Don’t feel like exercising? Maybe it’s the wrong time of day for you
Optimal Exercise Timing May Align with Your Circadian Rhythm
Health experts recommend tailoring your workout schedule to your natural body clock to maximize fitness benefits. According to a new study published in *Open Heart*, individuals who exercise when their internal rhythms are most active experience greater health improvements. This includes lower blood pressure, better sleep, and enhanced metabolic markers, particularly for those with existing heart risk factors.
Study Details
Researchers analyzed data from 134 adults aged 40 to 50 in Pakistan. All participants had at least one cardiovascular risk, such as high blood pressure or excess weight, and were not highly physically active. They engaged in supervised treadmill sessions, walking briskly for 40 minutes five times weekly over three months. Based on self-reported habits, 70 were classified as early risers and 64 as night owls. Half followed their preferred chronotype, while the other half exercised at mismatched times.
Why Chronotype Matters
Matching exercise to one’s natural alertness pattern appears to yield better results. The study found that aligning workouts with circadian rhythms improved aerobic capacity, metabolic function, and sleep quality more effectively than the opposite approach. This is because the body clock influences hormone levels, energy distribution, and overall performance, according to the researchers.
“Consistency is key—establishing a routine that fits your lifestyle,” says Hugh Hanley, head of personal training at PureGym. “People often set overly ambitious goals, but smaller, manageable targets help build long-term habits.”
Expert Recommendations
Dr. Rajiv Sankaranarayanan of the British Cardiovascular Society supports adapting exercise times to personal rhythms. However, he emphasizes the need for further research to validate these findings. Dr. Nina Rzechorzek, a Cambridge University expert on body rhythms, adds that while timing is important, regular physical activity remains critical. She highlights the NHS guidelines, which advocate for two days of strength training weekly and 75 minutes of vigorous cardio.
Strength Training Tips
For those seeking to reduce blood pressure, isometric exercises like wall squats or planks are effective. Wall squats require leaning against a wall and lowering into a seated position with hips until thighs form a parallel line. Planks involve maintaining a push-up stance for extended periods, engaging core muscles and stabilizing the back, shoulders, arms, and glutes.
As gyms expand hours to accommodate all-day schedules, flexibility in workout timing is growing. Yet, the study suggests that consistency with individual chronotypes may offer additional advantages. Whether you’re an early riser or a night owl, syncing exercise with your body’s natural cycles could enhance its impact on heart health and overall well-being.
