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 work out depends on an individual’s natural circadian rhythm. Morning individuals, or “early birds,” may achieve greater benefits by exercising in the early hours, while night-oriented people, or “owls,” could see better results by training later in the day. A recent study in the Open Heart journal supports this idea, suggesting that aligning physical activity with personal biological clocks improves overall health outcomes.
Study Insights
The research involved 134 adults aged 40 to 50 from Pakistan. None were in peak physical condition, but all had at least one cardiovascular risk factor, such as elevated blood pressure or excess weight. Participants engaged in supervised brisk walking sessions on treadmills for 40 minutes, five days a week, over a three-month period. Based on self-reported responses, 70 were categorized as morning types, and 64 as evening types.
Those who followed their preferred schedule experienced significant improvements in sleep quality, blood sugar regulation, and cardiovascular health. In contrast, individuals who exercised against their natural tendencies showed less pronounced gains. The study highlights that personal chronotypes—patterns of alertness and energy—play a critical role in exercise effectiveness.
“Creating a consistent routine that fits your lifestyle is key,” says Hugh Hanley, PureGym’s personal training director. “People are now adapting their schedules to include more flexible workout times, which helps them maintain long-term fitness habits.”
The findings challenge the notion of a universal exercise schedule. Researchers note that mismatches between biological rhythms and daily routines—referred to as “social jetlag”—can increase heart disease risk. This effect is particularly notable for night owls, who might struggle with early morning workouts. The study recommends tailoring activity times to personal preferences for optimal health.
Expert Perspectives
Dr. Rajiv Sankaranarayanan, affiliated with the British Cardiovascular Society, underscores the importance of individualized approaches. “More research is needed to confirm these results,” he says, “but the trend points toward adjusting workouts to match personal chronotypes.” Dr. Nina Rzechorzek, a Cambridge University expert in circadian rhythms, adds that while timing matters, regular physical activity remains a top priority. She emphasizes that combining different types of exercise, such as strength training and cardio, is often most beneficial.
According to the NHS, a balanced regimen should include at least two days of strength exercises per week and 75 minutes of intense cardio. Strength training, like wall squats or plank holds, is particularly effective for lowering blood pressure. These isometric movements build muscle endurance without requiring full joint motion.
How to Get Started
Wall squats involve leaning against a wall and slowly lowering your body into a seated position until your thighs are parallel to the floor. The plank exercise, resembling a push-up posture, targets core muscles while engaging the back, shoulders, and glutes. Both methods are designed to promote strength gains and cardiovascular health, aligning with the study’s conclusion that personalizing workout times can enhance fitness outcomes.
