Benefits of Morning Exercise for Older Adults

Exercising in the morning may have unique advantages for heart and lung health in older adults, according to recent findings published in Medicine & Science in Sports & Exercise.

Researchers also highlighted the importance of maintaining a consistent physical activity routine for overall health benefits.

Read Also: Walking Across America at 80

Key Study Findings

To understand how workout timing impacts health and fitness, researchers analyzed the data of 799 adults, averaging 76 years old, who participated in the Study of Muscle, Mobility, and Aging.

These participants wore wrist devices tracking their activity for seven days and underwent cardiopulmonary exercise testing to assess heart and lung health. Here's what the study found:

• Better Heart and Lung Health: Individuals active during the morning showed improved cardiorespiratory fitness and walking efficiency.
  
  
• Consistency Matters: Exercising at the same time daily was linked to better health outcomes.
  
  
• Rhythmic Patterns Are Key: Maintaining consistent activity and rest patterns led to greater cardiorespiratory fitness and energy efficiency.
  
  

Why Exercise Timing Could Be Important

Scientists believe the connection between exercise timing and health may be tied to our circadian clock, which regulates bodily processes like hormone release and body temperature.

According to Karyn Esser, Ph.D., of the University of Florida, exercising at specific times could influence muscle function, performance, and metabolic health, depending on how it aligns with your internal body clock.

Additionally, everyone's personal chronotype, or natural inclination to be more active in the morning, afternoon, or evening, plays a role.

Timing workouts to align with your chronotype could have measurable health benefits.

Read Also: How to Stay Healthy and Active After 55

Morning Workouts and Cardiovascular Health

While the study didn’t conclusively prove that morning exercise directly boosts heart and lung health, it did establish a clear association.

Past research also supports this notion. A 2023 study found that being most active between 8 a.m. and 11 a.m. was linked to a lower risk of heart disease and stroke, especially in women.

Other Considerations for Timing Workouts

Studies suggest benefits for exercising at various times of day:

• Afternoon and Evening:
  
  Reduced insulin resistance.
  
  Improved endurance performance due to peak energy levels in muscles.
  
  Lengthened mitochondria capacity, boosting physical output.
  
  Lowered mortality rates linked to consistent evening workouts.
  
  
• Specific Populations:
  
  Afternoon activity may benefit those with type 2 diabetes by improving blood glucose response.
  
  

Should You Shift to Morning Workouts?

Current guidelines from the American Heart Association recommend at least 150 minutes of moderate activity or 75 minutes of vigorous exercise per week.

However, even short bouts of exercise, such as 20 minutes a week, have been shown to enhance cardiovascular health.

Ultimately, the most important factor is consistency. Both Cheng-Han Chen, M.D., and Matthew Sedgley, M.D., agree that sticking to a regular exercise schedule is more impactful than focusing on the time of day.

Exercising consistently contributes to better chronic disease prevention, improved fitness, and overall longevity.

If switching to morning workouts works with your lifestyle and preferences, it may provide unique benefits.

However, as long as you maintain a steady and consistent routine, you’ll reap the rewards of regular physical activity.

Source: health

The opinions shared in the GymNation blog articles are solely those of the respective authors and may not represent the perspectives of GymNation or any member of the GymNation team.