Exercise Timing and Consistency Impact Heart and Lung Fitness: Study Findings
New Study Highlights the Importance of Timing and Consistency in Daily Exercise for Better Health
Researchers have discovered that the way the body's circadian rhythm impacts overall health is becoming increasingly understood. Previous studies have shown that disruptions to the natural sleep-wake cycle can increase the risk of several health conditions, including heart disease, type 2 diabetes, obesity, depression, and certain cancers.[1]
In addition to regulating sleep patterns, the circadian rhythm also determines when a person performs activities during the day, such as exercise.[1] Now, a study published in Medicine & Science in Sports and Exercise indicates that consistent and early daily exercise can improve cardiovascular and lung health as people age.[2]
For this study, researchers recruited around 800 older adults with an average age of 76 years. Participants wore wrist-worn accelerometers for seven days to measure their daily activity, and underwent cardiopulmonary exercise testing to assess their heart and lung health.[2]
"Cardiorespiratory fitness is a measure of how well your heart, lungs, and muscles work together in response to exercise," explained Karyn Esser, PhD, professor and chair of the Department of Physiology and Aging at the University of Florida, who served as the study's senior author. "Higher values are strongly associated with longer lifespan and lower mortality risks."[2]
The study also evaluated participants' walking efficiency, which is another indicator of healthy aging.[2] According to Esser, "Walking efficiency provides an assessment of how efficiently the body uses energy to walk forward. The more efficient you are, the farther you can walk. It's another measure of fitness."
To determine the impact of the timing of daily exercise, researchers analyzed the amount and timing of activity, as well as the consistency of active and resting periods.[2] They found that participants who had more activity during their active part of the day relative to their daily resting time, and whose maximum daily activity occurred earlier in the day, demonstrated better cardiorespiratory fitness and walking efficiency.[2]
Esser elaborated, "We found that earlier peak activity was associated with better outcomes even when you take into account the amount of activity. This suggests that getting moving earlier in the day could provide a health benefit. In addition, we found that the amplitude of the activity, or amount of activity during the day was healthy, but this is maybe not such a surprise."[2]
Interestingly, researchers also observed that better health outcomes were correlated with greater consistency in daily activity patterns, with the highest activity time happening at the same time every day.[2] "This was an interesting finding as, again, we took into account the amount of activity so this is saying that being consistent with your activity pattern is an additional parameter of your activity that likely contributes to healthy outcomes," Esser explained.[2]
Esser concluded that maintaining a daily exercise program that includes attention to the timing and consistency of activity is important for maintaining health as people age. "While we are living longer, in general, we are not living healthier. So it is important to find ways to help people maintain or improve their health while aging, improve quality of life and diminish the impact of age-related chronic diseases."[2]
Looking ahead, the study team is continuing to investigate the effects of time-of-day activity behavior on sleep, pain, cognition, and mental health, as well as conducting preclinical studies to determine the mechanistic connections between the timing of activity and various health outcomes.[4][5]
Cheng-Han Chen, MD, a board-certified interventional cardiologist and medical director of the Structural Heart Program at MemorialCare Saddleback Medical Center in Laguna Hills, CA, commented on the study. "This study found an association between the timing of daily physical activity and measures of cardiopulmonary fitness. This suggests that we may eventually be able to better tailor our exercise recommendations in order to optimize the physiological benefits."[3]
Together, these findings offer promising insights for promoting healthy aging and reducing the burden of age-related diseases through tailored exercise recommendations that take into account the timing and consistency of activity.
- Engaging in consistent and early daily exercise can improve cardiovascular and lung health as people age, according to a study published in Medicine & Science in Sports and Exercise.
- Older adults with higher cardiorespiratory fitness, a measure of how well the heart, lungs, and muscles work together in response to exercise, are strongly associated with longer lifespan and lower mortality risks.
- The study, which recruited around 800 seniors with an average age of 76 years, also found that walking efficiency, an indicator of healthy aging, was better among participants who demonstrated better cardiorespiratory fitness.
- Researchers determined that timing mattered in daily exercise, with those who had more activity during their active part of the day and whose maximum daily activity occurred earlier demonstrating better cardiorespiratory fitness and walking efficiency.
- The team also observed that greater consistency in daily activity patterns, with the highest activity time happening at the same time every day, was correlated with better health outcomes.
- Maintaining a daily exercise program that takes into account the timing and consistency of activity is important for maintaining health as people age, according to the study's senior author, Karyn Esser, as it can help reduce the impact of age-related chronic diseases and promote healthy aging.
