Fitness

When is the Best Time to Work Out?

Published

1 year ago

19 July 2025

Everyone seems to have an opinion about the “right” time to exercise. Some swear by pre-dawn runs, others insist they lift heavier after work, and the rest of us? We’re just trying to squeeze something in between meetings, errands, or dinner. So if you’ve ever wondered when you should be working out, the better question might be: what time works for your life—and what do you want to get out of it?

Morning Workouts: Start Strong, Stay Steady

Getting up early to exercise can feel like a small victory before the rest of the world is even awake. It sets a tone of discipline and focus, especially if you tend to lose steam as the day goes on. Many people say they feel calmer and more focused after moving their body first thing.

But let’s be honest—morning workouts take commitment. You’ll probably need to sleep earlier. You might not feel as fast or flexible at 6 a.m. But the sense of accomplishment? That lasts all day. Plus, you’re far less likely to get interrupted or talked out of it.

Lunchtime Sessions: A Break That Actually Helps

If you have a bit of flexibility in your day, sneaking in a midday workout can be a game-changer. It gets you away from your screen, breaks up long stretches of sitting, and helps reset your brain when you’re dragging. Even a brisk walk, some bodyweight exercises, or a 20-minute stretch can leave you more alert and less grumpy.

Midday is also when your body starts warming up naturally, so you may feel stronger and less stiff than you would early in the morning. Just make sure to give yourself time to cool down—no one wants to show up to a Zoom call still sweating.

Evening Workouts: Less Rush, More Strength

For people who can’t function before coffee or have unpredictable days, evening workouts often make the most sense. Your muscles are looser, your joints are warmer, and you’re probably able to push harder. Plus, it’s one of the few times no one’s expecting anything from you.

That said, try not to exercise too close to bedtime, especially if you’re doing something intense. A hard session at 9 p.m. might leave you lying in bed staring at the ceiling when you’d rather be asleep.

So… When’s the Right Time?

Honestly? Whenever you’ll actually do it. The best time to work out isn’t something a fitness expert can hand you—it’s the window that fits your routine, matches your energy, and makes it easier to show up again tomorrow. For some, that’s sunrise. For others, it’s after dinner when the kids are asleep.

Forget the perfect schedule. Choose the time that feels realistic—and just keep moving.

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Fitness

Fitness Clubs Around Cape Town for High-Intensity Workouts

Published

22 hours ago

19 September 2026

Fadire Olusola

Photo: Getty Images

Cape Town has several fitness clubs that cater to people who prefer fast-paced, demanding workouts. From CrossFit and functional fitness to HIIT and strength training, these gyms offer coached sessions that combine cardio, resistance work and bodyweight exercises. Here are six options to consider.

PEAK Foreshore

Photo: Getty Images

PEAK Foreshore offers CrossFit, HYROX and hybrid workouts. Its programmes include strength, conditioning, running, weightlifting and functional movements. The club is located at Pier Place on the Foreshore. They open at 6.45 am in the morning and close at 9pm in the evening .

CrossFit Impi

Photo: Getty images

CrossFit Impi training includes weightlifting, cardio and gymnastics. The club provides sessions designed for different fitness levels. Its training also includes HYROX-inspired conditioning. Coaches teach movement technique and progression.

Virgin Active Cape Town Foreshore

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Virgin Active has several clubs across Cape Town, including its Foreshore location. Its GRID programmes are HIIT, functional fitness and mobility, while dedicated HIIT classes use circuits involving cardio, upper body, lower body and core exercises. Some strength and conditioning sessions use equipment such as kettlebells, dumbbells, Air Bikes and Ski Ergs.

PEAK Claremont

Photo: Getty images

PEAK Claremont provides exercise activities for people in Cape Town’s southern suburbs. The facility offers CrossFit, HYROX and hybrid training. Coaches can adjust exercises and weights according to different levels of experience.

Oxygen Functional Fitness

Located in Green Point, Oxygen Functional Fitness provides functional training with indoor cycling.. Their services include workouts designed for different fitness levels. The timetable includes upper-body HIIT workouts, giving members demanding training sessions.

