Exercise is widely recognized as a key factor in reducing the risk of colorectal cancer. But did you know that exercising during the day can boost your immune system? A study published in BMC Medicine found that certain patterns of activity — such as exercising early and late in the day — can significantly reduce the risk of developing colorectal cancer.1
Researchers analyzed data from 86,252 participants who wore a wrist-based accelerometer for seven days. This device records continuous, 24-hour exercise data, providing a clear picture of daily activity patterns.
Using a sophisticated technique called functional principal component analysis (fPCA), the team identified four distinct patterns of activity: day-long activity, late-day activity, diurnal and late-day activity, and midday-nocturnal activity. Among these, early and late activity is associated with a significant reduction in the risk of colorectal cancer, in addition to the benefits of overall activity.2
In fact, participants who followed an early and late activity pattern, between 8 a.m. and 6 p.m., had an 11 percent lower risk of colorectal cancer compared to those who were less active during these times. This double-edged pattern—showing bursts of activity in the morning and evening—seems to offer a unique advantage in defense.
How early and late exercise can support health
Why is the double-ended movement pattern so effective? The answer lies in how exercise interacts with your body’s natural rhythms. Exercise improves metabolism, regulates insulin levels, and reduces chronic inflammation—all of which play a role in cancer development. Your body’s metabolism and hormonal processes follow a circadian rhythm, so they keep time.
For example, studies show that late-night activity can improve your blood sugar and insulin sensitivity, while daytime activity can jump-start metabolic processes.3 Together, this combination can amplify the protective effects of exercise. Also, spreading your activity throughout the day can help you avoid long periods of inactivity, which can increase your risk of cancer.
Interestingly, this period can affect biomarkers such as cholesterol and triglycerides. The study showed that daily and early and late activities are weakly but positively associated with favorable cholesterol profiles and lower harmful triglyceride levels, which adds another additional benefit.
The role of inflammation in circadian exercise patterns
Your body’s circadian rhythm doesn’t just govern your sleep—it also plays a role in regulating inflammation. A separate study published in Preventive Medicine found that timing exercise with your body’s natural rhythms can increase exercise’s anti-inflammatory effects and significantly reduce cancer risk.4
Inflammatory markers were reduced in participants who adhered to circadian-friendly exercise patterns. A double-peaked pattern, specifically showing morning and afternoon activity, led to a decrease in these biomarkers. This pattern was associated with a 29% reduced risk of colorectal cancer.5
Lower inflammation levels mediated most of the protective effects seen in reduced cancer incidence. Chronic inflammation acts as a silent driver of cancer development, exacerbating processes such as DNA damage and abnormal cell growth. By spreading your activity throughout the day, you’ll improve your body’s inflammatory response regulation, calming it down when it’s overworked.
The single-edge pattern — which shows a single focused movement — also showed protective effects.6 However, the benefits were more pronounced compared to double-peak patterns, emphasizing the importance of exercise timing and distribution.
Morning exercise and its preventive role in breast cancer
A study published in the International Journal of Cancer also confirmed that exercise that matches your body’s natural rhythms is particularly important in preventing cancer, but in this case, morning exercise stood out.7
The researchers examined the effect of exercise timing on breast and prostate cancer risk and found that early morning (8am to 10am) exercise had the strongest protective effect on both cancers.
Participants who exercised during this window had an approximately 26% reduced risk of cancer compared to inactive individuals. Why does morning exercise work so well? The researchers suggested that it may help to reduce morning exercise Breast cancer Risk of impact Estrogen levelsStrongly associated with breast cancer.8
Estrogen production, especially estrogen production, is around 7 a.m. Exercise is known to reduce estrogen levels, and exercising in the morning helps to reduce these levels after they peak. This timing may be particularly important for estrogen-stimulated hormone-sensitive breast cancers.
For individuals with an intermediate or evening chronotype—those who naturally wake up later or prefer activity later in the day—morning exercise still showed protective effects. Even moderate morning activity, such as walking or swimming, can be a powerful tool for reducing cancer risk.
Nocturnal exercise and prostate cancer – a special case
While early morning activity was highlighted in the International Journal of Cancer study, evening exercise (between 1pm and 11pm) has unique benefits for prostate cancer risk.9 The study found that men who exercised at night had a 25 percent lower risk of prostate cancer than those who did not.
The protective effect on nocturnal activity may be related to its effect Melatonin A product involved in the regulation of processes that prevent tumor growth. Nocturnal exercise slows down the melatonin cascade, increasing the total amount of melatonin produced during the night. This mechanism helps explain why nocturnal activity confers a unique benefit on prostate cancer risk in men.
Nighttime exercise, however, may disrupt sleep quality in some people, so caution is warranted. Always listen to your body and exercise at the time of day that feels best to you. Incorporating a regular routine throughout the day is key to optimal health.
Exercise helps prevent high blood pressure
Your morning workout may be doing more than lowering your cancer risk and energizing you for the day—it’s keeping your blood pressure down. A study using the UK Biobank database found that early morning exercise can significantly reduce the risk of high blood pressure.10
The findings came from following 70,617 people over seven years, making it one of the largest studies of exercise duration and blood pressure. When the researchers divided the participants into groups based on their exercise time, they found two particularly important patterns.
Those who exercised in the morning had a 13 percent lower risk of developing high blood pressure; Those who exercised in the morning and later showed a 10.5% lower risk compared to those who spread their activity throughout the day.
Research has shown that simply being active in the morning, even at a moderate intensity, can still significantly reduce the risk of high blood pressure. This suggests that taking a morning walk or light stretching may be beneficial for blood pressure management.
Synchronizing exercise time with your Chronotype
Interestingly, your chronotype — be it morning Night man – Plays an important role in determining the best time to exercise. For morning types, nighttime exercise increases cardiovascular risks, possibly due to a mismatch with their natural rhythms. In contrast, nocturnal types face higher risks during early morning activity.11
Research published in Chronobiology International suggests that exercising during the best hours of the chronotypes, such as midday for many people, better aligns with your body’s natural physiology and reduces cardiovascular stress.
Midday activity, often coinciding with normal work hours, has shown the most consistent cardiovascular benefits. Short activity breaks during the day, such as walking or stretching, are most effective. If your schedule allows, consider matching your peak work hours with your body’s natural rhythms to maximize benefits and minimize risks.
Also, if you spend most of your day sitting, incorporating exercise into your morning and evening routine can be especially helpful. The BMC Medical study found that a day-long pattern of activity was highly protective for participants with high levels of sedentary behavior.12
The findings are consistent with previous studies Long sitting Contributes to metabolic disorders, regular exercise – even at light intensity – helps to counteract these negative effects.
Regular exercise is key to optimal health.
Your body develops through continuous movement, with each type of exercise providing unique benefits. While the timing of your exercise enhances these benefits, the basic principle is simple: regular exercise is the foundation of good health. Let it be through Daily walksWhether it’s strength training or recreational activities, establishing a consistent exercise routine creates a strong foundation for overall well-being.
Finding your personal account is key. A sedentary lifestyle poses obvious health risks, but push hard Vigorous exercise It is also the opposite. Always listen to your body’s cues to develop an exercise routine that matches your natural rhythms and lifestyle – and remember that every movement counts.
Simple activities like gardening or housework can make a meaningful contribution to your daily activity goals. Aim to incorporate a variety of activities into your day rather than focusing on one heavy daily exercise while remaining sedentary. This balanced approach will not only improve your health, but also make staying active more natural and sustainable.
