Don’t feel like exercising? Maybe it’s the wrong time of day for you

Timing Matters for Optimal Fitness Benefits

Health experts recommend tailoring physical activity to personal circadian rhythms for better results. Morning individuals, often referred to as “larks,” should engage in exercise early, while night owls are advised to work out later in the day. A recent study in the journal *Open Heart* highlights that aligning workouts with individual chronotypes may enhance cardiovascular benefits, particularly for those with existing heart conditions.

Study Details and Participant Outcomes

The research involved 134 adults aged 40 to 50 from Pakistan. None were highly active, and all had at least one cardiovascular risk factor, such as high blood pressure or obesity. Over three months, participants engaged in supervised treadmill sessions, walking briskly for 40 minutes five days a week. Based on self-reported data, 70 were categorized as morning-oriented, while 64 preferred evening activities.

Those who followed their natural timing saw greater improvements in sleep quality, blood pressure, and metabolic health compared to those who exercised against their preferences. The findings suggest that mismatching exercise with personal biological clocks could worsen health outcomes, especially for high-risk individuals.

“Creating a consistent routine is more important than rigid scheduling,” notes Hugh Hanley, head of personal training at PureGym. “People are now prioritizing health, which means they’re adjusting their training times to fit their lifestyles rather than sticking to traditional hours.”

Expert Advice on Exercise Consistency

Dr Nina Rzechorzek, a Cambridge researcher specializing in body rhythms, emphasizes that while timing is relevant, regular physical activity remains crucial. “Mixing exercise types supports overall health,” she says. The NHS recommends incorporating strength training at least twice weekly and vigorous cardio for 75 minutes.

Strength exercises like wall squats or planks are highlighted as effective for lowering blood pressure. These isometric movements target core and limb muscles without requiring joint motion. “Small, achievable goals build lasting habits,” adds Hanley. “Breaking routines into manageable steps increases adherence over time.”

Adapting Gym Schedules to Individual Needs

As gyms extend operating hours, flexibility in workout timing is becoming more common. While Monday and Tuesday evenings remain busy, many now train at varied times. This shift aligns with the study’s call for personalized approaches. “Social jetlag,” or the conflict between biological and social schedules, has been linked to heightened heart risks. Night owls, in particular, may face greater challenges if forced into early routines.

Experts urge a balanced strategy, combining different exercise forms for maximum impact. Regularity and adaptability are key to maintaining long-term fitness and health benefits.