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Health researchers emphasize the importance of aligning exercise routines with an individual’s natural internal clock to maximize the benefits of physical activity. According to recent findings, people who identify as morning types—or “larks”—gain the most by working out in the morning, whereas those who are naturally more alert in the evening—”night owls”—should schedule their exercise for later in the day. This approach appears to enhance cardiovascular fitness and related health markers.
A study conducted in Pakistan involved 134 participants in their 40s and 50s, each with at least one risk factor for heart disease such as elevated blood pressure or excess weight. They engaged in supervised brisk walking on treadmills for 40 minutes per session, five days a week over a period of three months. The individuals were categorized as morning or evening types based on questionnaire responses. Some exercised according to their chronotype, while others did not. Although fitness improved across all groups, those who synchronized their workouts with their body clock saw more significant improvements in blood pressure, aerobic capacity, metabolic health, and sleep quality.
The researchers explain that the body’s internal clock influences daily cycles of sleep, hormone release, and energy levels, all of which affect exercise performance and consistency. They note that a standard, universal recommendation for workout timing may not be optimal for everyone. A discrepancy between biological rhythms and social demands—termed “social jetlag”—has been associated with increased heart risks, particularly among night owls who force themselves into early morning exercise routines. To accommodate diverse schedules, some gyms now offer round-the-clock access, allowing individuals more flexibility to train at their preferred times.
Personal training expert Hugh Hanley from PureGym highlights that while evenings on Monday and Tuesday typically see high gym attendance, more people are spreading their sessions throughout the day to suit their lifestyles. He stresses that maintaining regularity is more important than occasional intense workouts, advising individuals to set manageable, incremental goals rather than overly ambitious ones. Strength training is currently popular across age groups, with a notable increase in its adoption by younger and older adults alike. Meanwhile, experts such as Dr. Rajiv Sankaranarayanan encourage further research to confirm these findings, and Dr. Nina Rzechorzek from the University of Cambridge reminds people that exercising regularly remains the top priority for good health
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