Aging: Exercise timing, consistency can affect heart and lung fitness
Written by Corrie Pelc on May 27, 2025 — Fact checked by Amanda Ward
Exercise timing and consistency can influence heart and lung fitness as we age. Image credit: Alina Rudya/. Researchers have come to have a better understanding of how the body's circadian rhythm impacts their overall health.
Past studies show that disrupting the natural sleep/wake cycle can increase a person's risk for several health conditions.
The circadian rhythm also defines the times a person performs activities during the day, such as when they exercise.
A new study says that people who work out at the same time every day may improve their cardiovascular and lung health as they age.
Over the past few years, researchers have come to have a better understanding of how the body's circadian rhythm impacts overall health.
In addition to regulating when you are awake or sleeping, the circadian rhythm also defines the times you perform activities during the day such as when you go to work, when you eat different meals, and when you exercise.
Now, a new study published in the journal Medicine & Science in Sports and Exercise reports that people who work out at the same time every day may improve their cardiovascular and lung health as they age.
For this study, researchers recruited about 800 older adults with an average age of 76 years. Study participants were asked to wear wrist-worn accelerometers for seven days to measure their daily activity, and also underwent cardiopulmonary exercise testing to assess their heart and lung health.
'Cardiorespiratory fitness is a measure of how well your heart, lungs, and muscles work together in response to exercise,' Karyn Esser, PhD, professor and chair of the Department of Physiology and Aging in the College of Medicine at the University of Florida, senior author of this study, told Medical News Today .
'Higher values are strongly associated with longer lifespan and lower mortality risks,' Esser explained.
The study also evaluated the walking efficiency of participants, which is considered another indicator of healthy aging.
'Walking efficiency provides an assessment of how efficiently the body uses energy to walk forward,' Esser noted. 'The more efficient you are, the farther you can walk. It's another measure of fitness.'
At the study's conclusion, Esser and her team found that participants who had the most activity during the active part of their day relative to their daily resting time, and whose maximum daily activity happened earlier in the day, were correlated to better cardiorespiratory fitness and walking efficiency.
'We found that earlier peak activity was associated with better outcomes even when you [take] into account the amount of activity,' the researcher detailed. '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, this is maybe not such a surprise.'
Additionally, scientists observed that better health outcomes were correlated to having a greater consistency in daily activity patterns, with the highest activity time happening at the same time every day.
'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 said.
To sum up, Esser said that this study finds that maintaining a daily programme of activity that includes attention to the timing and consistency of activity is important for maintaining health as we age.
'While we are living longer, in general, we are not living healthier,' she explained. 'So it is important to find ways to help people maintain or improve their health while aging, [to] improve quality of life and diminish the impact of age-related chronic diseases.'
'We suggest that the earlier time of activity and repeatability of the activity provide benefits in addition to just the activity alone,' Esser continued. 'Lastly, we propose that the timing and reproducibility of the activity are working with our intrinsic circadian clock system to maintain health.'
'We are continuing to expand our clinical study of circadian, or time of day activity behavior, with other outcomes including sleep, pain, cognition, and mental health,' she added. 'In addition, my lab has ongoing preclinical studies to determine more mechanistically how the timing of activity impacts health with aging.'
MNT had the opportunity to speak with 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, about this study.
'This study found an association between the timing of daily physical activity and measures of cardiopulmonary fitness,' Chen commented. 'This suggests that we may eventually be able to better tailor our exercise recommendations in order to optimize the physiological benefits.'
'Getting regular exercise is an essential part of staying healthy as you get older. As our population ages, strategies to improve physical fitness may help us reduce the burden of disease in our society. More research will be needed to determine whether intentionally changing and optimizing the rhythm of daily physical activity will lead to better health outcomes.'
– Cheng-Han Chen, MD
Heart Disease
Seniors / Aging
Sports Medicine / Fitness
Hashtags
Try Our AI Features
Explore what Daily8 AI can do for you:
Comments
No comments yet...
Related Articles
Reuters
an hour ago
- Reuters
Jackie Robinson mural in Miami defaced with hate speech
June 6 - Miami murals honoring baseball trailblazers Jackie Robinson and Minnie Minoso were defaced with swastikas and racist slurs this week. The vandalism in the city's Overtown neighborhood was reported Monday to police, who told The Athletic on Friday that they are investigating the incident as a hate crime. The defacements of the murals in Dorsey Park included swastikas painted over the players' faces and a racial slur scrawled on Robinson's image. "This was an act of hate, but it will not define us," Kyle Holbrook, the artist who painted the mural in 2011 as part of the MLK Mural Project, told the Miami Herald. "This mural was born from a community's pride, history, and power. We will restore it -- stronger, bolder, and with even more purpose. Black history is American history. And no spray paint can erase that truth." Robinson broke the color barrier in Major League Baseball when he took the field for the Brooklyn Dodgers in 1947. The Hall of Famer's uniform No. 42 is retired throughout the big leagues. Minoso, who was born in Cuba, also broke ground as the first Black Latino player when he played for Cleveland in 1949. He was inducted into Cooperstown in 2022. U.S. Rep. Sheila Cherfilus-McCormick (D-Fla.) called the vandalism a "vile act of hatred" in a statement Wednesday. "We must treat this for what it is: a hate crime meant to instill fear and division," she said. "But we will not be intimidated. We will respond with unity, resilience, and an unwavering commitment to truth, justice, and the preservation of our history." In 2024, a statue of Robinson was stolen from a park in Wichita, Kan., and later found burned and dismantled. --Field Level Media
Reuters
an hour ago
- Reuters
F Alex Carpenter signs with expansion Seattle
