Fitness
Exercise First Thing in the Morning for Better Heart Health, Study Suggests
“This study suggests that when you exercise may matter, not just how much you exercise,” says senior study author Prashant Rao, MBBS, a sports cardiologist and physician-scientist at Beth Israel Deaconess Medical Center and Harvard Medical School, both in Boston.
The research, which will be presented at the American College of Cardiology’s Annual Scientific Session later this month, relied on minute-level heart rate data from nearly 15,000 adults. Dr. Rao says this allowed his team to capture long-term, real-world exercise data with much more detail and accuracy.
Early Morning Workouts Are Linked to Better Cardiometabolic Health
The study analyzed health records and Fitbit heart rate data collected over a year. Researchers identified periods when participants had an elevated heart rate for 15 minutes or more to track physical activity. Then they grouped participants into categories based on the time of day exercise occurred.
Researchers compared these timing groups with health data including rates of high blood pressure, obesity, high cholesterol, atrial fibrillation, coronary artery disease, and other cardiovascular health problems. They adjusted the findings to account for differences in age, sex, income level, total activity level, sleep, alcohol use, and smoking status.
The results showed that compared with adults who exercised later in the day, those who worked out in the morning were:
These risk reductions were independent of how much exercise people actually got. Adults who exercised between 7 and 8 a.m. had the lowest odds of coronary artery disease.
Aubrey Grant, MD, a sports cardiologist at MedStar Health in Washington, D.C., who wasn’t involved with the research, says the results suggest that “timing may be a previously underappreciated lever in cardiometabolic risk reduction.”
He adds that wearable technology is giving scientists more granular exercise data, which “opens a more nuanced conversation about how physical activity interacts with the body’s daily rhythms.”
Exercise Timing Is a ‘New Frontier’
A main limitation of the research is that it’s an observational study, “so we can’t establish causality,” Rao says. Because participants weren’t randomized to exercise at different times, the results only show a link, not that earlier exercise directly leads to the observed health benefits.
“While we did our best to adjust for confounders [factors that could muddy the results], timing may still reflect differences in work schedules, socioeconomic factors, or lifestyle patterns that aren’t potentially fully captured in our analyses,” he says.
The link between exercise timing and health is a “new frontier in exercise science,” says Dr. Grant. For decades, research has focused on “how much and how hard” people worked out — variables that still matter, he says.
Why Exercise Timing May Lower Cardiometabolic Risk
“The honest answer is that we do not fully know yet” why this link is appearing, Grant says.
“Morning exercise may align better with circadian physiology,” or how bodily functions naturally correspond to the time of day, he says. “Cortisol peaks early in the day and can prime the body for physical exertion, potentially enhancing metabolic efficiency,” Grant adds.
Exercise is also a natural stimulant. When you work out early, it revs up your bodily systems and energizes you for the day, says Andrew Freeman, MD, director of cardiovascular prevention and wellness at National Jewish Health in Denver. Dr. Freeman was not involved with the new study.
People who work out earlier may also have healthier lifestyle habits, overall, says Alex Rothstein, EdD, an assistant professor of exercise science at the New York Institute of Technology in Old Westbury.
“If you work out earlier in the day, you tend to have fewer excuses to not work out,” and you may exercise more consistently, says Dr. Rothstein, who was not involved with the new research.
Should You Start Exercising in the Morning?
Freeman recommends getting 30 minutes a day of “breathless physical activity,” including a combination of cardio and strength training. But if you prefer to work out in the afternoons or have responsibilities preventing you from exercising in the morning, don’t worry.
“It does not mean people should feel guilty about evening workouts,” Grant says. “It means that when we counsel patients on optimizing their health, exercise timing is now a legitimate part of that conversation, alongside sleep, nutrition, and stress management.”
If you have flexibility, though, Rothstein suggests exercising in the morning, as it’s less likely that something will interfere with your workout later on, and it may offer extra heart health benefits.
