Ralph Waldo Emerson once said, "A foolish consistency is the hobgoblin of little minds."

But it turns out that when it comes to protecting your heart, lungs, and mind, consistency and the timing of your daily exercise routine is a good way to achieve a healthy body and brain.

Research published in the journal Medicine & Science in Sports and Exercise looked at data from the Study of Muscle, Mobility, and Aging and found that for older people, being most active early in the day and having greater consistency of daily activity patterns were associated with better heart and respiratory health and a greater ability to walk faster and farther.

That physical activity can include walking, gardening, or cleaning — not just formal exercise.

The research also indicated that when your daily activity early in the day is in great contrast to more passive behavior later in the day, you gain the most health benefits.

So rise, shine, and sweat.

I'm a fan of HIIT (high-impact interval training), jumping in place, and stair climbing, as well as strength training with stretchy bands or dumbbells at least twice a week.

And don't forget to fuel up with plant-based and healthful animal proteins (beans, whole grains, salmon, ocean trout, sardines, and skinless chicken), and stay well-hydrated with water (not sugary beverages).

For help getting started on a regular early-in-the-day activity routine, check out the information in my books "YOU: On a Walk" and "Age-Proof."