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
Study Reveals Optimal Exercise Timing Aligns with Personal Circadian Rhythm
Researchers emphasize that exercising at a time matching your natural internal body clock can maximize health benefits, particularly for cardiovascular improvement. A recent study published in the journal *Open Heart* found that individuals who synchronize their workouts with their chronotype—whether they are early risers or night owls—experience greater gains in heart health.
The experiment involved 134 adults aged 40 to 50 in Pakistan. All participants had at least one risk factor for heart disease, such as high blood pressure or excess weight. They engaged in supervised treadmill sessions, walking briskly for 40 minutes, five times weekly, over a three-month period. Based on self-reported surveys, 70 were classified as morning types and 64 as evening types.
Participants were divided into groups: one exercised at times aligned with their body clock, while the other did so at opposite times. Both groups saw fitness improvements, but those following their natural rhythms achieved more significant reductions in blood pressure, better metabolic markers, and enhanced sleep quality.
“Consistency is key—creating a habit of movement that fits into your lifestyle,” says Hugh Hanley, head of personal training at PureGym. “Doing it regularly is better than one or two intense sessions. People often set overly ambitious goals initially, but smaller, manageable targets work better.”
The findings highlight how circadian rhythms influence hormone levels, energy, and sleep patterns, which in turn affect exercise performance and adherence. A mismatch between biological clocks and daily schedules, known as social jetlag, has been linked to higher heart disease risks. Night owls, in particular, may face greater challenges if forced into early morning routines.
Experts agree that while timing is important, regular physical activity remains crucial. Dr. Nina Rzechorzek, a Cambridge researcher specializing in body rhythms, notes that mixing exercise types is also beneficial. The NHS recommends combining strength training at least twice weekly with vigorous cardio for 75 minutes.
Strength Training: A Growing Trend for Heart Health
Strength-training exercises, like wall squats or planks, are highlighted as effective for lowering blood pressure. These isometric activities build muscle strength without requiring joint movement. Wall squats involve leaning against a wall and lowering into a seated position until thighs are parallel to the floor. Planks, meanwhile, focus on maintaining a push-up-like posture to engage core muscles and support the back, shoulders, and glutes.
Dr. Rajiv Sankaranarayanan, from the British Cardiovascular Society, supports tailoring workouts to individual chronotypes. However, he suggests further research is needed to confirm these findings. The study underscores the value of personalized fitness strategies in improving long-term health outcomes.
