Morning Workouts Linked to Lower Heart Disease & Diabetes Risk

Study finds exercising between 7-8 AM associated with reduced odds of coronary artery disease

Mar. 22, 2026 at 10:37am

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A recent study analyzing data from nearly 15,000 adults found that those who exercised in the morning had a lower risk of high blood pressure, type 2 diabetes, obesity, and heart disease compared to those who exercised later in the day. Researchers believe the benefits of morning exercise may be linked to circadian physiology, as cortisol levels naturally peak in the morning and can prime the body for physical exertion.

Why it matters

This research highlights the importance of aligning physical activity with the body's natural rhythms, suggesting that exercise timing may be an underappreciated factor in cardiometabolic risk reduction. The findings could help inform personalized exercise recommendations to optimize health outcomes.

The details

The study utilized minute-level heart rate data from Fitbits to track physical activity with greater accuracy than previous research. Participants were categorized based on when they engaged in at least 15 minutes of elevated heart rate, and the results indicated that morning workouts, specifically between 7-8 AM, were associated with the lowest odds of coronary artery disease. Experts believe the benefits may be linked to the body's circadian physiology, as cortisol levels naturally peak in the morning and can prime the body for physical exertion, potentially enhancing metabolic efficiency.

  • The study analyzed data from nearly 15,000 adults.
  • The research was presented at the American College of Cardiology's Annual Scientific Session in 2026.

The players

Dr. Aubrey Grant

A sports cardiologist at MedStar Health who was not involved in the study.

Dr. Alex Rothstein

An assistant professor of exercise science at the New York Institute of Technology.

Prashant Rao

The study author, MBBS.

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What they’re saying

“Exercise timing 'may be a previously underappreciated lever in cardiometabolic risk reduction.'”

— Dr. Aubrey Grant, sports cardiologist

“If you work out earlier in the day, you tend to have fewer excuses to not work out.”

— Dr. Alex Rothstein, assistant professor of exercise science

“The most important message is still: Exercise consistently, regardless of timing. Timing may represent a simple, low-cost way to potentially optimize health.”

— Prashant Rao

What’s next

Researchers emphasize that more research is needed to establish a direct causal link between exercise timing and health outcomes. However, the findings suggest that timing is a factor worth considering as part of a comprehensive approach to optimizing cardiovascular and metabolic health.

The takeaway

This research highlights the potential benefits of aligning physical activity with the body's natural circadian rhythms, providing a new perspective on how the timing of exercise may impact overall health. While consistency remains paramount, the study suggests morning workouts could be a simple, low-cost way to potentially enhance cardiometabolic wellness.