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
Aligning workouts with your natural rhythm could enhance health outcomes
A new study suggests that matching exercise routines to an individual’s circadian rhythm may yield greater cardiovascular benefits, particularly for those with preexisting heart conditions. Researchers emphasize that morning individuals, known as “larks,” should prioritize early workouts, while evening types, or “owls,” may achieve better results by exercising later in the day.
Study participants and methodology
The research involved 134 adults aged 40 to 50 from Pakistan. None were highly athletic, and all had at least one risk factor for heart disease, such as hypertension or excess weight. Over a three-month period, participants completed supervised treadmill sessions lasting 40 minutes, five times weekly. Based on self-reported data, 70 were categorized as morning-oriented, while 64 identified as night-oriented.
Results and implications
Those who exercised in line with their natural chronotype showed more significant improvements in sleep quality, blood sugar regulation, and metabolic markers. Heart health metrics also saw greater gains compared to individuals who trained against their body’s natural rhythm. The findings challenge the notion of a single optimal time for exercise, highlighting how mismatched schedules can elevate cardiovascular risks.
“Social jetlag—when biological and social clocks clash—has been linked to higher heart disease risks. Night owls, in particular, might struggle with early morning routines,” said one of the study’s authors.
Expert insights and recommendations
Hugh Hanley, head of personal training at PureGym, noted that while peak gym hours often fall on evenings, there’s a growing trend toward flexible scheduling. “Consistency is key—building movement into daily life matters more than occasional intense sessions,” he explained. “Breaking goals into manageable steps helps maintain long-term engagement.”
Dr. Rajiv Sankaranarayanan, affiliated with the British Cardiovascular Society, supported the study’s call for personalized exercise timing but urged further research to validate these claims. Dr. Nina Rzechorzek, a Cambridge University expert on circadian rhythms, added that while timing is important, regular physical activity remains fundamental. She cited evidence favoring varied exercise types, including strength training, which the NHS recommends at least twice weekly.
Strength training techniques for blood pressure reduction
Isometric exercises like wall squats and planks are effective for lowering blood pressure. Wall squats involve leaning against a wall and slowly lowering your hips into a seated position until thighs are parallel to the ground. Planks require holding a push-up-like posture to engage core muscles, as well as the back, shoulders, and glutes. These methods build strength without large movements, offering a practical alternative for different schedules.
