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
Health experts propose that aligning physical activity with your natural circadian rhythm could lead to more effective results, particularly for those with elevated heart disease risks. Morning individuals, often referred to as “larks,” may benefit most from early workouts, while evening types, or “owls,” might see greater gains from training later in the day.
A recent study in the journal Open Heart found that participants who synchronized their exercise schedules with their body’s internal clock experienced improvements in sleep, blood pressure, and metabolic indicators. The research involved 134 individuals aged 40 to 50 from Pakistan, none of whom were highly fit and all had at least one cardiovascular risk factor, such as hypertension or excess weight.
Over a three-month period, participants engaged in supervised treadmill sessions lasting 40 minutes five times a week. Based on questionnaire responses, 70 were categorized as morning-oriented and 64 as evening-oriented. Those who exercised in line with their natural circadian type showed more significant enhancements in aerobic capacity, blood sugar control, and overall health metrics compared to those who exercised at conflicting times.
“Monday and Tuesday evenings are usually the busiest times, but people are now spreading their training hours more evenly,” remarked Hugh Hanley, head of personal training at PureGym. He highlighted a growing trend toward flexible workout schedules as individuals prioritize health goals.
Researchers emphasize that mismatching biological rhythms with daily routines—known as “social jetlag”—may increase heart disease risk. This suggests that forcing early morning exercises on night owls could be counterproductive. The study authors advocate for personalized timing strategies, noting that consistency in movement patterns is crucial for long-term success.
“While timing matters, regular exercise remains the priority,” stated Dr. Nina Rzechorzek, a Cambridge University expert in circadian rhythms. Dr. Rajiv Sankaranarayanan of the British Cardiovascular Society added that more research is needed to solidify these findings, though the results support tailoring workouts to individual chronotypes.
Strength Training Tips
For those seeking to reduce blood pressure, strength-focused exercises like wall squats or planks are recommended. These isometric movements build muscle without extensive joint motion. Wall squats require positioning your back against a wall and lowering into a seated posture until thighs are parallel to the ground. Planks involve holding a push-up-like stance to engage core, back, shoulder, arm, and glute muscles.
The NHS advises incorporating a mix of exercises, including strength training at least twice weekly and vigorous cardio for 75 minutes. Experts stress that regular, manageable routines are more effective than sporadic intense sessions.
