Timing exercise to match whether someone is naturally a morning or evening person could lower the risk of heart disease, researchers have found.
Exercising at the right time of day may lower risk of heart disease
A new study suggests people who work out in line with their body clock - known as their chronotype - may see bigger improvements in blood pressure, sleep quality and aerobic fitness than those exercising at times that do not suit them.
Experts said the findings were especially relevant for people with high blood pressure, obesity or other cardiometabolic risk factors.
The research, published in the journal Open Heart, tracked 150 adults aged between 40 and 60 in Lahore, Pakistan. Participants were assessed to determine whether they were “early birds” or “night owls” using questionnaires and body temperature monitoring over 48 hours.
All volunteers had at least one risk factor for heart disease, including inactivity, obesity or hypertension. They were then randomly assigned exercise sessions either matched to their chronotype or scheduled at the opposite time of day.
Morning workouts took place between 8am and 11am, while evening sessions were held from 6pm to 9pm.
A total of 134 people completed all 60 exercise sessions over 12 weeks. Researchers found heart health markers improved across both groups, highlighting the benefits of regular physical activity overall. However, those exercising at times aligned with their natural rhythm saw greater reductions in blood pressure, along with stronger gains in sleep quality, heart rate function and aerobic capacity.
Researchers told The Telegraph: “Support the inclusion of chronotype assessment in exercise prescriptions for cardiometabolic prevention.”
They added: “Personalised, time-matched exercise interventions may become a practical strategy in clinical and public health settings, potentially leading to better outcomes and improved engagement.”
Reacting to the findings, Dr Rajiv Sankaranarayanan, consultant cardiologist and executive trustee of the British Cardiovascular Society, said: “From a UK perspective, this study’s findings are highly relevant to preventive cardiology within the NHS, where scalable, cost-effective interventions are essential.
“Incorporating simple chronotype assessment into lifestyle advice could enhance adherence and outcomes, particularly in patients with hypertension or cardiometabolic risk.
“However, before widespread implementation, validation in more diverse, real-world UK populations, including shift workers and multi-ethnic cohorts, is needed.”