No matter how you stay up late, you should squeeze out some time for exercise every day. As long as it is within the appropriate intensity range and reaches the appropriate duration each time. I suggest you walk briskly for 30-45 minutes every day at a speed of 5-6 kilometers per hour. Generally speaking, this will enable you to exercise within the target heart rate range. This can be said to be simple. You can do sports anytime and anywhere. In your case, you can get up at noon to exercise.

Fast walking is a simple and effective aerobic exercise. When you do any aerobic exercise, you must pay attention to the target heart rate (THR) interval to get the maximum benefit from cardiovascular activities. Generally speaking, the target heart rate is 60%-80% or (65%-85%) of your maximum heart rate, depending on your physical fitness.

The simple formula for calculating the target heart rate is simply to multiply the maximum heart rate corresponding to the age (simply calculated by 220- age) by the above coefficient to get your target heart rate range. A more accurate calculation should be based on the resting heart rate corresponding to different fitness levels (when you get up in the morning, you can calculate the resting heart rate by pressing the wrist pulse). There should be many online, so I won't introduce them here.

Target heart rate refers to the ideal heart rate during exercise (that is, the number of heartbeats per minute). Although it is impossible and unnecessary to accurately control the heart rate within the ideal target heart rate range during exercise, you'd better control it within the target heart rate range. In this range, the heart can get beneficial exercise without overwork (the so-called "moderate exercise", that is, after exercise, there is a slight sweating, although a little tired, but it can be recovered after a short rest, and the next day is full of physical strength; However, if you sweat profusely after exercise, and feel dizzy, flustered, chest tightness, shortness of breath, etc., and fatigue still does not recover the next day, then you may have exercised too much. On the contrary, if it is neither hot nor sweaty after exercise, and the heartbeat changes little, it means that the exercise is not enough.

If the purpose of your exercise is to lose weight, please note that any aerobic exercise must take more than a certain time (for example, more than 30 minutes) to lose weight. The reason is that before that, the body will give priority to consuming carbohydrates. After this time, carbohydrates are gradually consumed, and the body will start to consume fat.