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
Research indicates that aligning physical activity with your natural circadian rhythm can significantly enhance health outcomes, particularly for individuals with pre-existing cardiovascular concerns. A recent study in the journal Open Heart highlights that morning individuals, often called ‘larks,’ may achieve optimal results by working out earlier in the day, while night owls should focus on evening sessions.
Study Insights and Participant Data
The investigation involved 134 adults aged 40 to 50 from Pakistan, none of whom were highly physically fit. All participants had at least one risk factor for heart disease, such as hypertension or excess weight. Over a three-month period, they engaged in supervised brisk walking on treadmills, with sessions lasting 40 minutes, five days a week.
Based on self-reported surveys, 70 participants were categorized as morning-oriented, while 64 identified as evening-oriented. Half of the group followed their preferred chronotype for exercise, while the other half adhered to the opposite schedule. Both groups showed improvements in physical fitness, but those matching their natural rhythm experienced more pronounced benefits in blood pressure, metabolic indicators, and sleep quality.
Biological Rhythms and Exercise Performance
According to the study authors, the body’s internal clock influences hormonal fluctuations, energy levels, and sleep patterns. These factors, in turn, can impact how effectively and consistently one engages in exercise. They emphasize that a one-size-fits-all approach to workout timing may not be ideal, as misalignment between biological and social schedules—referred to as ‘social jetlag’—has been associated with heightened heart disease risks.
Night owls, they note, may face greater challenges with this mismatch, suggesting that forcing early morning routines could be counterproductive. Hugh Hanley, head of personal training at PureGym, adds that gyms are adapting to this trend, with extended hours catering to varied schedules. He observes that people are increasingly prioritizing flexibility in their fitness routines.
“One thing we have noticed over the last few years is people are actually prioritising their health more, bringing in more flexibility,” says Hanley. “Doing it regularly is better than one or two blasts. We see a lot of the time that people set too big a goal initially. We’d always rather they break it into small bite-sized goals that are achievable.”
The researchers advocate for personalized exercise timing but also stress the importance of regular physical activity. Dr Nina Rzechorzek, an expert in body rhythms at the University of Cambridge, underscores that while timing is a relevant factor, consistent exercise remains crucial. She recommends combining different types of workouts, as highlighted by the NHS guidelines: strength training at least two days weekly and vigorous cardio for 75 minutes.
Strength Training for Cardiovascular Health
Strength-training exercises, like wall squats or holding the plank position, are among the most effective ways to reduce blood pressure. These isometric movements target muscle groups without requiring large-scale joint motion. Wall squats involve positioning the back against a wall and lowering into a seated posture until thighs are parallel to the ground. The plank, meanwhile, requires maintaining a push-up-like stance for an extended duration to engage core muscles and strengthen the back, shoulders, arms, and glutes.
