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 natural rhythms could enhance heart health benefits
A new study published in the journal Open Heart suggests that tailoring exercise routines to match individual body clocks may yield greater health advantages. Researchers found that early risers and evening types achieve optimal results when they engage in physical activity during their preferred time of day, highlighting the importance of personal chronotype in fitness outcomes.
The research involved 134 adults in their 40s and 50s from Pakistan. All participants had at least one cardiovascular risk factor, such as hypertension or obesity, and were not highly active. Over a three-month period, they participated in supervised treadmill sessions lasting 40 minutes, five days a week. Based on self-reported questionnaires, 70 individuals were categorized as morning types, while 64 were classified as night owls.
Those who adhered to their natural circadian rhythm saw significant improvements in blood pressure, blood sugar levels, and sleep quality compared to those who exercised at mismatched times. The study underscores how internal biological rhythms influence exercise performance and consistency, with aligned schedules leading to better health results.
Expert advice on flexible training schedules
According to Hugh Hanley, head of personal training at PureGym, the trend is shifting toward more adaptable workout times. While Monday and Tuesday evenings remain popular for gym sessions, he notes that people are increasingly distributing their exercise hours to accommodate personal preferences. “Consistency is key,” Hanley explains. “Creating a sustainable habit of movement, rather than aiming for intense bursts, helps maintain long-term progress.”
He recommends setting smaller, achievable goals instead of overwhelming oneself with large targets. “Breaking exercises into manageable segments fosters better adherence,” he adds. “Currently, strength training is gaining traction across all age groups, with both younger and older adults prioritizing it more than before.”
“A one-size-fits-all approach to exercise timing may not be ideal,” says Dr Rajiv Sankaranarayanan, co-owner of the journal. “More research is needed to confirm these findings and refine recommendations.”
Dr Nina Rzechorzek, an expert in circadian rhythms at the University of Cambridge, emphasizes that while timing is a relevant factor, regular physical activity remains essential. “Mixing different types of exercise is beneficial,” she says. “The NHS advocates for strength training at least twice weekly and vigorous cardio for 75 minutes, underscoring the need for variety.”
Strength exercises like wall squats and planks are highlighted for their role in reducing blood pressure. These isometric movements build muscle without excessive joint motion, making them accessible for diverse fitness levels. By matching exercise with personal rhythms, individuals can enhance both performance and health outcomes.