There's long been a debate about what time of day is best for gaining the most benefits from exercise.

Some suggest that late-in-the-day workouts can dispel accumulated stress or even take the place of after-work bad habits such as overeating or drinking. 

Others say you build better muscle earlier in the day (especially if you are a guy) because that's when testosterone levels are highest.

But what works best for weight loss and management?

New research published in the journal Obesity says that being active from 7 a.m. to 9 a.m. is optimal. Looking at data on around 5,200 people, the researchers found that those who did moderate to vigorous physical activity in the morning had a smaller waist circumference and lower weight than those who were active during the mid-day or evening.

Whether the morning exercisers have different work or family demands, sleep schedules, eating habits, or internal biochemistry isn't known, but it might be worth trying to get in a morning workout three to four days a week to see if that gets you closer to your weight goal and helps you stay there.

But you need more than one 30- to 60-minute workout — whether it’s either early or late. You want to move all day long, breaking up sitting and staring at a screen with walking, jumping, climbing stairs, gardening, chasing kids around, playing with the dog.

Whatever time of day you choose to exercise, it's the choosing that's most important. Without regular physical activity, your brain, body, and spirit erode.