Recent research published in the British Medical Journal’s Open Heart highlights that the timing of exercise may influence its health benefits, according to a May 13 announcement. The study focused on aligning workouts with an individual’s internal clock, or circadian rhythm.
The findings are significant because they suggest people can gain more from exercise by scheduling it when they are most alert. This could help individuals manage risk factors such as blood pressure and cholesterol more effectively.
Darrel Gumm, MD, vice president of OSF HealthCare Cardiovascular Institute in Peoria, Illinois, said, “If we sync that exercise to a person’s natural circadian rhythm, there’s even more additional benefit on top of what you’re already getting.” Gumm explained further: “So, if you’re a morning person, work out in the morning. If you’re a morning person working out at night, you’re going to get a benefit, but it won’t be as profound as doing that in the morning. Vice versa, if you’re a night person and you work out in the morning, you’re going to get a benefit, but not as much as if you timed it to your natural circadian rhythm and when you’re most alert.”
Gumm said this approach especially helps lower blood pressure and supports other modifiable risk factors. He added that aerobic exercises performed during one’s optimal time showed greater improvements: “It was a five-minute warmup, 30-minute workout, five-minute cool down.”
The study involved 150 adults in Pakistan between ages 40 and 60 who mainly led sedentary lifestyles. According to Gumm: “But even LDL cholesterol (bad cholesterol) showed a bigger drop in those who aligned their workout time with their circadian rhythm. It dropped in both groups…but there was a bigger drop in the aligned group.” He also noted exercise increases HDL (good) cholesterol and recommended simple lifestyle changes like walking stairs or parking farther away for those unable to commit to longer workouts.
Gumm concluded: “It’s easy for us to ignore it…But our standard recommendation is 30 minutes a day, five days a week…If you can do 150 minutes a week, you’re really getting a benefit.” OSF HealthCare contributes guidance on disease prevention through its newsroom; it operates hospitals and clinics across Illinois and Michigan serving urban and rural areas under an integrated nonprofit system offering emergency care and digital health services according to the official website.
