Don’t feel like exercising? Maybe it’s the wrong time of day for you
Don’t feel like exercising? Maybe it’s the wrong time of day for you
Researchers suggest that aligning physical activity with an individual’s natural circadian rhythm can significantly enhance its health benefits. A new study in the journal Open Heart indicates that morning individuals, or “larks,” may achieve better outcomes by exercising early, while evening types, or “owls,” should focus on workouts during the night. This tailored approach could lead to improved cardiovascular health, particularly for those with heightened heart disease risks.
The research involved 134 participants aged 40 to 50 from Pakistan, none of whom were highly fit and all had at least one heart-related risk factor, such as elevated blood pressure or excess weight. Over three months, these individuals engaged in supervised treadmill sessions, walking briskly for 40 minutes five times a week. Based on self-reported surveys, 70 were classified as morning-oriented, while 64 were evening-oriented. Half of each group exercised at times matching their chronotype, and the other half did so at opposite times.
Both groups showed fitness improvements, but those exercising in sync with their body clock experienced greater reductions in blood pressure, better metabolic markers, and enhanced sleep quality. The study highlights that internal rhythms influence energy levels, hormone production, and sleep patterns, which in turn can affect how effectively exercise is performed and maintained.
“People are increasingly prioritizing their health, bringing in more flexibility,” Hugh Hanley, head of personal training at PureGym, noted. “Creating a habit of movement is key—consistency matters more than sporadic bursts.” He added that while Monday and Tuesday evenings remain popular for workouts, there’s a growing trend toward spreading training sessions across different hours to accommodate individual preferences.
Experts emphasize that while timing matters, regular exercise remains crucial. Dr. Rajiv Sankaranarayanan of the British Cardiovascular Society supports the idea of personalized workout schedules but calls for further research to validate the findings. Dr. Nina Rzechorzek, a Cambridge University specialist in circadian rhythms, agrees that matching exercise to one’s chronotype is beneficial, though she stresses that consistent activity, regardless of timing, is most important.
The NHS recommends combining different types of exercise, including strength training and cardio, for optimal health. Strength exercises like wall squats and planks are highlighted as effective for lowering blood pressure. These isometric activities build muscle without requiring extensive movement of joints. Wall squats involve leaning against a wall and slowly sitting down until the thighs are parallel to the floor. Planks require holding a push-up-like position to engage core, back, and upper body muscles.
