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

Optimizing Workout Timing Based on Natural Rhythms

Health researchers propose that the most effective time to engage in physical activity depends on your individual biological clock. Morning individuals, known as “larks,” are encouraged to exercise early, while evening types, or “owls,” should focus on workouts later in the day. This approach, they argue, could lead to enhanced cardiovascular benefits, particularly for those with existing heart health concerns.

Study Insights and Methodology

A recent study published in the journal Open Heart involved 134 participants in their 40s and 50s from Pakistan. All had at least one cardiovascular risk factor, such as high blood pressure or obesity, but were not highly physically fit. Over three months, they participated in supervised treadmill sessions, walking briskly for 40 minutes five times weekly. Based on questionnaires, 70 were categorized as morning-oriented, and 64 as evening-oriented.

Participants were divided into groups: one matched their exercise times to their natural rhythm, while the other followed the opposite schedule. Both groups saw fitness improvements, but those aligned with their chronotype reported better sleep, lower blood pressure, and improved metabolic markers. These results highlight how personal timing can impact health outcomes.

Expert Perspectives on Consistency and Adaptability

“The key to maintaining fitness is consistency—establishing a habit that fits into your daily life,” says Hugh Hanley, head of personal training at PureGym. He notes that while peak training hours often fall on evenings, there’s a growing trend toward flexible scheduling as people prioritize health.”

Dr. Rajiv Sankaranarayanan of the British Cardiovascular Society supports the study’s findings but calls for further research to solidify the recommendations. Meanwhile, Dr. Nina Rzechorzek, a Cambridge expert on circadian rhythms, emphasizes that while timing matters, regular physical activity remains crucial.

The NHS advocates a balanced routine, including at least two days of strength exercises and 75 minutes of vigorous cardio weekly. For those interested in lowering blood pressure, isometric movements like wall squats and planks offer valuable options. These exercises focus on muscle tension without large joint motion, targeting core and lower body strength effectively.