A new study has found that matching your exercise patterns to your chronotype could reduce your risk of heart problems. Chronotype is whether someone is naturally an early bird or a night owl.
“Morning people or early risers are people who find that their energy levels are optimal first thing in the morning and often find that they are more productive during the first part of the day,” explained personal trainer Sam Quinn. “Whereas, a night owl, or someone who is more of a night person, would be someone whose energy levels are optimal later in the day or the evening. These are generally people who like to stay up late and maybe into the early hours in the morning.”
Researchers identified the chronotypes of 150 people between the ages of 40 and 60. They used questionnaires and two days of core body temperature measurements. Everyone in the study had at least one heart health risk. They were randomly assigned to work out at times that may or may not have aligned with their chronotype. Workouts were scheduled 8am-11am or 6pm-9pm. Out of the group, 134 people finished all 60 workouts.
Both matched and mismatched exercisers had improvements in heart health factors, sleep and overall fitness. But the people who worked out at a time that lined up with their chronotype had greater reductions in blood pressure, heart rate, aerobic capacity and sleep quality compared to the people who were exercising at the “wrong” time. The people whose exercise was synchronized to their body clock also had healthier blood sugar levels.
Sam Quinn pointed out the practicality of this research. “The main benefit is that it can help you stay consistent with your exercise. We’ve all got busy lives, and everyone’s got different preferences, but the best program is going to be the one that you’re going to be able to stick to. For example, if you set a workout program where you have to go to the gym at eight o’clock in the morning, and you’re a night person, you might fail before you’ve even started.”
No one in the study was “super fit” at the start of the study. They performed supervised brisk walking on a treadmill for 40 minutes, five times a week for three months.
“Social jetlag” is linked to higher heart risks. That’s when your schedule doesn’t match your internal clock. Night owls are generally at higher risk for living with social jetlag, so they shouldn’t be forcing themselves into an early morning workout, especially as many gyms are now open 24/7.
Listening to your body is key. If you are someone who springs out of bed in the morning, a morning workout can do wonders for your health. However, if you are someone who isn’t wide awake until the afternoon, an evening workout will yield better results for you. There is no one-size-fits-all approach to fitness, and finding the routine that is sustainable and feels good is the best one for you!
