A new study shows that older adults who work out earlier in the day and keep a consistent routine have better heart and lung health as they age. The findings, published in Medicine & Science in Sports and Exercise, suggest that syncing exercise with the body’s natural rhythms can support healthier aging. This is especially relevant for Thailand, which is experiencing rapid population aging and growing public health needs.
The research highlights that when and how regularly people exercise matters as much as the total amount or intensity. The body’s circadian rhythm, a roughly 24-hour cycle governing sleep, hormones, and metabolism, influences cardiovascular and respiratory fitness. In Thailand, where more seniors live independently or with working children, this insight could inform community health programs and daily routines. Thailand’s national health campaigns, including initiatives designed to promote home-based activity and short daily activity goals, provide a practical framework for applying these results.
In the study, about 800 adults with an average age of 76 wore wrist accelerometers for a week to track activity and underwent tests of cardiorespiratory fitness. A lead author from a major U.S. university noted that higher fitness scores are linked with longer lifespans and lower mortality risk. Crucially, the study examined when people’s daily activity peaks occurred and how consistent their routines were. Those with earlier peak activity and stable timing showed better heart and lung efficiency and walking performance, beyond the impact of total activity alone.
For Thai readers, these findings align with admired local habits. Bangkok’s early-morning outdoor routines, public park group activities, and traditional morning Tai Chi or brisk walks are culturally resonant ways to structure the day. Yet urban work demands and traffic can disrupt schedules. Rural communities, with dawn-start daily routines, may already experience benefits consistent with the circadian approach. National health messaging in Thailand emphasizes simple, accessible actions, such as 30 minutes of daily activity and active living at home, which can be optimized by timing strategies.
Experts suggest a future where exercise guidance is personalized, considering not only fitness level and medical history but also daily schedules and natural rhythms. This approach could enhance both physical and mental well-being as people age. In Thailand, researchers plan to study how exercise timing influences sleep, pain, cognition, and mood in older adults, with potential applications for national recommendations and digital health tools that prompt activity at optimal times.
Practically, Thai adults should aim to move earlier in the day when possible and maintain a consistent routine. A morning stroll along riverfronts, an outdoor group class in a local park, or a pre-breakfast garden session can be effective. Even when schedules are tight, increasing daily movement and keeping regular timing may offer extra health benefits.
Overall, the study reinforces the idea that aging healthfully isn’t just about moving more—it’s about moving smarter. Thai policymakers, eldercare centers, schools, and individuals can incorporate these insights into programs and daily life, balancing traditional practices with modern science.
For further reading
- Research by a leading medical institution on exercise timing and heart health
- General information on circadian rhythms and health from reputable health organizations
- Thailand’s national health campaigns promoting home-based and short daily activities