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 recommend tailoring workout schedules to match your natural body rhythm to achieve optimal results. According to a recent study in Open Heart, individuals who exercise during their preferred time of day—whether early or late—may experience greater health benefits than those who stick to a fixed routine.

Aligning exercise with body clock improves outcomes

The research highlights that morning people, or “larks,” should focus on physical activity in the early hours, while night owls are better suited to evening workouts. This alignment with personal chronotypes can enhance cardiovascular health, particularly for those with existing risk factors like high blood pressure or excess weight.

Participants in the study included 134 adults aged 40 to 50 from Pakistan. None were highly physically fit, but all had at least one heart-related risk. They engaged in supervised treadmill sessions of brisk walking for 40 minutes, five times a week, over a three-month period. Based on self-reported data, 70 were categorized as morning-oriented and 64 as evening-oriented. Half followed their natural rhythm, while the other half exercised at the opposite time.

Both groups saw fitness improvements, but those who adhered to their preferred chronotype reported better sleep, lower blood pressure, and improved metabolic health. Researchers emphasize that internal biological clocks influence hormones, energy levels, and sleep patterns, which in turn affect exercise performance and long-term adherence.

“A mismatch between biological and social schedules—social jetlag—has been tied to higher heart risks. Night owls, in particular, might struggle if forced into early morning routines,” explain the study authors.

Gym trends reflect shifting priorities

At PureGym, Hugh Hanley, head of personal training, notes that peak workout times have evolved. While Monday and Tuesday evenings remain busy, more people are choosing flexible schedules. “Clients are increasingly prioritizing health, spreading out their training hours to fit their lifestyles,” he says. Consistency, he adds, is key to building sustainable habits. “Regular, manageable sessions outperform sporadic intense efforts.”

“Breaking goals into smaller, achievable steps helps maintain motivation,” Hanley explains.

Experts call for further research

Dr. Rajiv Sankaranarayanan, from the British Cardiovascular Society, supports the findings but urges more studies to validate the approach. “While timing aligns with body rhythms, regular physical activity remains the most critical factor,” says Dr. Nina Rzechorzek, a specialist in circadian rhythms at the University of Cambridge. She highlights the NHS’s recommendation for balanced routines: combining strength exercises at least twice weekly with 75 minutes of vigorous cardio.

Strength training, such as wall squats or plank holds, is effective for lowering blood pressure. These isometric exercises build muscle endurance without requiring full joint movement. Wall squats involve positioning the back against a wall and slowly lowering into a seated posture until the thighs are level with the floor. Planks, meanwhile, require maintaining a push-up-like stance to engage core muscles, as well as the back, shoulders, and glutes.