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
Fitness experts argue that aligning exercise with your circadian rhythm can significantly enhance results. A recent study in the journal Open Heart suggests that matching workouts to your natural wake-sleep pattern may yield greater cardiovascular benefits, particularly for individuals with pre-existing heart risks.
Participants in the research, comprising 134 adults aged 40 to 50 from Pakistan, were categorized as either morning-oriented or evening-oriented based on self-reported habits. All had at least one risk factor, such as hypertension or excess weight, and engaged in supervised treadmill sessions for 40 minutes, five days a week, over three months.
Researchers observed that those who exercised at times consistent with their body clock showed notable improvements in sleep, blood pressure, and metabolic indicators. Conversely, participants who chose the opposite schedule experienced less pronounced gains. The study highlights how internal biological rhythms influence energy levels and hormone regulation, which in turn affect exercise performance and long-term adherence.
Timing matters for health outcomes
The findings challenge the notion of a universal exercise routine. A misalignment between personal biology and daily schedules, known as “social jetlag,” has been associated with heightened heart disease risks. Night owls, in particular, may suffer more from forcing early morning workouts, according to the research team.
“Consistency is key,” says Hugh Hanley, PureGym’s personal training director. “Creating a sustainable habit is better than sporadic intense efforts. Many start with overly ambitious goals, but breaking routines into manageable steps fosters lasting commitment.”
Current trends show a growing preference for strength training, with all age groups embracing it. This form of exercise, including wall squats and planks, not only builds muscle but also helps regulate blood pressure through isometric movements. While aerobic activity remains crucial, experts emphasize the importance of a balanced approach to physical fitness.
Experts call for further research
Dr. Rajiv Sankaranarayanan of the British Cardiovascular Society supports tailoring exercise to individual chronotypes, though he notes the need for more studies. Dr. Nina Rzechorzek from Cambridge University adds that while timing is significant, regular activity remains the most critical factor. The NHS recommends incorporating both strength exercises and vigorous cardio into weekly routines for optimal health.
