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 in health sciences propose that aligning physical activity with one’s innate circadian rhythm could maximize fitness benefits. A new study in the journal Open Heart suggests that individuals with a preference for early mornings may see greater improvements by working out before sunrise, while those inclined toward evening activity might achieve better results later in the day.
Study Design and Participants
The research involved 134 adults aged 40 to 50 from Pakistan, none of whom were highly physically fit. All had at least one cardiovascular risk factor, such as high blood pressure or excess weight. Participants engaged in supervised treadmill sessions, walking briskly for 40 minutes five days a week over a three-month period. Based on their responses to questionnaires, 70 were categorized as early risers and 64 as night owls.
Half of the group followed their natural body clock, while the other half exercised at the opposite time. Both groups saw measurable fitness improvements, but the former group demonstrated more significant gains in sleep quality, blood sugar regulation, and heart-related metrics like aerobic capacity.
Why Timing Matters
Experts note that internal biological clocks regulate energy levels, hormone release, and sleep patterns. These factors, they argue, can directly impact how effectively someone performs exercise and how consistently they stick to a routine. A mismatch between personal rhythms and daily schedules—known as social jetlag—may elevate heart disease risks.
“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
According to the study authors, a rigid approach to workout timing is less effective than tailoring exercises to individual chronotypes. Night owls, they suggest, may struggle more with forced early morning routines, emphasizing the importance of consistency over intensity.
Exercise Recommendations
Dr Rajiv Sankaranarayanan of the British Cardiovascular Society highlighted the need for further research but acknowledged the value of adapting exercise to personal rhythms. Meanwhile, Dr Nina Rzechorzek from the University of Cambridge noted that while timing is a key consideration, regular physical activity remains the primary factor for overall health.
“Getting enough regular exercise mattered most.” – Dr Nina Rzechorzek
The NHS advocates a balanced regimen, including strength training at least twice weekly and vigorous cardio for 75 minutes. Strength exercises like wall squats and planks, which focus on muscle engagement without joint movement, are recommended for lowering blood pressure. These isometric activities build endurance and stability while fitting into diverse schedules.
