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Exercise timing linked to health benefits
Aligning workouts with your natural body clock may enhance cardiovascular and metabolic benefits, according to new research published in Open Heart. Scientists suggest early risers should train in the morning, while night owls may see better results from evening sessions.
Study details and findings
The study involved 134 adults in Pakistan, aged 40 to 50, all with at least one risk factor for heart disease, such as high blood pressure or obesity. Participants were divided into two groups based on their chronotype-whether they were naturally inclined toward morning or evening activity.
Over three months, volunteers completed supervised 40-minute brisk walks on a treadmill five times a week. Some exercised at times matching their body clock, while others followed the opposite schedule. Both groups showed fitness improvements, but those who synchronized workouts with their chronotype experienced greater gains in blood pressure control, aerobic capacity, metabolic markers, and sleep quality.
Why timing matters
Researchers explain that the body's internal clock influences hormone levels, energy, and sleep-wake patterns, which can affect exercise performance and consistency. A mismatch between biological rhythms and social schedules-known as "social jetlag"-has been linked to higher cardiovascular risks, particularly for night owls forced into early routines.
"A one-size-fits-all approach to exercise timing may not be optimal," the study authors noted.
Expert reactions and advice
Dr. Rajiv Sankaranarayanan of the British Cardiovascular Society, which co-owns Open Heart, called the findings promising but emphasized the need for further research to confirm the results. Meanwhile, Dr. Nina Rzechorzek, a body rhythms expert at the University of Cambridge, stressed that consistency in exercise matters more than timing.
She highlighted the NHS recommendation of at least 75 minutes of vigorous cardio and two days of strength training per week. "A mix of exercises is most beneficial," she said.
Gym trends and practical tips
Hugh Hanley, head of personal training at PureGym, observed a growing trend of flexible workout schedules, with gyms extending hours to accommodate different preferences. "People are prioritizing health and building movement into their lifestyles," he said, noting that strength training is rising in popularity across all age groups.
Hanley advised setting achievable goals to maintain consistency. "Small, bite-sized targets work better than ambitious ones that are hard to sustain," he added.
Exercises to lower blood pressure
Isometric exercises, such as wall squats and planks, are particularly effective for reducing blood pressure. These static movements strengthen muscles without joint movement. For wall squats, lean against a wall and lower into a seated position until thighs are parallel to the ground. Planks involve holding a push-up-like position to engage the core, back, shoulders, and glutes.
