There are people who jump out of bed at five in the morning and run as if it is the most natural thing in the world. Others feel that the body truly wakes up only in the evening, and only then do they have the energy to move.
Now it turns out that this is not just a matter of personal preference, but perhaps a real key to improving health.
A new study published in the journal Open Heart found that matching workout time to the personal "chronotype", meaning our natural biological clock, may significantly improve cardiac indicators, sleep quality, blood pressure and even blood sugar levels.
In simple words: If you are "morning people", it is better for you to exercise in the morning. If you are "night owls", evening workouts may actually be more effective.
The study that examined when it is really best to exercise
The study included 134 men and women aged 40 to 60 from Pakistan, all of whom had at least one cardiac risk factor, such as high blood pressure, overweight or a sedentary lifestyle.
Participants were asked to perform brisk walking on a treadmill for 40 minutes, five times a week, over 12 weeks. Some trained at hours that matched their biological clock, and others at "opposite" hours.
Everyone improved, but among those who matched workout time to the body’s natural tendency, the improvement was more significant.
A greater reduction in blood pressure was recorded, along with improved aerobic fitness, better quality sleep and improvement in metabolic indicators.
Why does it work?
Our biological clock affects almost every system in the body: Energy levels, hormone secretion, body temperature, alertness, hunger and even recovery ability.
When exercise is performed at a time when the body is already "programmed" to be more alert and stronger, it is easier to persist, performance is better and the physiological stress on the body is lower.
The researchers explain that a "one size fits all" approach simply does not work in this case.
Someone who forces themselves to exercise at a time that does not suit them, for example a night owl trying to wake up for a 6 in the morning workout, may experience fatigue, reduced motivation and low adherence.
How will you know what suits you?
The best sign is your natural energy level. If you feel sharp, alert and motivated to move early, you are probably a morning type.
If your body "opens up" only in the afternoon or evening, later hours will probably suit you better.
The best recommendation is simply a personal experiment. Try exercising one week in the morning and one week in the evening, and check when you:
• enjoy it more
• stick with it more
• feel stronger
• recover better
• sleep better at night
Alongside all the advantages, heart experts emphasize an important message: The main thing is to exercise regularly. Even if you have not yet found the perfect time, regular physical activity is far more important than waiting for the "right timing".
A perfect workout at an exact time once a week is less effective than a reasonable workout at a less ideal time, but one that you actually manage to maintain over time.
And what is most recommended to include in your fitness routine? Beyond aerobic exercise, it is recommended to include strength training at least twice a week. Exercises such as plank, static squat against a wall, resistance bands or working with weights have been found especially effective both for lowering blood pressure and improving metabolism.
In conclusion, if you feel that you are "not built" for workouts, the problem may not be you at all, but the time you chose. The new study offers an encouraging message: Instead of forcing yourself to exercise according to a trend or someone else’s morning routine, it is worth listening to your biological clock. When the workout fits the body’s natural rhythm, it is easier to persist, enjoy it, and see better results for heart health, sleep and sugar levels.