“The most important message is still: Exercise consistently, regardless of timing,” Rao says. However, “Timing may represent a simple, low-cost way to potentially optimize health.”
For Hobart teacher Mary Holton, health means everything.
She started feeling the squeeze from cost-of-living pressures when fuel prices spiked again.
“Going out for just fitness alone was a bit much,”
she said.
Mary Holton says since joining the group, her fitness across the board has improved. (ABC News: Jake Grant)
Many Tasmanians are feeling cost-of-living pressures in a very physical way, with locals saying exercise routines are being dropped, health appointments delayed and wellbeing pushed to the bottom of the list as budgets tighten.
Ms Holton relies on multiple physiotherapy sessions each week, but says paid fitness classes simply are not an option.
“That costs … so to actually go to other classes as well, it’s out of my budget really.“
Ollie Mathewson conducts a free workout session. (ABC News: Jake Grant)
National data shows that almost half of Australians already fall short of minimum physical activity guidelines, and rising prices are making even basic care unaffordable for many.
Consultant clinical psychologist academic Kimberley Norris says this is exactly how unhealthy patterns begin.
“We tend to focus on the most stressful thing first … and health is one of those things we don’t think about until things go wrong,”
Professor Norris said.
Kimberley Norris says humans tend to focus on alleviating stress first and foremost, and warns de-prioritising health can become a cycle. (ABC News: Jake Grant)
For Ms Holton, going to a free workout group in her local community was a game-changer.
“Came down and absolutely loved it. It’s really nice to have a group and it just keeps growing,” she said.
Finding a free exercise group has drastically improved her health, as noted by her GP, and she is part of a growing trend.
Free exercise classes become a lifeline
At a community exercise class in South Arm, south-east of Hobart, the mood is upbeat, with laughter, movement, and a sense of relief.
Participation has more than doubled in the past year, with more than 100 Tasmanians now involved.
Trainer Ollie Mathewson said the surge was unmistakable.
“It’s free of charge for everybody … and over the last 12 months I’ve noticed a lot more people starting to come along,”
he said.
Ollie Mathewson says attendance at his classes has almost doubled over the past year. (ABC News: Jake Grant)
Across greater Hobart, free and low-cost alternatives are multiplying and include walking groups, community-run circuits, and morning and afternoon fitness meet-ups.
Tasmanians are increasingly organising their own solutions.
Mr Mathewson said connections drive outcomes.
“A lot of people talk about weight and strength, which are obviously insanely important, having other people there to push you single every week makes it a hundred times easier.“
Professor Norris said one’s health can be prioritised for free.
“What we know about health is, it’s more about sustainable wellbeing, it’s about quality of life,” she said.
“So rather than focusing on how much you can deadlift, how far you can run, it’s about how your life has improved and how close your life is to the way you want to live it.”
She said free options were vital because once people stop moving, it becomes harder to start again.
“If we develop routines in which health is not a priority, then we almost get stuck in this cycle of health always being last.“
Health appointments being delayed or dropped
For some Tasmanians, the financial pressure is forcing even tougher choices.
Amy Dakin says she can’t even think about getting a gym membership with all the other costs of living on her mind. (ABC News: Jake Grant)
Amy Dakin, who lives with a compromised immune system, often has no choice but to delay essential care.
“My health needs to be prioritised, but your bills come first, really,” she said.
Jordyn Rowbottom says she’s not the only one changing her hobbies to save on costs. (ABC News: Jake Grant)
Jordyn Rowbottom has seen the same pattern around her.
“People are being forced to cut what they can access,”
she said.
Professor Norris warns that these short-term decisions can create long-term harm, not just for individuals, but for the broader health system.
She said the combination of financial pressure and reduced physical activity would create a public health challenge.
Trainers adapting to shrinking budgets
Personal trainer Nickola Orr works with clients across different income levels, ages and needs.
She said affordability now shapes almost every program she designs.
“You want to make sure they can get as much help as they can within their price range,”
she said.
