How to stay fit and sleep well

For many professionals and leaders, balancing work, family, and personal well-being is a delicate dance. Amid deadlines and responsibilities, finding time for exercise can feel like a challenge. But here’s some good news: the best time to work out isn’t necessarily linked to strict schedules. It’s about discovering what works best for you and is doable—even if it’s just a short 10- to 20-minute program—and helps you stay consistent while supporting your energy, sleep quality, and overall health.

So, how can busy professionals like you find the right time to exercise without adding stress to an already packed day?

When to exercise? What science says

Exercise is a powerful tool for improving both physical and mental health. Regular activity boosts energy, reduces stress and sharpens focus—qualities every professional and leader needs to perform at their best. But did you know that WHEN you exercise can also impact your sleep and recovery?

Research has shown that the timing of your workouts plays a significant role in how well you rest. Here’s a quick breakdown:

• Morning and Afternoon Workouts: These have been found to enhance sleep quality. People who exercise earlier in the day tend to fall asleep faster and sleep longer. Morning workouts may also help regulate your circadian rhythm, giving you a natural energy boost for the day ahead.
• Evening Workouts: Moderate activity in the evening generally doesn’t harm sleep and can even improve it for some people. However, high-intensity workouts performed too close to bedtime (within 1–2 hours) can disrupt sleep, leaving you feeling wired and restless.

For busy professionals, this means the time you dedicate to exercise should align with your body’s natural rhythms and lifestyle. The key is understanding your unique needs and adjusting your schedule to support both productivity and recovery.

Why Listening to Your Body Matters

With demanding schedules, professionals often push through exhaustion or stress to “fit in” workouts, believing that any exercise is better than none. While consistency is crucial, it’s equally important to pay attention to how your body responds to exercise timing and intensity.

I’ve learned this lesson firsthand. After intense Taekwondo sessions late in the evening, I found myself struggling to wind down and sleep. Over time, I realized I needed a more balanced approach. By incorporating the gentle, meditative movements of Kimoodo earlier in the evening, I felt calmer and more prepared for restful sleep, while still benefiting from dynamic Taekwondo sessions earlier in the day.

This balance not only supports my fitness goals but also reduces stress—something we all need, especially in high-pressure roles (Also read Coping with stress with Budo: A path to mental resilience)

A critical component of this balance is the vagus nerve. This nerve plays a central role in regulating your body’s relaxation response. Intense workouts can activate your nervous system and keep you alert, making it harder to wind down. In contrast, gentle movements, breathing exercises, or Kimoodo (Korean Tai-Chi) can stimulate the vagus nerve and promote relaxation.

How to find the perfect time to exercise

For professionals juggling packed calendars, the ideal workout time may vary depending on the day or even the week. The key is to experiment and discover what works best for you. Here are some practical tips to help you find your rhythm:

1. Morning Workouts: Start the Day Strong

• Why it works: Exercising in the morning can jumpstart your day, boost focus, and provide a sense of accomplishment. It’s also easier to stay consistent because there are fewer distractions early in the day.
• Who it’s for: Morning workouts are great for early risers or professionals who want to “check it off” before work.
• Tip: Prepare the night before. Lay out your workout clothes, pack your gym bag, and have a quick breakfast ready to save time.

2. Afternoon Energy Boost

• Why it works: Midday exercise can break up a long workday and help you recharge. It’s also a great way to combat the post-lunch energy slump.
• Who it’s for: Professionals with flexible schedules who can fit in a 30–60-minute workout during lunch or a quiet afternoon period.
• Tip: Block off time in your calendar, just as you would for an important meeting, to prioritize your health.

3. Evening Workouts: Balance and De-stress

• Why it works: Evening workouts can help relieve stress accumulated throughout the day. Moderate exercise is especially effective for calming the mind and body.
• Who it’s for: those who feel more energized in the evenings.
• Tip: Avoid high-intensity workouts within 1–2 hours of bedtime to protect your sleep quality. Instead, opt for stretching, or low-impact cardio.

Reducing Stress Through Exercise

Your time is precious, and your workouts should enhance your life, not add more stress to your day. Over-scheduling or choosing exercises that feel like a chore can backfire, leaving you more drained.

Here are ways to ensure your workouts reduce stress rather than increase it:

• Choose joy: Find activities you genuinely enjoy. Whether it’s a dance class, a sport, or a walk in nature, the best exercise is the one you look forward to.
• Mix intensity levels: Alternate between intense and gentle workouts to balance your energy and recovery. For example, combine strength training with restorative gentle stretching and movements like in Kimoodo (Korean Tai-Chi).
• Stay flexible: Life happens, and some days you may need to adjust your routine. Missing a workout isn’t a failure; it’s part of staying adaptable and resilient.
• Focus on breathwork: Incorporating deep breathing or mindfulness practices into your workouts can help activate the vagus nerve and lower stress levels.

Your environment needs you at your best

As a leader, your health directly impacts your performance, your presence of mind as well as your ability to inspire and guide others. Prioritizing your fitness is not just about personal well-being—it’s about setting an example for your team and sustaining your ability to show-up at your best.

As such:

• Lead by example: Show your team the importance of self-care by prioritizing exercise in your schedule. Share how it benefits your focus, creativity and decision-making.
• Encourage team wellness: Promote health and wellness initiatives in your workplace (check our offer for team events here: Services)
• Invest in recovery: Recognize that rest is as important as hard work. Leaders who value recovery inspire their teams to maintain a healthy work-life balance.

The Takeaway: Exercise is About Balance and Listening to Your Body

The best time to exercise is the time that aligns with your lifestyle (also read Relax and recharge: how do you get your energy boost?) supports your goals, and feels sustainable. Whether you’re an early riser, a lunchtime jogger, or an evening yogi, the key is to stay consistent while adapting to what your body needs.

For professionals and leaders, this often means finding balance—and making adjustments that prioritize both fitness and recovery. Remember, exercise should reduce stress, not add to it. By tuning into your body’s signals, honouring the role of rest, and experimenting with different workout timings, you’ll discover a routine that enhances your performance and well-being.

Ultimately, the journey to better health is a personal one, and there’s no one-size-fits-all answer. What matters most is finding what works for you. In doing so, you’ll not only improve your physical fitness but also cultivate the energy, clarity, and resilience needed to thrive in all aspects of life.

Are you stuck and need help? 

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Here’s how it works:

🔹 Your body holds wisdom – Embodied coaching helps you connect body and mind, making you more aware of what’s holding you back—and how to move through it.

🔹 Stress melts through movement – Guided movement and somatic practices in embodied coaching release pent-up stress and emotions stored in your body. It's like giving your nervous system a reset button.

🔹 Confidence through alignment – Confidence isn’t just a mindset; it’s a state. When your mind and body are aligned, you show up fully present, grounded and unapologetically.


Get in touch and book your coaching!