When is the Best Time to Exercise?

Many people engage in various physical activities—walking, running, swimming, or hitting the gym—to maintain their health. However, recent research suggests that the timing of your workout may be just as important as the activity itself.

Health experts indicate that the best results are achieved when exercise aligns with your circadian rhythm, or internal body clock.

Early Birds vs. Night Owls According to a study published in the journal Open Heart, individuals should tailor their exercise schedules to their specific "chronotype":

• Morning Larks: Those who naturally wake up early gain the most benefit from morning workouts.

• Night Owls: Those who are more active late at night should prioritize evening exercise.

The Study Findings Researchers tracked 135 participants in their 40s and 50s over three months. The volunteers—none of whom were previously athletic—performed 40 minutes of brisk treadmill walking five times a week.

While all participants showed physical improvement, those who exercised in harmony with their body clock saw significantly better results in:

• Blood pressure regulation

• Aerobic capacity and flexibility

• Metabolic health and blood sugar levels

• Sleep quality

The Risk of "Social Jetlag" Experts warn against "one-size-fits-all" fitness schedules. Forcing a morning workout routine on a natural "night owl" can lead to a discrepancy between the body's natural rhythm and social obligations, a phenomenon known as social jetlag. This mismatch can actually increase the risk of heart disease.

Expert Perspectives Dr. Rajiv Sankaranarayan of the British Cardiovascular Society noted that while this study highlights the importance of biological timing, further research is required for definitive proof. Meanwhile, Dr. Nina Zekerzek from the University of Cambridge emphasized that while timing is beneficial, the most critical factor remains consistency.

National Health Guidelines for Adults To maintain optimal health, health authorities recommend:

• 150 minutes of moderate-intensity exercise (like brisk walking) or 75 minutes of vigorous activity (like running) per week.

• Strength training (yoga, Pilates, or weights) at least two days a week.

• Reducing sedentary time by avoiding long periods of sitting.