Optimal Exercise Timing Linked to Reduced Heart Attack Risk, Study Finds
Exercising at the right time of day tailored to your body's internal clock could be crucial for slashing the risk of heart attacks, according to new research. A study published in the journal Open Heart suggests that aligning workouts with your chronotype—whether you are an "early bird" or a "night owl"—boosts key heart health measures, including blood pressure and sleep quality.
Chronotype Assessment Enhances Cardiovascular Outcomes
The research, conducted by teams in the UK and Pakistan, involved 150 middle-aged participants aged 40 to 60, all with at least one heart risk factor such as high blood pressure, obesity, or sedentary lifestyles. Participants completed detailed lifestyle questionnaires and underwent 48-hour core body temperature tests to determine their chronotypes.
They were then randomly assigned to exercise groups: one where workout times matched their chronotype (e.g., morning people exercising between 8am and 11am, evening people between 6pm and 9pm), and another where times did not align. Over 12 weeks, both groups showed improvements in risk factors for heart problems, aerobic fitness, and sleep quality.
However, the group with matched exercise times experienced greater benefits. Morning exercisers saw more significant reductions in blood pressure and enhanced improvements in heart rate, aerobic capacity, and sleep quality. Dr. Rajiv Sankaranarayanan of the British Cardiovascular Society noted, "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."
Mechanisms Behind Chrono-Exercise Benefits
Researchers propose that exercising at the optimal time for your body may work muscle and fat tissue more effectively while reducing harmful inflammation. Dr. Arsalan Tariq, lead author from the University of Lahore in Pakistan, explained, "Integrating the principle of 'chrono-exercise'—scheduling workouts according to an individual's internal biological clock—may offer a novel and impactful approach to enhancing outcomes in preventive cardiovascular and metabolic health."
This study builds on previous findings highlighting the lifelong benefits of physical activity. A review published in the British Journal of Sports Medicine, involving 85 studies, showed that consistently active individuals have a 30% to 40% lower risk of dying from any cause, including heart disease, stroke, and cancer. Even those who transition from inactivity to activity see a 22% reduced mortality risk compared to those who remain sedentary.
The implications for public health are significant, suggesting that genetic tests or chronotype assessments could be integrated into NHS protocols to personalise exercise recommendations for heart patients, potentially improving adherence and health outcomes on a large scale.
