While any time of the day can be suitable for exercise, the benefits of morning exercise are countless. From boosting your mood and energy levels to improving focus and productivity, there are numerous reasons why setting that alarm clock a little earlier may be the best decision you can make for your overall well-being.
Let’s dive into why starting your day with exercise is truly worth it.
Benefits of Morning Exercise
Here is what exercising first thing in the morning can do to you. Let’s look at the Benefits of Morning Exercise.
1. Morning exercise can boost energy levels
Engaging in physical activity, particularly in the morning, jumpstarts your metabolism and increases blood circulation throughout the body.
This promotes a surge of oxygen-rich blood to various muscles and organs, which provides an instant energy boost that sets a vibrant tone for the rest of your day.
Moreover, instead of feeling sluggish or lethargic, exercising also stimulates endorphin production – often referred to as “feel-good” hormones – leaving you feeling revitalized and ready to tackle any challenge that comes your way.
2. Enhances mental clarity and improves focus
Exercising early in the morning helps clear mental fog and enhances cognitive performance throughout the day.
A 2015 study found that inactive adults had twice the risk of developing cognitive decline as active adults.
This is because physical activities stimulate brain function by promoting better blood flow to this vital organ while releasing neurotransmitters responsible for improved focus, concentration, memory retention, and problem-solving abilities.
The enhanced mental clarity achieved through exercise equips you with sharper decision-making skills and a more positive mindset to tackle work or personal challenges head-on.
3. Reduces stress & anxiety
The demands of modern life can sometimes be overwhelming, leading to increased stress and anxiety levels.
However, regular morning exercise can act as a powerful stress-relief mechanism by triggering the release of endorphins – natural mood-lifting chemicals within the body.
This can help calm you down and reduce the stress hormone cortisol, which can combat feelings of anxiety or tension accumulated overnight or from previous days’ stressors.
According to studies, exercise can even help relieve depressive symptoms in clinically depressed individuals.
4. Cultivates positive habits
Committing to regular morning exercise establishes a positive routine that sets the tone for other healthy habits throughout the day.
Engaging in physical activity early on creates a sense of accomplishment and motivation that can extend to other aspects of your life.
Making it a daily discipline can inspire healthier food choices, increase water intake, better time management, and promote an overall proactive approach towards personal and professional goals.
5. It is easy to follow through since there are fewer interruptions
Mornings usually offer a quieter and calmer atmosphere compared to other times of the day. With less hustle and bustle around, you can enjoy your workout in peace without any distractions or noise from family members, roommates, or neighbors.
Besides, mornings are typically free from engagements such as work meetings, social events, or household chores that tend to pile up later in the day. By prioritizing your fitness regimen early on, you ensure fewer chances for unexpected interruptions or schedule conflicts.
6. It can boost your immune system
The immune system defends the body from invaders such as viruses, bacteria, and other disease-causing pathogens.
Engaging in morning exercise stimulates the production and circulation of immune cells like white blood cells. These cells help combat pathogens by identifying and destroying them more efficiently, thereby improving your body’s defense mechanism against infections.
Also, morning workouts promote better blood circulation throughout your body, delivering oxygen and vital nutrients to all organs, including those involved in the immune response. This increased circulation helps flush out toxins and waste products while supplying fresh resources necessary for optimal immune function.
Additionally, physical activity releases endorphins – feel-good hormones that reduce stress levels. This can positively impact your overall well-being, including your immunity, since high-stress levels can weaken the immune system.
By starting your day with exercise, you’ll be able to manage stress better throughout the day, minimizing its negative effects on the immune system.
7. It can help you sleep better at night
Regular morning exercise helps regulate your body’s internal clock, known as the circadian rhythm.
By exposing yourself to natural light and engaging in physical activity during daylight hours, you align your body’s biological functions with its natural need for rest at night.
This synchronization improves overall sleep quality and promotes a more consistent sleep-wake cycle.
Morning workouts have also been shown to boost melatonin levels at night.
Melatonin is a hormone that signals the brain when it’s time to sleep. Various studies have shown that regular exercise stimulates melatonin production, making it easier to fall asleep at night.
By exercising in the morning, you allow ample time for melatonin levels to increase gradually throughout the day, promoting a calmer state of mind come bedtime.
According to a study, exercising seven in the morning was shown to be more effective in enhancing quality sleep than exercising later in the day.
Additionally, participants took less time to fall asleep and experienced fewer nighttime awakenings.
8. Working out in the morning can lower blood pressure
In addition to promoting better sleep, the above study found that exercising in the morning significantly reduced blood pressure levels among participants.
During the study, 20 prehypertensive men exercised on a treadmill at 7 am, 1 p.m., and 7 p.m. Their blood pressure response was monitored with a device throughout each session, after which findings showed that morning aerobic workouts could help lower blood pressure.
9. It may help control glucose levels
Maintaining stable blood glucose levels is crucial for overall health, especially for individuals with diabetes or prediabetes.
While various factors influence glucose control, incorporating morning exercises into your routine can significantly contribute to managing and regulating blood sugar levels.
For one, regular morning exercise enhances insulin sensitivity, making your body more responsive to this crucial hormone. Engaging in exercise before consuming breakfast can help mitigate post-meal glucose spikes by improving insulin sensitivity and increasing whole-body glucose uptake.
Also, engaging in physical activity during the morning stimulates glucose uptake by muscle cells. This increased utilization of glucose reduces circulating blood sugar levels and promotes more efficient energy metabolism within the body.
