Carlos Solis
If your workouts feel brutal or don’t produce the results you want, the issue might not be the exercises themselves but the time of day. A new study in the journal Open Heart found that people who exercise at times that match their natural chronotype get bigger benefits for heart health, sleep, and metabolism.
What the study found
The study enrolled 134 volunteers, mostly aged 40–50. None of the participants were highly trained athletes, and each had at least one cardiovascular risk factor (for example, high blood pressure or excess weight).
For three months the participants, under supervision, did 40 minutes a day of brisk treadmill walking, five days a week. On questionnaires, 70 people classified themselves as ‘morning larks,’ and 64 as ‘night owls.’
Some participants exercised at times that matched their chronotype, while others trained at the opposite times. Everyone improved overall fitness, but those who trained at their ‘preferred’ time of day showed bigger gains on several measures:
- larger improvements in cardiovascular measures,
- better sleep quality,
- greater endurance,
- improved metabolism.
Why the time of day matters for workouts
Your circadian rhythm sets when you feel sleepy, when you feel energetic, and how your hormones are regulated. That affects not only workout performance but also how easy it is to stick with an exercise habit, the study found.
When a person’s biological rhythm doesn’t line up with their social schedule — for example, when a night owl has to get up very early — you get what’s called social jetlag. That mismatch is linked to higher health risks, so morning workouts may not be the best strategy for night owls.
Practical tips to start exercising on your own schedule
If you decide to match your workouts to your chronotype, follow these simple principles:
- Choose the hours when you feel most alert and motivated,
- Set realistic, staged goals so the habit sticks,
- If you’re a night owl, don’t force yourself into morning marathons — try evening or late-night sessions,
- Combine cardio and strength: trainers recommend strength training at least twice a week and at least 75 minutes of vigorous cardio per week.
Examples of effective exercises to try
Among strength exercises, static (isometric) moves can effectively lower blood pressure. Two simple examples you can start at home:
- Wall sits: Lean your back against a wall and slowly slide down into a seated position until your thighs are parallel to the floor; hold the position for several dozen seconds or longer, depending on your ability.
- Plank: Hold your body in a position similar to the start of a push-up, keeping your back straight and avoiding any sagging — this strengthens your core, back, shoulders, arms, and glutes. Hold the position as long as is comfortable, gradually increasing the time.
Choosing workout times that match your chronotype can increase your chances of better sleep and improved overall well-being — but consistency remains the single most important factor.
Based on reporting by BBC
Photo: Unsplash
