A recent study led by Dr. Karyn A. Esser from the University of Florida College of Medicine found that older adults who maintain consistent patterns of activity, particularly exercising around the same time each day, may enhance their cardiovascular and lung health. Analyzing data from 799 participants with an average age of 76 years, the research sheds new light on how the timing of physical activity impacts health outcomes in aging populations.
Participants in the study wore wrist accelerometers for a week to measure their physical activity levels. These devices allowed the researchers to continuously monitor the rest-activity cycles of the individuals, providing detailed insights into their daily movement patterns. In addition to the accelerometer data, the participants underwent tests for cardiorespiratory fitness.
The results revealed that individuals who exercise regularly at the same time each day, especially in the morning, exhibit better cardiorespiratory fitness and higher energy efficiency while walking. The effect was observed among older adults, indicating that the timing of exercise plays a role in promoting physical resilience as people age.
“The timing of exercise can affect the effectiveness of the activity, recovery ability, and even muscle response at the cellular level,” Dr. Esser explained. “As we age, we need strategies that maintain and improve our health, enhancing our quality of life and limiting the impact of chronic diseases associated with aging.”
These findings are closely related to the body’s circadian rhythms, natural physiological patterns that regulate functions such as hormone secretion and body temperature over a 24-hour period. The study explains that each person has a natural time pattern affecting wakefulness and sleep. Adjusting the timing of exercises according to each individual’s pattern may enhance health benefits and increase physical performance efficiency.
From the accelerometer data, researchers derived several measures of rhythmic behavior, including amplitude (a measure of the strength of the activity rhythm), robustness (regularity of the rhythm), and acrophase (time of peak daily activity). By linking these circadian-related metrics with physiological outcomes, the research team examined how patterns of daily movement correlated with cardiorespiratory fitness, measured by VO₂ peak, and walking energetics.
Disruptions to circadian rhythm are linked to increased risks for conditions like heart disease, type 2 diabetes, obesity, depression, and certain cancers. “These results support the concept that reinforcing daily rhythmic activity can positively impact physiological health,” the authors noted. The study advocates for longitudinal research to assess whether disruptions in daily activity patterns might serve as early indicators of declining health in older adults.
“Research shows that exercising early and regularly during the day can help maintain fitness as you age,” stated Dr. Cheng-Han Chen, a cardiologist in California. Physical activity in the morning, especially from 8 a.m. to 11 a.m., has been shown to help reduce the risk of heart disease and stroke, particularly in women.
The American Heart Association recommends 150 minutes of moderate-intensity exercise or 75 minutes of high-intensity exercise each week. While the type of exercise and its continuity are emphasized as essential, the new research suggests that the timing of exercise adds an additional layer to optimizing health outcomes.
“Every person has a biological tendency that makes them more alert and able to exercise better at a certain time of day, whether it be morning, afternoon, or evening,” the study explains. Adjusting exercise routines to align with these natural inclinations may help individuals move more effectively and reinforce their biological rhythms.
Maintaining a regular activity schedule that aligns with natural circadian rhythms may play a role in promoting physical resilience as people age. By reinforcing the body’s internal clock through consistent exercise timing, older adults may enhance their cardiovascular and respiratory health, support muscle function, and improve metabolic processes.
While the study focused on observational data, it indicates the need for further research to explore whether interventions aimed at improving circadian rhythmicity could help prevent age-related decline or disease onset. The researchers advocate for longitudinal studies to assess the long-term impact of exercise timing on health outcomes in older populations.
Written with the help of a news-analysis system.