Clocks Fall Back, Workouts Stumble: How Daylight Savings Time Disrupts Exercise Routines

As millions of Americans prepare to “fall back” this weekend and set the clocks an hour earlier on November 2, experts warn that the end of daylight saving time could deliver an unexpected blow to fitness goals. While the extra hour of sleep sounds appealing, research shows that the time shift disrupts biological rhythms, sleep quality and motivation, often leading to skipped workouts and slowed progress in the gym.

The biological hit: sleep disruption and energy dips

The transition to summer time mimics a mild form of jet lag. “Your body runs on an internal clock that is tuned to natural light,” explains Dr. Phyllis Zee, chief of sleep medicine at Northwestern University Feinberg School of Medicine. “Suddenly gaining an hour of morning light, but losing it in the evening, disrupts melatonin production and cortisol levels, which regulate sleep and alertness.”

A 2023 study in the Journal of Clinical Sleep Medicine analyzed more than 30,000 adults and found that physical activity decreases by an average of 10-15% in the week after the autumn change. Evening exercisers are the hardest hit: With darkness falling as early as 4:30 PM in northern states, outdoor running, commuting and pick-up sports become less feasible (or less safe) without proper lighting.

Morning versus evening exercisers: who suffers more?

• Morning fighters can gain temporary benefit from it. The earlier sunrise better aligns with pre-work routines, potentially increasing consistency for the 27% of Americans who exercise before 9 a.m., according to a 2024 Strava report.
• Evening athleteshowever, face a greater challenge. A Finnish study of 5,000 adults over five years found a 22% increase in canceled gym sessions during the first two weeks of standard time, largely due to less daylight and colder temperatures exacerbating the effect.

The motivation killer: Seasonal affective disorder creeps in

Less daylight not only has consequences for logistics, but also for the mood. The National Institutes of Health links the post-DST period to a 6-8% increase in depressive symptoms, which directly correlates with avoidance of exercise. “When it’s dark at 5 p.m., the couch feels more inviting than the treadmill,” notes sports psychologist Dr. Michael Gervais. Fitness apps like Peloton and Fitbit report a consistent 12-18% drop in user engagement in November, with recovery not occurring until mid-December.

Economic and public health costs

The ripple effects extend beyond individuals. The American College of Sports Medicine estimates that DST-related inactivity contributes to $2.1 billion in annual health care costs due to weight gain, decreased cardiovascular health and mental health care. According to a 2025 survey from Corporate Wellness Magazine, we’re seeing participation in workplace wellness programs drop by as much as 30% during the fall transition.

Expert strategies to stay on track

Fitness professionals recommend proactive adjustments:

1. Reschedule workouts earlier by 15-30 minutes gradually over the week before the change.
2. Invest in indoor alternatives—home equipment, streaming classes, or gym memberships with extended hours.
3. Use light therapyAccording to the Mayo Clinic, light boxes of 10,000 lux for 20-30 minutes every morning can reset circadian rhythms.
4. Make use of technology: Wearables that track sleep deprivation can help you go to bed earlier to protect exercise energy.

The Bigger Debate: Should Daylight Saving Time End?

The disruption of the exercises adds fuel to the ongoing debate over the abolition of daylight saving time. The Sunshine Protection Act, which would make daylight saving time permanent, passed the Senate in 2022 but stalled in the House of Representatives. Proponents argue that daylight would maintain evening activity hours year-round, which could increase physical activity by 5-7% annually, according to a 2024 University of Washington study.

As the clock resets this weekend, fitness enthusiasts face a choice: adapt strategically or risk derailing months of progress. “The time change is temporary,” says Zee, “but the effects on exercise habits can last for weeks if you’re not prepared for it.”