Could Exercising at the “Right” Time of Day Improve Your Health?
Turn Back the Clock: The Age-Defying Edit
We all know exercise is good for us.
It helps keep our hearts healthy, our muscles strong, our balance steadier and our minds sharper as we age.
But fascinating new research suggests there may be another piece of the puzzle:
👉 The time of day you exercise could matter too.
A new study published in Open Heart explored whether people get greater health benefits when they exercise at a time that matches their body clock — also known as their chronotype.
And the results were surprisingly powerful.
What exactly is a chronotype?
You’ve probably heard people describe themselves as:
- “morning people”
- “night owls”
- “better later in the day”
That’s your chronotype — your body’s natural preference for when you feel most alert, energetic and ready to move.
Some people naturally wake up early feeling refreshed and motivated. Others feel sluggish in the morning but come alive in the evening.
According to the researchers, this internal body clock affects much more than sleep. It also influences:
- blood pressure
- heart rate
- energy levels
- metabolism
- physical performance
- recovery
In other words, our bodies may not all respond to exercise in exactly the same way at the same time of day.
What the study found
Researchers followed 134 adults aged 40–60 who had risk factors linked to heart disease, including high blood pressure, being overweight or living a sedentary lifestyle.
Participants were divided into two groups:
- one exercised at a time aligned with their chronotype
- the other exercised at a non-preferred time
So:
- morning people exercised in the morning
- evening people exercised later in the day
Both groups completed moderate aerobic exercise five times a week for 12 weeks.
The results?
The people exercising in sync with their body clocks saw significantly greater improvements in:
✅ blood pressure
✅ fitness levels
✅ cholesterol
✅ blood sugar
✅ sleep quality
✅ heart health markers
For example, systolic blood pressure dropped by an impressive 10.8 mmHg in the aligned group compared to 5.5 mmHg in the non-aligned group.
Sleep quality improved more too — something many people over 50 struggle with.
So… should we all only exercise at certain times?
Not necessarily.
And this is important.
The researchers were very clear that all exercise helped. Both groups improved their health over the 12 weeks.
The biggest message isn’t:
“Only exercise at the perfect time.”
It’s:
“If possible, work with your body rather than against it.”
Because when exercise feels more natural and enjoyable, we’re often more likely to stick with it.
And consistency is where the real magic happens.
Why this matters for healthy ageing
As we age, many of us become more aware of energy dips, poor sleep, stress, stiffness or feeling “not quite ourselves.”
This study highlights something incredibly empowering:
Healthy ageing isn’t just about doing more.
Sometimes it’s about understanding your body better.
For some people, a morning class may feel energising and motivating. For others, an afternoon or evening session may feel easier, more enjoyable and more sustainable.
The best exercise routine is often the one you can maintain consistently long term.
What this means for Move it or Lose it members
At Move it or Lose it, we’ve always believed exercise should fit around real life — not the other way around.
That’s why our classes take place at different times of day and why our Online Club gives members the flexibility to move when it suits them best.
Some people love joining a live morning class to start the day feeling energised.
Others prefer doing a short strength or balance session later in the afternoon when their body feels more awake and mobile.
And that flexibility matters.
Because one of the biggest challenges in exercise isn’t finding the “perfect” workout — it’s finding something enjoyable enough to keep doing.
We’re incredibly proud that many Move it or Lose it members have attended classes for years — even decades. The friendships, encouragement and fun atmosphere help people stay consistent, and consistency is one of the most powerful predictors of long-term health.
Small changes can make a big difference
The study also highlighted improvements in:
- sleep quality
- fitness
- blood sugar
- cholesterol
- blood pressure
These are all areas closely linked with healthy ageing and independence.
And the improvements came from moderate, achievable exercise — not extreme workouts.
That’s encouraging news for anyone who feels intimidated by fitness culture or thinks it’s “too late” to start.
Because turning back the clock on ageing doesn’t require punishment or perfection.
It’s about building movement into your life in ways that feel realistic, enjoyable and sustainable.
Finding what works for you
There’s no single “best” time to exercise for everyone.
But there is a best time for you:
- when you feel most energised
- when you can be consistent
- when movement feels enjoyable rather than forced
That might be:
- a morning Move it or Lose it class
- an afternoon walk
- an evening Online Club session
- a short strength routine at home with resistance bands
The key is listening to your body and creating habits you can stick with over time.
Because healthy ageing isn’t about chasing perfection.
It’s about making small, positive choices — day after day — that help you stay strong, independent and connected for longer.
And that really can help you turn back the clock.
Summary
New research published in Open Heart found that exercising at a time aligned with your body clock, or “chronotype,” may improve health outcomes more than exercising at a non-preferred time. In a 12-week study involving adults with cardiovascular risk factors, participants who exercised at times matching their natural energy patterns saw greater improvements in blood pressure, sleep quality, fitness, cholesterol and blood sugar levels.
The article explores what this means for healthy ageing and how Move it or Lose it® supports flexible, sustainable exercise habits through local classes, the Move it or Lose it Online Club and home-based strength and balance exercises. It highlights the importance of consistency, enjoyment and listening to your body to support long-term health, independence and wellbeing as we age.
Study Reference