Explosive Functional Fitness Bootcamp

Explosive Functional Fitness Bootcamp operates from Salt River and offers group workouts led by coaches. Its FuncFit sessions combine HIIT cardio, functional strength and calisthenics. Members can also take part in FuncStrong sessions. The facility offers additional training such as Muay Thai.

Fitness

5 Low-Impact Workouts for People With Joint Pain

Published

1 month ago

15 August 2026

Fadire Olusola

Photo: Getty Images

Joint pain can make exercise feel difficult, but avoiding movement completely can lead to stiffness. Low-impact workouts are ideal for those who want an active body. Health organisations and arthritis specialists recommend activities that can keep pain away. The right workout depends on where the pain occurs and the severity. Here are workouts that can ease your joint pain.

1. Walking

Photo: Istock

Walking is underrated,but has immense benefits for those struggling with joint pain. You don’t need to visit the gym . You can take a stroll around your neighborhood.

Start with a 10-minute walk alone and increase the pace when you feel comfortable. Wearing light shoes and loose clothing can make it easier.

2. Swimming

Photo: Istock

Swimming is a full-body workout for everyone. The water supports your body, making movement easier. You do not have to swim long distances to benefit. You can start with a few slow laps and take breaks. Water-based exercise includes leg movements and gentle arm exercises. Staying in warm water helps reduce stiffness.

3. Stationary Cycling

Photo: Istock

A stationary bike is another option to help those with pain issues. It is useful for people who can’t indulge in longer walks.

Start with low resistance and pedal at a comfortable pace. A recumbent bike allows you to sit in a comfortable position and great for balance.

4. Tai Chi

Photo: Istock

Tai chi does not require jumping or fast changes in direction. It needs slow movement and balancing. This makes it a useful choice for a gentler workout.

When followed properly, tai chi helps with fitness. It improves physical function in people with arthritis. If this is your first , take beginner classes.

5. Water Aerobics

Photo: Istock

Water aerobics is when you engage in walking and arm exercises in a pool. You don’t need to be a good swimmer to benefit from this activity. The water allows your muscles to relax without stressing your joints.

Everyone should pay attention to how their body responds after exercise. Muscle soreness is common for those beginners. If your pain persists after these routines, speak with a physical therapist.

Fitness

How to Recover Faster After a Heavy Gym Session

Published

2 months ago

18 July 2026

Fadire Olusola

Photo: Womens Health

A tough gym session leaves your muscles feeling slacked. Although your body gets stronger during workouts, it needs to recover. If you fail to give it time to recover, your performance level declines. Recovering does not come with quick fixes. You need to provide your body with the right diet and rest. Here are ways to help your body bounce back after a workout.

Eat Protein

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Protein diets are good for workout lovers as they help muscle recover. Your body needs the nutrients to repair damaged muscle fibres. Eat white meat and fish to help get your body in shape. Spread your protein intake throughout the day, as eating large amounts at only one meal is dangerous.

Quality Sleep

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When you sleep properly, you recover quickly. With you sleep, your body releases hormones that support muscle repair. Make sure you don’t have any distractions when you want to sleep as there might be intrusions. Eight hours of sleep daily is recommended to recover. Poor sleep slows down recovery.To enjoy your sleep, reduce screen time and create a comfortable environment.

Stay Hydrated

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Water supports quick exercise recovery. By engaging in workouts, you lose water. Water and electrolytes-rich drinks help replace fluids. Try drinking water before and after your workout. Pay attention to your thirst bud and urine colour. Dark urine indicates you need more fluids.

Active Recovery

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Complete rest is not the fastest way to recover. Light movement can improve blood circulation. It does this by providing oxygen to tired muscles. Try walking and cycling to reduce stress on your muscles. Don’t jump into workouts when you have not recovered.

Manage Workout Intensity

Photo: Getty Images

If your body needs a balance between exercise and recovery for good performance. To know if your body needs to recover, you might experience muscle soreness and tiredness. A good training plan should include rest days. You can mix heavy sessions with lighter workouts to avoid stressing your body.