6:00-8:00 Low-intensity exercise

　　During this period, the body is slowly waking up, the body temperature is low, and the joints and muscles are most stiff. It is recommended not to do overly strenuous exercise, but to do some low-intensity exercises that require endurance.

　　Recommendations: Jogging, brisk walking, climbing stairs, etc.

　　Precautions:

　　1. Some people with a good exercise background can exercise on an empty stomach after waking up in the morning, but people with problems such as blood sugar regulation or cardiovascular issues should not exercise on an empty stomach, as it may cause adverse physical symptoms.

　　2. Be sure to drink plenty of water when exercising in the morning.

　　14:30-16:00 Moderate to high intensity exercise

　　At this stage, muscle strength and elasticity begin to increase, reducing the risk of injury during exercise. It is recommended to do some strength training to build muscle, and you can also take advantage of your increased flexibility to do some stretching exercises.

　　Recommendations: Volleyball, swimming, tennis, yoga, weight training, etc.

　　Precautions:

　　You should start exercising about two hours after lunch.

　　17:00-19:00 Moderate to high intensity exercise

　　This is the time when body temperature is highest, muscles are most flexible, and physical fitness is at its peak, making it the best time of day for exercise. You can do some higher-intensity exercises, and the duration of your workout can be extended.

　　Recommendations: Volleyball, swimming, tennis, yoga, weight training, etc.

　　Precautions:

　　You can eat dinner an hour after you finish exercising.

　　20:00-22:00 Low-intensity exercise

　　Engaging in low-intensity exercise after dinner can help with weight loss and fitness, and may also aid sleep. However, avoid strenuous exercise and keep the duration short to prevent disrupting digestion and sleep.

　　Recommendations: Walking, stretching exercises, etc.

　　Precautions:

　　It is best to have at least an hour between exercise and sleep.

　　High-intensity exercise can be performed two hours after a meal;

　　Moderate-intensity exercise should be scheduled one hour after a meal;

　　Light exercise is most appropriate to be done half an hour after a meal.