An eight-year study revealed that physical activity between 6pm and midnight was linked to greater health benefits.
Using fitness trackers, researchers found these people had the lowest risk of early death and from cardiovascular disease.
Short bouts of three-minute activity that left them slightly out of breath also appeared to be more important than their total amount of physical activity daily.
Dr Angelo Sabag, lecturer in exercise physiology at the University of Sydney, said: "Exercise is by no means the only solution to the obesity crisis.
"But this research does suggest that people who can plan their activity into certain times of the day may best offset some of these health risks."
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