15th July 2026
We all have days when we really don’t feel like exercising, and can barely bring ourselves to go to the gym, class or other session of physical activity. There are various things you can do in a situation like this, including completing a lower-intensity workout or applying the ‘five-minute’ rule. This means giving yourself permission to go home after five or 10 minutes if you’re not feeling it. (In truth, you’ll probably feel great once you get going, and so won’t leave.)
But research published earlier this year suggests that working out at the time of day that best suits your individual body clock could be the way forward. So, for example, ‘morning larks’ would derive most benefit from getting their session in first thing in the morning, while night owls benefit from training in the evening.
The study, published in the BMJ journal Open Heart, looked at 134 people in their 40s and 50s in Pakistan, none of whom was super-fit. It suggests there could be heart benefits to working with your body clock, particularly if you’re already at an above-average risk of cardiac disease. Participants reported improved sleep, healthier blood sugar levels and reduced blood pressure.
Some exercised at the time of day they said they felt most alert (i.e. to match their body clock chronotype), others did not. But while fitness improved for both groups, those in the former category showed the greatest health benefits.
So don’t force an exercise routine at a point in the day which simply doesn’t suit you. And it seems that night owls, in particular, could be at greater risk of health issues if they work out at the ‘wrong’ time for them.
As well as working out at the best time, it’s important to appreciate what exercising can do for those living with obesity. (And, according to the NHS, it’s something which affects nearly a third, or 30%, of adults, while two thirds, or 66%, of adults are overweight.)
A new statement from the American Heart Association stresses that those who are obese can benefit in ways which extend far beyond merely losing weight, even if only few pounds are shed, including:
What’s more, both aerobic exercise and strength training are effective.
The statement added that physical activity boosts the effectiveness of weight-loss treatments such as GLP-1 injections, and touched on the impact of wearable technology. Finally, it describes exercise as a ‘cornerstone’ of obesity treatment.
Fresh Air Fitness is an award-winning supplier of UK-made outdoor gym equipment. And you may have read our previous blog about the importance of working out at the right time of day and, for example, the advantages of an early-morning workout if you’re able to exercise then.
As well as time of day, season also matters. In the summer, for instance, you can boost mood, Vitamin D levels and more as you enjoy all the benefits of training outdoors. Equally, you have more hours to work out in the day light once the clocks go forward in the spring.
We’ve been supplying our outdoor exercise equipment for almost two decades to clients ranging from parks and recreation grounds, local authorities and schools, plus numerous others. Our equipment is guaranteed to last, literally – everything we sell comes with a 25-year warranty.
What’s more, it’s suitable for all ages, abilities and fitness levels – people of all shapes and sizes love using our pieces. And outdoor gyms are free for users to enjoy at the time of day of their choice. So think about when in the day you’re most likely to benefit from a good workout, and plan your exercise schedule accordingly, so that it fits in with everything else going on in your life. Then head for your nearest outdoor gym.
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