Don’t feel like exercising? Maybe it’s the wrong time of day for you
Optimal Exercise Timing May Align With Your Natural Body Clock
Researchers suggest that tailoring physical activity to individual circadian rhythms could enhance health outcomes, particularly for those with elevated heart disease risks. A recent study in the journal *Open Heart* highlights that exercising when your body naturally feels alert—morning for early risers, evening for night owls—yields greater benefits.
Study Details and Participants
Conducted in Pakistan, the research involved 134 adults aged 40 to 50. None were highly fit, but all had at least one cardiovascular risk factor, such as hypertension or obesity. Over three months, participants engaged in supervised treadmill sessions, walking briskly for 40 minutes, five days a week.
Based on self-reported preferences, 70 were categorized as morning-oriented, while 64 leaned toward evening activity. Half followed their natural chronotype, and the other half trained at conflicting times. Both groups showed fitness improvements, but those matching their body clock saw more pronounced gains in blood pressure, metabolism, and sleep quality.
Biological Rhythms and Exercise Performance
Scientists explain that circadian patterns influence hormone levels, energy, and sleep cycles, which in turn affect how effectively people perform and stick to exercise routines. A mismatch between biological rhythms and daily schedules—known as “social jetlag”—is linked to heightened heart risks.
“Creating a habit of movement is more critical than hitting the gym at specific hours,” says Hugh Hanley, head of personal training at PureGym. “Consistency beats sporadic intensity, and small, achievable goals help maintain motivation.”
Current Trends and Recommendations
Modern gyms now operate 24/7, catering to shifting schedules. Hanley notes that while Monday and Tuesday evenings remain peak times, more people are spreading workouts throughout the week. He emphasizes that prioritizing health and adapting to personal preferences is key.
Experts agree that while timing matters, regular activity is foundational. Dr. Rajiv Sankaranarayanan of the British Cardiovascular Society supports aligning workouts with chronotypes but urges further research. Dr. Nina Rzechorzek, a Cambridge University researcher, adds that variety in exercise types also plays a vital role.
Strength Training as a Versatile Option
For blood pressure reduction, strength exercises like wall squats or planks are effective. These isometric movements build muscle without extensive joint motion. Wall squats involve positioning the back against a wall and lowering into a seated posture, while planks maintain a push-up-like stance to target core and upper-body muscles.
The NHS advocates combining strength training with cardio, recommending at least two strength sessions weekly and 75 minutes of vigorous cardio. Experts caution that a one-size-fits-all approach to exercise timing may overlook individual differences, underscoring the need for personalized strategies.