Don’t feel like exercising? Maybe it’s the wrong time of day for you
Researchers suggest that aligning physical activity with your personal circadian rhythm could enhance overall health benefits, particularly for those with heightened cardiovascular risks. According to a study featured in Open Heart, individuals who exercise during their most alert hours—morning for early risers and evening for night owls—experience notable improvements in sleep, blood pressure, and metabolic health.
The investigation involved 134 adults aged 40 to 50 from Pakistan, none of whom were exceptionally fit but had at least one heart-related risk factor, such as hypertension or obesity. Participants engaged in 40-minute treadmill sessions, five times weekly over a three-month period. Their schedules were divided into two groups: 70 who identified as morning-oriented and 64 as evening-oriented, based on survey responses.
Those who matched their workouts to their natural body clock demonstrated more substantial gains in key health indicators compared to those who exercised at conflicting times. This includes better control of blood pressure, enhanced aerobic capacity, and improved metabolic markers. The researchers explain that internal rhythms influence energy levels and hormone fluctuations throughout the day, which can affect both performance and consistency in exercise routines.
Expert Insights on Timing and Routine
“People are increasingly prioritizing health, which allows for more flexible training times,” says Hugh Hanley, head of personal training at PureGym. He notes that while Monday and Tuesday evenings remain popular for gym sessions, there’s a growing trend toward spreading out exercise hours across the week.
Consistency is emphasized as crucial for maintaining fitness. Hanley recommends setting manageable, incremental goals rather than overambitious ones. He also highlights a surge in strength training across all age groups, suggesting it’s becoming a more widely adopted approach to physical activity.
Dr. Rajiv Sankaranarayanan, affiliated with the British Cardiovascular Society, supports the findings but calls for further research to validate the benefits. Dr. Nina Rzechorzek, a specialist in circadian rhythms at the University of Cambridge, adds that while timing matters, regular exercise remains essential. The NHS advocates for a balanced regimen, including strength activities at least twice weekly and vigorous cardio for 75 minutes.
Strength Training for Heart Health
Strength exercises like wall squats and planks are highlighted as effective for reducing blood pressure. These isometric activities build muscle without requiring full joint movement. Wall squats involve positioning the back against a wall and lowering the body into a seated posture until the thighs are parallel to the ground. Planks require holding a position akin to a push-up, targeting core muscles alongside the back, shoulders, arms, and glutes.