Nickola Orr is concerned about access to fitness and health services in the face of rising cost pressures. (ABC News: Jake Grant)
With the median individual spend on fitness in Tasmania sitting at almost $600 last year, Ms Orr said the warning signs were already visible.
“We’re going to see more results of long-term neglect; higher injuries, more need for mental health assistance. It’s going to snowball.”
Her concerns echo Professor Norris’s academic findings that once healthy routines break down, the consequences ripple for years.
“The changes are very small … while they add up over time, there is no immediate impact,”
Ms Orr said.
Calls for more free and low-cost options
Mr Mathewson hopes the success of free community classes will inspire governments and private operators to expand accessible fitness programs.
“More free options would be a great thing. There are a few now, but there should be more,” he said.
The Tasmanian government has said it will release its 20-year preventive health strategy this month, titled The Health Revolution.
A Department of Health spokesperson said the strategy “will address the broader social, economic, and environmental factors that influence health and wellbeing”.
“Specific issues about access to health services and programs are being considered through the Access to Health Services project, a Commonwealth-State partnership.
“The Health Revolution will complement that project by addressing the root causes of poor health and the underlying conditions to make it easier for Tasmanians to live well.“
If you’ve been faithfully logging your 30 minutes of moderate exercise most days of the week, you’re getting the recommended weekly about of cardio. But a new study1 suggests that for women in midlife, that standard benchmark may not be moving the needle on cardiovascular fitness as much as we’ve assumed. Here’s what you need to know.
EL MONTE, Calif. (KABC) — A boutique fitness gym in the San Gabriel Valley is focused on women’s empowerment, offering everything from dance fitness to pilates, yoga, zumba and circuit training. It’s called “Beastin Beauties” in El Monte.
“ Boutique fitness spaces here, it doesn’t exist here, so I needed to have this for the people in my community here, where I grew up,” said owner Jay Armada.
Members love working on their health and fitness alongside other women.
“You walk in and you feel like you’re able to let loose and inhibit it in a way that you don’t find in other places,” said member Esmeralda Cabral.
“It takes away the stresses of being in a space where you may feel judgment from others. And there’s a certain level of comfort as a woman that you wanna be able, especially if you’re starting a health journey or you’re reigniting it, you wanna have the comfort of being around under supportive women,” said member Ruby Rose Yepez, who also teaches yoga at the studio.
Women empowerment has been the theme all along, from Jay’s humble beginnings…
“ I want people to feel what I felt when I was going through my own journey. I had lost ninety-three pounds in a whole year and I just wanted everyone to feel that,” said Armada.
…to a huge setback in 2020 when the gym’s previous location burned down in a fire.
“ I thought I didn’t wanna do it anymore. Maybe it was a sign from God that you should just quit. But my community held me up and they just really made me believe in it again,” said Armada.
Now, her business is thriving, and she was just named the city’s Woman of the Year!
“ Community and connection here in this space is super, super important. Jay is not just about bringing people here for health. She brings people here to build the connections so that they feel that they’re part of a community,” said Yepez.
“You build a connection without even really trying. You’re all experiencing the same moments together. There’s always just so much fun happening,” said Cabral.
Copyright © 2026 KABC Television, LLC. All rights reserved.
-
Arkansas1 minute agoArkansas driver’s licenses and state IDs now available in Apple Wallet
-
California8 minutes agoCalifornia’s race for governor and other key primaries remain unsettled as vote count continues
-
Colorado11 minutes agoColorado community reels after police say driver with revoked license hits three pedestrians, killing one
-
Connecticut16 minutes agoNight forecast for June 2
-
Delaware23 minutes agoThomas Jefferson University to run Delaware’s first medical school
-
Florida26 minutes agoMan accused of kidnapping woman at Wawa in Central Florida
-
Georgia31 minutes ago5 things to know about Georgia mosquito problem amid heat, drought
-
Hawaii38 minutes agoHawaii weather: USGS revised 4.6 magnitude earthquake off Kona coast, south swell, passing showers
