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Physical activity is well known for its ability to improve cardiovascular health, strengthen muscles and bones, enhance cognitive performance, and support emotional well-being. While any time of day is a good time to exercise, new research suggests that fitting in a workout during the morning hours may provide some additional health advantages.
Researchers drew on a year of health records from over 14,000 individuals, using heart rate data captured by wearable wrist devices to track activity patterns. They divided daily exercise into 15-minute segments to determine when people were most active and then classified participants according to their typical workout timing. The analysis focused on how these patterns related to several health conditions, including hypertension, diabetes, obesity, and elevated blood lipids.
The results suggest that timing may matter when it comes to exercise. Participants who consistently exercised in the morning showed lower rates of coronary artery disease, hypertension, Type 2 diabetes, and obesity than those who exercised later in the day. The strongest association with reduced heart disease risk was observed between the hours of 7 to 8 a.m., suggesting this may be the most beneficial time for supporting cardiovascular and metabolic health.
Many key metabolic and cardiovascular functions are influenced by the body’s circadian rhythm. The autonomic nervous system also follows a daily cycle, with higher levels of adrenaline-like activity in the morning, and this system plays a role in the development of heart disease. The findings suggest that morning exercise may take advantage of these natural rhythms, potentially enhancing its health benefits.
While the morning exercise results are encouraging, the most important takeaway is that being active at any time of day still matters. This is especially relevant in today’s highly sedentary society, where many people fall short of the recommended 150 minutes of weekly physical activity.
The results of the study are yet to be published in a peer-reviewed journal
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