Consistency in daily activity rhythms can enhance cardiorespiratory fitness and walking efficiency up to 20% in older adults. Digest
A consistent daily schedule may do more than support sleep—it could also help maintain physical fitness as we age. Robust evidence suggests that disruptions in circadian rhythms, such as those caused by shift work or jet lag, are linked to poorer health outcomes. A recent study found that older adults with more regular daily activity patterns had better cardiorespiratory fitness and walked more efficiently than those with inconsistent routines.
Researchers analyzed data from nearly 800 older adults (average age 76) who wore wrist devices that continuously monitored their movement. They measured how active each person was during the day compared to nighttime rest, identified the time of day when each person was most active, and determined the consistency of these patterns from day to day. The researchers then examined how activity rhythms were related to peak oxygen uptake (a measure of cardiorespiratory fitness) and the energy required to walk at different speeds, while accounting for factors such as age, sex, race, height, and chronic health conditions.
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Older adults who showed the greatest difference between daytime activity and nighttime rest had up to 20% better cardiorespiratory fitness and increased walking efficiency. Earlier times of peak activity were also associated with improved outcomes. Additionally, those who reached their peak activity at the same time each day tended to perform more effectively. These patterns encompassed all types of daily movement—including walking, cleaning, gardening, and shopping—not just formal exercise.
These findings suggest that consistent, rhythmic activity patterns play a crucial role in maintaining physical function and health as we age. Learn more about developing an early circadian pattern in this clip featuring Dr. Satchin Panda.