Exercising in the morning, a new study shows, can provide considerable cardiovascular and pulmonary benefits, especially for elderly persons.
Rising early to work out may be more than just an exercise in discipline—it may be a prescription for healthier hearts and lungs. Older adults who exercise in the morning, rather than the afternoon, have stronger cardiovascular and pulmonary function, according to a new study. The study is published in Medicine & Science in Sports & Exercise.
The results are from a trial that followed close to 800 participants, all approximately 76 years old, in the Study of Muscle, Mobility, and Aging. The participants had wrist-worn activity trackers for one week and then had cardiopulmonary exercise testing to assess how well their hearts and lungs functioned when they were physically active. The results revealed a clear trend: the more they moved during the first part of the day, the better their cardiorespiratory fitness.
Learning the Circadian Rhythm Role
One of the hypotheses for these findings is based on the circadian rhythm—the internal clock of the body that regulates sleep, metabolism, and energy levels during the day. It is proposed by specialists that exercise in the morning may strengthen this rhythm, possibly enhancing not only heart and lung functioning but also overall physical condition.
Karyn Esser, PhD, a professor of physiology and aging, points out that exercising in the mornings can be in synchronization with the body’s natural biological cycles, which would improve muscle function and energy metabolism. Physical activity, she said, could be a “zeitgeber,” or time cue, which would reset the circadian clock.
Although this idea holds good prospects, scientists point out that there are still studies to be conducted to enable scientists to completely grasp the timing of exercise’s impact on various health conditions.
What Experts Are Saying
Cheng-Han Chen, MD, an interventional cardiologist, highlighted the possible consequences of the findings. He illustrated that early and regular exercise may serve to maintain older people’s cardiorespiratory fitness during the course of their aging. According to Dr. Chen, “getting earlier, consistent, and more physical activity during the day may help you maintain physical fitness as you get older.
Nevertheless, he pointed out that the general conclusion is not so much to flip everything in the morning, but to be consistent with whatever physical activity schedule. “The timing of the exercise is less important than having a pattern,” he elaborated.
Matthew Sedgley, MD, also repeated that consistency is paramount over timing. He did admit that for individuals with flexible schedules, exercising in the morning may provide an added benefit based on this new evidence.
Afternoon and Evening Workouts Remain Useful
While this research favors morning exercise, there have been other findings that suggest advantages connected with both afternoon and evening exercise as well. These are enhanced insulin sensitivity, increased muscle strength, improved blood sugar regulation—especially in patients with type 2 diabetes—and even reduced all-cause mortality.
Certain experts think that optimal physical performance could naturally happen later in the day with rises in body temperature, muscle strength, and metabolic rates. This indicates that there isn’t just one correct answer, and individuals should base their own agendas for exercise on their individual preferences, energy levels, and daily schedules.
Bottom Line
This new study contributes to the increasing evidence that when you exercise may be important, particularly in older individuals. Exercise in the morning seems to have special benefits for heart and lung capacity, but the secret to long-term health is consistent and continued physical activity—no matter what time of day.
For those hoping to improve their respiratory and cardiovascular health, adding a morning session may give an added push. But the key message is still plain: the best exercise time is the time that you can commit to regularly.
