Morning activity lowers depression risk, evening activity increases it

New study highlights the importance of timing in physical activity

Research by BioClock scientist Gali Albalak (Leiden University Medical Center) shows that not only how much we move, but also when we move can influence our mental health. The results indicate that people who are primarily active in the morning have a significantly lower risk of depression, whereas nighttime activity is associated with a higher risk.

Largest study to date

Using data from the UK Biobank, the study followed nearly 90.000 adults for an average of 8.5 years. They were all free from depression at baseline (average age 62). Participants wore a wrist accelerometer for one week to objectively record the timing and intensity of their movement. Over the course of the study, 1.748 participants (1.9%) developed depression.

Key findings

• Morning activity is protective: More movement in both the early and late morning (between 7:00 and 11:00) was associated with a 20% lower risk of depression compared to the control group, whose peak activity occurred in the afternoon.
• Nighttime activity shows the opposite trend: More movement during late evening and night (22:00-06:00) was linked to a higher risk of depression. For example, individuals who were more active at 4:00 a.m. than their own daily average had a 35% higher chance of developing depression.
• Independent of other factors: These associations held regardless of gender, chronotype (“morning” or “evening” person), and total daily minutes of physical activity.

A possible explanation: our biological clock

According to Albalak, the effect may be linked to the circadian clock – our internal 24-hour rhythm. Physical activity acts as a zeitgeber, a signal that helps synchronize the biological clock with the day-night cycle. Morning activity may help stabilise the sleep-wake rhythm, offering protection against depression, while nighttime activity could be linked to disrupted sleep and circadian processes.

Implications for prevention and treatment

This is the first large-scale, long-term study to link the timing of movement to the development of depression. The findings suggest that scheduling physical activity in the morning could be a valuable addition to current mental health recommendations. However, more research is needed to confirm a causal relationship.

Albalak: “We have long known that physical activity benefits the brain. However, our study suggests that the time of day we move might be just as important.”

Scientific publication:

Albalak, G., van Bodegom, D., Thangarajah, P., Giltay, E. J., van Heemst, D., & Noordam, R. (2025). Association between device-based measured physical activity timing and depression risk: A prospective cohort study of UK Biobank participants. BMJ Public Health, 3, e002245. https://doi.org/10.1136/bmjph-2024-002245