A landmark study published in Medicine & Science in Sports and Exercise suggests that the timing and consistency of daily physical activity can significantly influence heart and lung health as people age. The research, which focused on older adults, provides compelling evidence that working out earlier in the day – and sticking to a regular exercise schedule – may provide substantial benefits for cardiorespiratory fitness and walking efficiency, two critical markers of healthy aging (Medical News Today).
As the Thai population ages rapidly – projections show one in five Thais will be over 60 by 2040 – the question of how to maintain health and independence in later life grows increasingly urgent. Traditionally, public health campaigns in Thailand have focused on getting people of all ages to be more physically active, yet this latest international research suggests that not just how much, but when and how consistently seniors move may matter just as much.
The new study involved around 800 adults with an average age of 76. Participants wore wrist accelerometers for a week to objectively measure their daily patterns of activity. They also undertook cardiopulmonary exercise testing to evaluate how efficiently their heart and lungs responded to exertion – a standard indicator of longevity and overall health. Study senior author, professor and chair of the Department of Physiology and Aging at the University of Florida College of Medicine, explained: “Cardiorespiratory fitness is a measure of how well your heart, lungs, and muscles work together in response to exercise. Higher values are strongly associated with longer lifespan and lower mortality risks.” She highlighted the importance of walking efficiency, another aspect tested in the study: “The more efficient you are, the farther you can walk. It’s another measure of fitness.”
Crucially, researchers found that those who did most of their physical activity earlier in the day – rather than later – displayed better cardiorespiratory fitness and more efficient walking, even after accounting for total activity levels. Moreover, participants who stuck to the same active period every day reaped additional benefits, pointing to the role of consistency alongside timing. “We found that earlier peak activity was associated with better outcomes even when you take into account the amount of activity,” said the lead researcher. “This suggests that getting moving earlier in the day could provide a health benefit. In addition… being consistent with your activity pattern is an additional parameter of your activity that likely contributes to healthy outcomes.”
This new evidence aligns with growing research on the body’s circadian rhythm – the natural 24-hour clock that regulates sleep, metabolism, and hormonal balance. Disruptions to circadian patterns, such as those caused by irregular sleep or shift work, have been linked to increased risks of cardiovascular disease, diabetes, depression, and even cancers (NIH). The current study suggests that the timing of exercise may work with the circadian system to optimize long-term health outcomes.
Commenting on the findings, the medical director of the Structural Heart Program at MemorialCare Saddleback Medical Center noted, “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.” However, he cautioned that more research is needed to see if intentionally shifting activity patterns – for example, urging older adults to exercise earlier and more consistently – will directly translate to improved health in the long term.
For Thailand, where Buddhist philosophy often emphasizes routine, discipline, and mindfulness in daily life, these findings carry a natural resonance. Monastic communities and traditional village life have long structured activity around predictable morning and evening cycles. In modern society, however, as work schedules become more varied and urban dwellers stay up later, circadian rhythms can be disrupted. Public exercise parks, early morning aerobics sessions in Thai cities, and school-based fitness programmes may already be inadvertently providing the kind of structured, consistent movement that this research recommends.
From an institutional perspective, Thai health promotion agencies can leverage these findings by designing community fitness programs that encourage participation at consistent times, ideally in the morning. Retirement communities, schools, and public health campaigns could nudge seniors and other at-risk groups to get active soon after waking, instead of leaving exercise until later in the day. Indeed, the Bangkok Metropolitan Administration has previously championed early morning “fit and firm” campaigns at public parks, and this new evidence supports similar timing-based approaches (Bangkok Post).
Historically, Thailand has experienced deep-rooted transitions in physical activity patterns over time. Rural lifestyles once dictated a sunrise-to-sunset routine of farming and walking, but as the country urbanizes, sedentary habits and screen time have become prevalent. Data from the Thai National Health Examination Survey reveals that only about two-thirds of older Thais report meeting recommended physical activity guidelines, and inactivity is a major risk factor for chronic diseases accounting for significant healthcare burdens (Thai Health Promotion Foundation).
Looking to the future, the latest research suggests that simply prescribing more exercise may not be enough – the focus must shift to structured, rhythmic activity adopted early and routinely in one’s day. Further studies are now underway, with the University of Florida research team continuing to investigate how the timing of activity affects outcomes related to sleep, cognition, pain, and mental health in older adults. If these results are replicated, schools and workplaces in Thailand could eventually tailor their timetables to better align with the circadian health of both young and old, potentially lowering the risk of chronic disease across the population.
For everyday Thai readers, the most practical takeaway is straightforward: try to make exercise, even brisk walking or light calisthenics, a morning habit and stick to the same schedule each day. Set a regular time, encourage friends or family to join, and make movement a predictable part of morning life. Whether in the city’s Lumpini Park, on a rural rice field path, or at a neighborhood gym, moving earlier and more consistently could help ensure a longer, healthier journey into older age.
To explore further reading, see the full summary and expert commentary from Medical News Today, background research on circadian health from the National Institutes of Health, and Thai health promotion initiatives from the Thai Health Promotion Foundation.