Additionally, morning exercise plays a vital role in weight management efforts and is essential for controlling glucose levels. Regular physical activity early in the day boosts metabolism, leading to greater calorie expenditure throughout the day. Maintaining a healthy weight reduces insulin resistance and improves overall glycemic control.
10. Morning exercise promotes better appetite control
Morning workouts kickstart your metabolism, causing it to remain elevated for hours after exercising. This increase in metabolic rate helps burn calories more efficiently and can curb excessive hunger later in the day.
Additionally, morning exercise can trigger the release of various hormones that influence appetite regulation. For example, engaging in cardio exercises like jogging or cycling increases endorphin production, which reduces stress levels and curbs emotional eating tendencies.
Additionally, aerobic activities stimulate the release of peptide YY (PYY) and glucagon-like peptide-1, a hormone responsible for suppressing hunger signals.
Should you work out on an empty stomach in the morning?
Morning workouts have gained popularity for their ability to jumpstart your day, boost metabolism, and enhance overall fitness. However, a common dilemma arises regarding whether exercising on an empty stomach or after consuming breakfast is better. Well, the answer depends: Let’s first look at the benefits of exercising on an empty stomach.
1. Fat Burning Potential
When you work out without consuming food before a session, your body taps into its glycogen (carbohydrate) stores for energy. Once these stores are depleted, your body starts using stored fat as fuel instead. This suggests that exercising on an empty stomach may enhance fat burning during workouts.
2. Improved Insulin Sensitivity
Working out before eating can also improve insulin sensitivity by enhancing how efficiently your body uses glucose.
Research suggests that fasted workouts may lead to improved glucose regulation and increased insulin sensitivity over time, potentially reducing the risk of developing type 2 diabetes.
Enhanced Mental Focus
Exercising on an empty stomach can contribute to mental clarity and focus during morning workouts. Without food digestion diverting energy towards your digestive system, more blood flow is directed towards muscles and brain function. This heightened mental state could help you maximize concentration levels during training sessions. What amazing benefits of morning Exercise!!
While working out on an empty stomach may be suitable for some individuals, others might find it uncomfortable or even counterproductive to their fitness goals.
- Intense workouts: If your goal is a high-intensity exercise like weightlifting or interval training, fuel from a light meal/snack beforehand could provide you with the necessary energy levels for optimal performance.
- Health conditions: People with certain health conditions, such as diabetes or hypoglycemia should consult their healthcare provider before exercising on an empty stomach, as it may cause blood sugar imbalances.
- Personal preference: Ultimately, whether or not to exercise on an empty stomach in the morning depends on personal preference and what feels most comfortable for your body.
- Decreased energy levels: Exercising without fueling up beforehand might leave some individuals feeling fatigued due to low blood sugar levels. This can result in reduced stamina, intensity, and overall performance during workouts.
How to Start Exercising in the Morning?
Interested in Benefits of Morning Exercise? Here are practical tips and strategies to help you establish a healthy morning exercise routine.
1. Set clear goals
Begin by setting realistic goals that align with your fitness aspirations. Define why exercising in the morning is important to you – whether it’s weight loss, improved fitness levels, or reducing stress. Having clear objectives will keep you motivated and focused on becoming a morning exerciser.
2. Create an inviting environment
Prepare everything you need for your workout the night before. Lay out your workout clothes, fill up a water bottle, have any necessary equipment ready (e.g., exercise mat or dumbbells), and create an energizing playlist if music motivates you. An inviting environment makes it easier to jumpstart your day with exercise.
3. Gradually adjust your sleep schedule
To wake up early without feeling groggy or sleep-deprived, gradually adjust your sleep schedule by going to bed 15 minutes earlier each night until reaching the desired waking time. Also, aim for seven to eight hours of quality sleep every night, as sufficient rest is crucial when starting an early-morning workout routine.
4. Start small & progress gradually
Begin with short workouts lasting 20-30 minutes instead of attempting long sessions immediately. Starting small allows for consistency while gradually increasing intensity and duration over time builds endurance and prevents burnout.
5. Find activities you enjoy
Discovering activities that excite you makes getting out of bed easier! Whether it’s jogging outdoors, cycling, dancing, or strength training at home, choose exercises that align with your interests. You can also experiment with different activities until you find what brings you joy and keeps you motivated.
6. Wake up gradually
Instead of abruptly jumping out of bed, try using an alarm clock that gradually increases in volume or one that simulates sunrise. Waking up gently can make it easier to start your day on the right foot.
7. Find an accountability partner
Partner up with someone who shares similar fitness goals or enlist the help of a friend or family member who can hold you accountable for sticking to your morning workout routine.
8. Track progress
Keep track of your workouts to monitor progress over time – this can be done through apps, fitness trackers, or even simply writing down what you accomplished each day on paper.
9. Be flexible
Life happens, and there will be days when you can’t stick to your routine due to unforeseen circumstances. Instead of getting discouraged, accept that it’s okay to have occasional breaks, but make sure to get back on track as soon as: possible.
Incorporating morning exercise into your daily routine can provide a myriad of benefits for both your physical and mental well-being.
Not only does it jumpstart your metabolism and help you burn more calories throughout the day, but it also boosts your energy levels, improves focus and productivity, reduces stress and anxiety, enhances mood, promotes better sleep quality, and strengthens immune function.
By committing to prioritize morning exercise, you can set yourself up for a healthier lifestyle overall.
So seize the opportunity to get moving in the morning – your body and mind will thank you!
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