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 your personal circadian rhythm could significantly enhance health benefits, particularly for those with elevated heart disease risks. A new study in the journal Open Heart indicates that morning exercisers, or “larks,” achieve better results when they work out early, while night owls perform best in the evening.
Participants in the study, which involved 134 individuals aged 40 to 50 in Pakistan, were divided into two groups based on their natural wakefulness patterns. None of the volunteers were highly physically fit, but all had at least one cardiovascular risk factor, such as hypertension or obesity. Over a three-month period, they completed 40-minute treadmill sessions, five days a week, under supervision.
Those who matched their exercise times to their chronotype—defined by their innate preference for morning or night activity—showed greater improvements in metabolic markers, sleep quality, and blood pressure. The findings highlight that synchronizing workouts with natural body rhythms leads to more substantial health gains than a rigid schedule.
“One thing we have noticed over the last few years is people are actually prioritising their health more, bringing in more flexibility.”
Hugh Hanley, head of personal training at PureGym, notes that while evenings remain popular for exercise, there’s a growing trend toward flexible training times. He emphasizes consistency as key to maintaining fitness, advising that regular, manageable routines are more effective than sporadic intense efforts.
The study authors argue that a fixed approach to exercise timing may not be optimal. They link mismatches between biological and social schedules—referred to as “social jetlag”—to heightened heart risks. Night owls, they suggest, should avoid forcing early morning workouts, as this could disrupt their natural rhythms.
Dr. Rajiv Sankaranarayanan, affiliated with the British Cardiovascular Society, supports the idea of tailoring workouts to individual chronotypes but calls for further research. Meanwhile, Dr. Nina Rzechorzek, a Cambridge expert in circadian rhythms, stresses that regular exercise remains crucial, regardless of timing. She advocates for a balanced approach, combining different types of activity as recommended by the NHS.
Strength training exercises like wall squats or planks are effective for lowering blood pressure. These isometric movements focus on building muscle without large joint motion. Wall squats require leaning against a wall and slowly lowering into a seated position until thighs are parallel to the ground. Planks involve maintaining a push-up-like posture to engage core and stabilizing muscles.
