A recent study highlights when and how often older adults should be active to boost VO2 max, the key marker of cardiorespiratory fitness. Researchers found that exercising earlier in the day and keeping a regular routine were the strongest predictors of higher VO2 max as people age. The work, published in a leading sports science journal, draws on data from a large aging study and offers practical guidance for healthy aging in Thailand.
VO2 max measures the body’s maximal oxygen use during intense effort. It’s a strong predictor of healthspan and longevity, with higher values linked to lower disease risk and longer, healthier lives. For Thai readers seeking vitality in later years, understanding how to optimize this measure is increasingly important.
The study tracked 799 adults aged 70 and up, analyzing daily activity and rest patterns. It found that the timing of activity, along with a consistent schedule, best predicted higher VO2 max. Participants who started activity earlier and maintained steady times throughout the week showed notably better cardiorespiratory fitness and walking efficiency.
The lead researcher, a professor in physiology and aging, explained that both the timing and amount of activity contribute to healthy aging. Early-day movement was associated with higher cardiopulmonary fitness and improved walking efficiency, suggesting that aging wellness is influenced not just by how much one moves, but when and how regularly.
Thai society, with its long-standing routines and community morning activities, stands to benefit from these findings. Morning walks in parks, temple grounds, or community centers align with traditional daily life and social connection. Many older Thais already engage in group stretching, light aerobics, or gardening in the cooler morning hours, activities now supported by evidence linking them to better heart and lung function with age.
The research also noted that not all movement is equal: higher-intensity activity in the morning yielded the best results. Movement was defined broadly to include brisk chores like cleaning, gardening, or purposeful walking, not only formal exercise. This makes the recommendations practical for rural areas and households without access to gyms.
Beyond timing and consistency, the study touched on other boosters of VO2 max. High-intensity interval training (HIIT), involving short bursts at high effort, consistently improves VO2 max in diverse age groups. Alternating interval work with longer, moderate sessions also benefits heart efficiency and oxygen delivery during activity.
A cycling and running coach cited in coverage emphasizes practical pacing: longer runs that are still comfortable trigger beneficial metabolic adaptations. A mix of interval days and endurance days helps the body become more efficient at using oxygen.
Consistency emerges as a central theme. Endurance experts stress that steady participation—along with sleep quality and balanced training—drives VO2 max gains more than sporadic effort alone.
Sleep also matters. Studies show good sleep duration and quality correlate with higher VO2 max, supporting heart function and oxygen uptake during movement.
For Thailand, where more than 18% of the population is aged 60 or older and aging trends are accelerating, maintaining cardiorespiratory fitness is a public health priority. Embracing morning activity fits well with local customs—joining dawn group activities, visiting markets, or exercising in community spaces. The practice reinforces not only health but intergenerational bonds as seniors model active living for younger family members.
Thailand’s morning-routine culture—such as early alms rounds by monks and park-based group exercises—presents a natural platform to implement these evidence-based habits. The latest findings reinforce the value of these traditions for physical health and social well-being.
Looking ahead, researchers plan to explore whether similar patterns apply to younger populations and how to sustain high VO2 max across the life course. With rising physical inactivity worldwide, promoting early and rhythmic movement could be one of the most practical, affordable public health strategies available.
Actionable recommendations for Thai readers:
- Start moderate-intensity activity soon after waking, such as brisk walking, gardening, or group aerobics.
- Maintain a consistent daily schedule for activity and rest, including weekends.
- Include occasional higher-intensity bursts as health and fitness allow.
- Prioritize sleep hygiene for better heart and lung health.
- Leverage Thailand’s tradition of community morning activity by joining local groups or forming new routines.
- Consult healthcare professionals before starting new exercise programs, especially for those with health concerns or mobility limitations.
By integrating scientific insights with familiar cultural practices, Thailand can promote healthy aging and strong physical capacity across generations.
Sources (for context and context-only reference):
- Research on factors influencing VO2 max and aging
- HIIT meta-analyses in broad age ranges
- Sleep quality and VO2 max studies
- Public health data on Thailand’s aging population