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
Health experts propose that the best time to engage in physical activity depends on aligning it with your personal circadian rhythm. Morning individuals, or “larks,” are advised to prioritize exercise in the early hours, while night owls should focus on evening workouts, according to a recent study. This synchronization with natural body clocks may lead to enhanced cardiovascular benefits, particularly for those at higher risk of heart issues.
The research, published in the journal Open Heart, involved 134 participants aged 40 to 50 in Pakistan. None were highly physically fit and all had at least one heart-related risk, such as hypertension or excess weight. These individuals participated in supervised treadmill walks for 40 minutes, five days a week over three months. Based on self-reported questionnaires, 70 were identified as morning types and 64 as evening types.
Those who exercised according to their natural alertness patterns showed greater improvements in sleep, blood pressure, and metabolic indicators compared to those who followed the opposite schedule. Researchers highlight that internal body clocks influence hormone levels, energy distribution, and sleep cycles throughout the day, which can impact how effectively exercise is performed and maintained.
Timing matters for heart health
Experts suggest that a rigid approach to exercise timing is not optimal. A mismatch between biological rhythms and social schedules, known as “social jetlag,” has been associated with elevated heart risks. Night owls, they note, might be more susceptible to this, making it advisable to avoid forcing early morning workouts unless necessary.
“People are increasingly adopting flexible training schedules, adjusting them to fit their lifestyles,” says Hugh Hanley, head of personal training at PureGym. He observes that while peak times for gym attendance are typically evenings, there’s a growing trend toward spreading out workout hours. “Consistency is key—building a routine that’s sustainable is more effective than sporadic bursts of effort.”
Current trends show a rise in strength training across all age groups. Hanley notes that younger individuals are embracing it, but even older adults are showing interest. He emphasizes setting achievable goals rather than overwhelming oneself from the start.
Expert insights on exercise and body clocks
Dr. Rajiv Sankaranarayanan, affiliated with the British Cardiovascular Society, supports the study’s findings but calls for further research. Dr. Nina Rzechorzek, a specialist in circadian rhythms at the University of Cambridge, agrees that timing is a factor, yet stresses that regular physical activity remains most critical. “A mix of exercises is beneficial,” she says, citing NHS guidelines that recommend strength training at least twice weekly and vigorous cardio for 75 minutes.
Strength-based exercises like wall squats or planks are highlighted as effective for reducing blood pressure. These isometric activities target muscle strength without requiring extensive movement of joints. Wall squats involve positioning against a wall and lowering into a seated posture until thighs are parallel to the ground, while planks require maintaining a push-up-like stance to engage core and upper body muscles.