June 6 - PWHL Seattle signed forward Alex Carpenter to a one-year contract on Friday. Financial terms were not disclosed by the team for Carpenter, a silver medalist with the United States Olympic team in both 2014 and 2022. Carpenter, 31, recorded 43 points (19 goals, 24 assists) -- including 18 (five goals, 13 assists) on the power play -- in 50 games while playing the last two seasons with the New York Sirens. "Alex is a true competitor who brings intensity every time she steps on the ice," Seattle general manager Meghan Turner said. "She's an elite two-way player who has proven to be one of the best in the world for years, and she has the ability to take over a game at both ends of the ice. She's hungry to win and brings the kind of drive that sets the tone for a team. We're excited to have her join us as we build the foundation of our team." Carpenter is the fourth player to sign with PWHL Seattle ahead of its inaugural season, joining forwards Hilary Knight and Danielle Serdachny and defender Cayla Barnes. "I am very excited for the opportunity to be a part of PWHL Seattle in its inaugural season," Carpenter said. "Joining Seattle, a city known for its passionate sports fans, is something I'm truly looking forward to. I'm eager to build something special and bring a championship to Seattle." The Seattle franchise will play at Climate Pledge Arena, the home of the NHL's Kraken. --Field Level Media
Medical News Today
an hour ago
- Medical News Today
Food and nutrition for older adults
Medically reviewed by Shilpa Amin, M.D., CAQ, FAAFP, Family Medicine , Women's Health , Geriatrics , Integrative Medicine , Clinical Research , Jurisprudence , — Written by Mandy French on June 6, 2025 Nutrition needs Foods to eat Meal planning Sample menus Summary Food and nutritional needs can change as a person ages. Certain foods and vitamins are even more important for older adults. As a person ages, their nutritional needs and caloric intake requirements change. To meet these new needs, it is important for them to maintain a nutritious and balanced diet and reduce their portion sizes if their activity level has lowered. Eating a balanced diet and staying physically active can help support overall health as a person ages. As people age, their bodies change, and so do their nutritional needs. For example, the body naturally loses muscle mass and strength with age. This begins around their 40s and declines more rapidly in their 60s. Losing muscle can contribute to the slower rate at which the body uses calories. Bones also begin to thin as an individual ages. This, along with muscle loss, can contribute to a less active lifestyle. A person may also become less mobile and more sedentary. Certain medical conditions and medications can also make it more difficult for the body to absorb certain nutrients, such as vitamin B12. Older adults may need to consume more protein to help reduce the loss of lean muscle mass. It is also common for older adults to not drink enough fluids to stay hydrated. One cause of this is the gradual decline of the thirst sensation as they age. Therefore, older adults need to drink enough fluids to stay hydrated. Older adults typically need fewer calories than they did when they were younger. This is partly due to the loss of muscle mass, and a slower metabolism also contributes to this need. The following table shows the recommended caloric intake for people assigned male or female at birth who are ages 61 years old and older. This compares to the higher needs of adults assigned male or female at birth who are between the ages of 19 and 60 years old: Males: 2,200 to 3,000, depending on activity level 2,200 to 3,000, depending on activity level Females: 1,600 to 2,400, depending on activity level » Learn more: Foods that support aging Eating enough protein is important to help slow or prevent the natural loss of muscle that occurs with age. The Department of Agriculture (USDA) calculator can provide an exact recommendation for the amount of protein and other nutrients individuals need to consu me daily. While it can be helpful to find a personalized recommendation for protein intake, the following table shows a general daily recommendation for adults assigned male or female at birth who are 60 years old and older. » Learn more: High protein foods Eating enough fruits and vegetables is important to help prevent certain conditions and illnesses. Fruits and vegetables are also important sources of vital nutrients, such as: potassium fiber vitamin C folate vitamin A The following table shows the general daily fruit and vegetable intake recommendations for people assigned male or female at birth who are 60 years old and older. » Learn more: Fruits vs. vegetables It is important for older adults to drink plenty of water to stay hydrated, help with digestion, and assist with the absorption of nutrients. They can also choose unsweetened beverages, such as 100% fruit or vegetable juice, low fat or fat-free milk, and fortified soy beverages. Dietary guidelines recommend that older adults limit their alcohol intake. These individuals may experience the effects of alcohol more easily than they did when they were younger, which can increase their risk of falls and other injuries. » Learn more: Symptoms of dehydration One reason some people may not get the amount of nutrition they need is that it is difficult to decide what to eat. Meal planning helps take the guesswork out of eating and ensures that people eat a variety of nutritious foods throughout the day. When considering meals to plan, an individual may want to keep the following in mind: Preparation time: Some meals can be made in just a few minutes. However, if a person enjoys cooking, they may want to try meals and recipes that are a bit more challenging. When planning a meal, consider the preparation time and anything else going on at the time. Some meals can be made in just a few minutes. However, if a person enjoys cooking, they may want to try meals and recipes that are a bit more challenging. When planning a meal, consider the preparation time and anything else going on at the time. Calories: Consuming the right amount of calories can help overall health and help a person maintain a moderate weight. Consider the amount of calories in the foods to be sure to get the right amount of nutrients. Always speak with a healthcare professional about any weight and fitness goals before making big changes. » Learn more: A guide to eating a balanced diet » Learn more: Healthy aging and why it is important As people age, their nutrition needs change, so it is important to ensure they eat a healthy and balanced diet. This can help reduce the risk of certain conditions, such as diabetes and heart disease. It can also help prevent the natural muscle loss that occurs with age. It is important to eat a variety of foods from each food group and remember that caloric intake requirements generally reduce with age. A person can speak with a healthcare professional about ways to get the nutrition they need. Health Insurance / Medical Insurance Medicare / Medicaid / SCHIP
