedule is more important than choosing exercise time, and it is recommended to observe the impact of exercise on individual sleep structure through sleep monitoring devices. After exercise, soaking feet in warm water or meditation can help the body transition to a resting state. Avoid consuming caffeine or overeating 2 hours before bedtime, and combine deep breathing exercises to optimize exercise weight loss and sleep quality.