Don't feel like exercising? Maybe it's the wrong time of day for you

Don't feel like exercising? Maybe it's the wrong time of day for youJust nowShareSaveAdd as preferred on GoogleMichelle RobertsDigital health editorGetty ImagesTo get the most out of a gym session, fitness class or a run, do it at the time of day that best suits your own natural internal body clock, say health researchers.Early risers or "larks" should exercise in the morning for maximum benefit, while night owls should train in the evening, they suggest. Synchronising exercise in this way could boost heart gains, especially for people already at higher risk of heart disease, according to a new study published in the journal Open Heart. Volunteers who tried it had better sleep, lower blood pressure and healthier blood sugar levels overall.Improvements in fitness Some 134 people in their 40s and 50s in Pakistan took part in the study. None were super fit and had at least one heart risk factor, such as high blood pressure or being overweight.They were asked to do supervised, brisk-walking exercise sessions on a treadmill for 40 minutes a day, five times a week for three months. Based on questionnaires, 70 were classed as morning larks and 64 were night owls.Some did their exercises at times to match their body clock chronotype - the natural predisposition to morning or evening alertness - while others did the opposite. Both groups showed improvements in fitness. But matching exercise with chronotype produced larger health gains in blood pressure, aerobic capacity, metabolic markers and sleep quality.Your internal body clock affects sleep-wake patterns and hormone and energy levels across the day, which, in turn, could influence exercise performance and adherence, explain the researchers.'Social jetlag'The study authors say the findings suggest a "one-size fits-all" approach to exercise timing is less than ideal.A mismatch between biological and social schedules or "social jetlag" has been linked to increased heart risk...