Exercise Timing and Your Body Clock
To maximize the benefits of a gym session, fitness class, or run, it is advisable to exercise at a time that aligns with your natural internal body clock, according to health researchers.
Individuals who are early risers, often referred to as "larks," should engage in physical activity in the morning for optimal results, while those who identify as night owls are encouraged to train in the evening.
Aligning exercise timing with one's chronotype may enhance cardiovascular benefits, particularly for individuals at elevated risk of heart disease, as indicated by a recent study published in the journal Open Heart.
Participants who followed this approach experienced improved sleep quality, reduced blood pressure, and healthier blood sugar levels overall.
Improvements in Fitness
The study involved 134 participants in their 40s and 50s from Pakistan. None were highly fit and all had at least one risk factor for heart disease, such as hypertension or overweight status.
Participants were instructed to perform supervised brisk walking on a treadmill for 40 minutes daily, five days a week, over a three-month period.
Based on questionnaire responses, 70 individuals were classified as morning larks and 64 as night owls.
Some participants exercised at times consistent with their body clock chronotype—the natural tendency toward morning or evening alertness—while others exercised at opposite times.
Both groups exhibited fitness improvements; however, those whose exercise timing matched their chronotype demonstrated greater health benefits, including reductions in blood pressure, enhanced aerobic capacity, improved metabolic markers, and better sleep quality.
The researchers explained that the internal body clock influences sleep-wake cycles, hormone secretion, and energy levels throughout the day, factors that may affect exercise performance and adherence.
'Social Jetlag'
The study authors noted that a uniform approach to exercise timing is suboptimal.
A discrepancy between biological rhythms and social schedules, termed "social jetlag," has been associated with increased cardiovascular risk.
Night owls are particularly susceptible to this mismatch and should avoid forcing early morning exercise routines.
Reflecting changing patterns, some gyms now operate around the clock.
Hugh Hanley, head of personal training at PureGym, remarked on evolving exercise habits:
"One thing we have noticed over the last few years is people are actually prioritising their health more, bringing in more flexibility."
He added that Monday and Tuesday evenings remain peak times, but training hours are becoming more distributed.
Hanley emphasized the importance of consistency in maintaining fitness:
"The key to staying fit is consistency - creating a habit of movement, building it into your lifestyle.
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."
He also noted a current trend toward strength training across all age groups:
"We're seeing a big rise... across all generations. The younger generation are definitely prioritising strength training, but even the older demographic."
Expert Perspectives
Dr. Rajiv Sankaranarayanan of the British Cardiovascular Society, which co-owns the journal publishing the study, stated that the findings support tailoring workouts to individual body clocks but recommended further research to confirm these results.
Dr. Nina Rzechorzek, a specialist in body rhythms at the University of Cambridge, commented that while exercise timing may be a factor to consider, the most important aspect is engaging in sufficient regular physical activity.
Evidence suggests that a combination of exercise types is beneficial, with the NHS recommending strength activities at least twice weekly and vigorous cardiovascular exercise for a minimum of 75 minutes per week.
Recommended Exercises
For those preparing to exercise in the morning or evening, strength-training exercises such as wall squats and plank holds are effective methods to reduce blood pressure.
These isometric exercises build strength without requiring movement of muscles or joints.
Wall squats involve positioning the back against a wall and lowering into a sitting posture by bending at the hips until the thighs are parallel to the floor.
The plank requires maintaining a position similar to a push-up for an extended duration, engaging core abdominal muscles as well as the back, shoulders, arms, and gluteal muscles.
