If you struggle to find motivation for exercise, the problem may not be your willpower. It could be your timing. Researchers say that working out at a time that matches your natural body clock, whether you are a morning lark or a night owl, can make exercise feel easier and deliver better health results.
What the Study Found
A new study published in the journal Open Heart looked at 134 people in their 40s and 50s. All of them had at least one heart risk factor, such as high blood pressure or being overweight. None were very fit. They were asked to do brisk walking on a treadmill for 40 minutes a day, five days a week for three months.
Based on questionnaires, 70 were classed as morning larks and 64 as night owls. Some did their exercise at times that matched their natural body clock. Others did the opposite.
Both groups improved their fitness. But the people who exercised at a time that matched their chronotype saw bigger gains. They had better blood pressure, higher aerobic capacity, healthier blood sugar levels, and improved sleep quality.
Why Timing Matters
Your internal body clock controls your sleep-wake patterns, hormone levels, and energy throughout the day. These factors influence how well you perform during exercise and whether you stick with it. The study authors say a “one-size-fits-all” approach to exercise timing is less than ideal.
A mismatch between your biological schedule and your daily routine is sometimes called “social jetlag.” This mismatch has been linked to higher heart risk. Night owls are especially vulnerable. The researchers suggest that late risers should not force themselves into early morning workouts.
Real-World Trends
Gyms have noticed the shift. Hugh Hanley, head of personal training at PureGym, says people are spreading out their workout hours more than ever. Monday and Tuesday evenings are still peak times, but flexibility is growing. He says consistency matters most. “Doing it regularly is better than one or two blasts,” he explains. He also warns against setting goals that are too big. Breaking fitness into smaller, achievable steps is more effective.
Strength training is currently the biggest trend across all age groups. “The younger generation are definitely prioritising strength training, but even the older demographic,” Hanley says.
What Experts Recommend
Dr. Rajiv Sankaranarayanan of the British Cardiovascular Society says the findings support a shift toward personalized workout timing. However, he notes that more studies are needed to confirm the results. Dr. Nina Rzechorzek, a body rhythms expert at the University of Cambridge, adds that while timing is worth considering, getting enough regular exercise is what matters most.
The NHS recommends strengthening activities at least two days a week and vigorous cardio exercise for at least 75 minutes weekly.
Simple Exercises That Work
If you are ready to start, isometric exercises are among the best for lowering blood pressure. These exercises build strength without moving your muscles or joints.
Wall squats are one example. Simply put your back against a wall and lower into a sitting position until your thighs are parallel to the ground. Hold the position.
The plank is another effective move. Hold a push-up like position for as long as you can. It works your core, back, shoulders, arms, and glutes.
Exercise does not have to be a daily battle. By listening to your body’s natural rhythm, you may find that working out feels easier and works better. Whether you are a morning lark or a night owl, the best time to exercise is the time that feels right for you.
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