The Impact of Timing and Consistency in Exercise Routine on Cardiorespiratory Fitness, Particularly in the Elderly
Research uncovers significant impact of exercise timing on cardiovascular and lung health
Over the past few years, scientists have been shedding light on the crucial role that the body's circadian rhythm plays in overall health. A substantial body of research underscores the fact that disrupting the natural sleep-wake cycle can boost the risk of health issues, such as heart disease, type 2 diabetes, obesity, depression, and certain types of cancers.
In addition to regulating sleep patterns, the circadian rhythm guides daily activities, including when a person exercises. A study published in the journal Medicine & Science in Sports and Exercise has found that people who maintain consistency in their workout routine, performing physical activity at the same time every day, can potentially enhance their cardiovascular and lung health as they age.
The research, conducted by Karyn Esser, Ph.D., recruited around 800 older adults, with an average age of 76, and had them wear wrist-worn accelerometers for seven days to evaluate their daily activity levels. The study also involved cardiopulmonary exercise testing to assess participants' heart and lung health.
"Cardiorespiratory fitness is a measure of how well the heart, lungs, and muscles work together during exercise," Esser explained. "Higher values are associated with a longer lifespan and lower mortality risks."
Esser and her team found that individuals who exhibited the most activity during the active portion of their day, as opposed to their resting time, and whose maximum daily activity occurred earlier in the day, generally displayed better cardiorespiratory fitness and walking efficiency. This suggests that getting moving earlier in the day can provide health benefits, while maintaining a consistent workout routine adds an extra layer of positive effects on overall health.
The study also revealed interesting findings concerning the consistency of daily activity patterns, with the highest activity time occurring at the same time each day. Those who closely adhered to a consistent workout time displayed improved cardiovascular and lung health outcomes, even when considering daily activity levels.
Esser encourages maintaining a daily routine of exercise, paying close attention to both the timing and consistency of workout times. "While we are living longer in general, we are not living healthier. 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."
The research team is further investigating the impact of time-of-day exercise behavior on additional aspects of health, including sleep, pain, cognition, and mental health. Meanwhile, interventional cardiologist and medical director Cheng-Han Chen, M.D., suggests that tailor-made exercise recommendations based on the timing and consistency of daily physical activity may be the future of maintaining cardiovascular health.
- The circadian rhythm, which influences sleep patterns, also guides daily activities, such as fitness and exercise, impacting heart health in seniors.
- Maintaining a consistent workout routine, where physical activity occurs at the same time every day, can enhance cardiovascular and lung health as people age.
- In a study involving older adults, those with the most activity during their active periods and a higher morning activity level had better cardiorespiratory fitness and walking efficiency.
- Consistency in workout times, even when daily activity levels are considered, can lead to improved cardiovascular and lung health outcomes in older adults.
- Esser recommends finding a consistent exercise routine, considering both the timing and consistency of workout times, for better health and wellness during aging.
- Future research may explore the influence of time-of-day exercise behavior on factors like sleep, pain, cognition, and mental health, providing insights for personalized fitness recommendations to maintain cardiovascular health.
