Staying active is widely acknowledged as a cornerstone of healthy aging, but new research is shedding light on how the timing and regularity of exercise could give an extra boost to heart and lung fitness—vital for extending quality of life among Thailand’s growing population of older adults. A study recently published in Medicine & Science in Sports and Exercise reveals that not only does the amount of physical activity matter, but exercising earlier in the day and sticking to a routine schedule may provide significant cardiovascular and pulmonary health benefits as people age (Medical News Today).
This research arrives at a crucial time for Thai society. Thailand, now classified as an “aged society,” faces mounting healthcare challenges as more citizens live well past 60. According to the National Statistical Office, over 20% of Thais are expected to be age 60 or above by 2025, making effective strategies for promoting healthy aging an urgent priority (NSO Thailand). Yet, while many seniors make an effort to get moving, the timing and consistency of their activity has received little attention in public health recommendations—until now.
Researchers recruited about 800 older adults, averaging 76 years old, for the study. Participants wore wrist accelerometers to track daily activity and underwent cardiopulmonary tests to gauge heart and lung health. Results showed a clear trend: those who reached peak activity levels earlier in the day and maintained consistent routines enjoyed better cardiorespiratory fitness and walking efficiency. As Professor and department chair at a major U.S. medical college 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.” This link remained robust even after accounting for total activity, suggesting that when you move is almost as crucial as how much you move.
Another intriguing finding involved “walking efficiency,” or how well the body uses energy while walking. Those with earlier and steadier exercise patterns could walk farther with less effort, a marker of functional independence and overall well-being as people age. In Thai urban environments like Bangkok, where opportunities for morning walks abound in public parks or communal spaces, this insight may reinforce long-standing local practices such as tai chi, morning aerobics, or early temple visits—activities ingrained in the nation’s daily life.
Scientific understanding about circadian rhythms—the internal 24-hour cycles regulating sleep, hormones, and physical function—underpins these results. The study supports previous research showing that disrupted circadian rhythms, such as those caused by shift work or irregular habits, can increase chronic disease risks including heart disease, diabetes, obesity, and even certain cancers (NIH - Circadian Rhythms). In Thailand, where bustling city life and economic pressures sometimes lead to irregular schedules or insufficient sleep, promoting regular routines may help mitigate these health threats.
Expert opinions reinforce the study’s potential impact. The senior author of the paper emphasized to Medical News Today that “maintaining a daily programme of activity that includes attention to the timing and consistency…is important for maintaining health as we age.” An interventional cardiologist and directorial figure at a leading U.S. heart center observed, “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 to optimize physiological benefits.”
Particularly for Thai society, with its Buddhist traditions emphasizing balanced daily routines and early rising for morning alms or prayers, these scientific findings dovetail with cultural wisdom. Historically, many Thais have started the day with gentle movement, whether through participation in communal exercise or active market visits. Yet, as the country modernizes and urban schedules become more variable, routines can become more haphazard.
The research offers several actionable takeaways for Thais across age groups:
- Aim to be physically active earlier in the day if possible. This may align with cooler temperatures in tropical climates, reducing risks of heat-related illness.
- Keep exercise routines as consistent as possible—engaging in activities at roughly the same time daily may reinforce the body’s natural rhythms.
- Encourage family members and community groups to support morning or early-day exercise sessions, whether in local parks, temples, or schools.
- Municipalities could increase support for accessible, safe, and shaded spaces for early morning exercise, particularly for seniors.
Of course, the study’s authors caution that more research is needed to conclusively determine whether intentionally changing activity timing alone leads to better health. Cultural preferences, work schedules, and environmental conditions like Bangkok’s notorious air pollution also play crucial roles in shaping local exercise habits (Bangkok Post – Air Pollution). However, adopting earlier and more consistent movement routines offers a low-cost, culturally compatible intervention likely to enhance the effectiveness of national healthy-aging campaigns.
As Thailand’s Ministry of Public Health and the Department of Older Persons look to promote longevity alongside a better “healthspan,” community leaders and healthcare providers may wish to revise exercise recommendations. Promoting a culture of “early and often” movement may not only lower the future burden of chronic diseases but also sustain independent living and social engagement for millions of Thai seniors.
In conclusion, the latest research underscores that the “when” and “how regularly” of exercise are just as important as the “how much.” For Thais striving to add more life to their years, setting the alarm clock for some early movement—alone or with company—could be one of the wisest habits for a vibrant, longer life.
For those wishing to embrace this evidence-based approach, begin tomorrow with a morning stroll, light stretching, or a gentle workout. And if possible, make it a daily ritual—your heart and lungs (and community) will thank you.