Benefits of morning workouts

Benefits of morning workouts. The CDC advises that adults perform moderate-intensity aerobic activity for 150 minutes every week or 75 minutes of vigorous activity per week. This can have many benefits, including supporting your cardiovascular health, reducing the risk of infectious diseases and strengthening your bones. But when is the best time to actually perform this exercise? Some enjoy starting their mornings with a workout, while others prefer physical activity at night after work. Is one better than the other?

Some research has shown that exercising during specific times can affect the outcome of your workout in different ways. Below is a guide on what the research suggests about the time of day you exercise.

The best time to exercise is whenever you can 

Let’s get this out of the way first: The best time to work out is whenever you can. We don’t all have schedules that allow for a 90-minute workout, green smoothies with collagen and a 20-minute session with a Theragun, unfortunately. 

I know you’re really keen to read about the calisthenics workout. We’ll get to that in a sec, but before that: if you’re looking for a training program that’ll help you set up every one of your workouts for optimal muscle growth (gym or no gym), I’ve got just the thing for you. Every BWS program takes you through a step-by-step, science-based process that’ll get you to your dream physique – FAST.

If your only time of day to exercise is before work, then morning is best. If you reserve physical activity for packed evenings, there’s a good chance you won’t ever get to it. 

Likewise, if you can only fit 20 minutes of exercise into your day right before you get ready for bed, that’s the best time to work out. 

I want to add a note on consistency: The best time to exercise is whenever you can, but the absolute best time of day to exercise is the time you can stick with for days, weeks and months.

For example, if you’re the person who only has 20 minutes at night, but you keep finding yourself skipping it, ask yourself if there’s a way you can fit it into your morning instead. Perhaps you go to bed 20 minutes earlier and wake up 20 minutes earlier — now you’re still getting in your 20 minutes of exercise; it’s just shifted your schedule a tad. 

The fact of the matter is that people who exercise consistently see better weight loss and fitness results in the long term. Research also suggests that your body can adapt to regular training schedules, so if you work out every morning, you will probably get a lot better at working out in the morning, and the same goes for nighttime workouts.

Benefits and Various Kinds of Morning Workouts

A morning workout routine is good for both children and adults. This activity is beneficial to the body’s wellness. So, what are your options or kinds of morning exercise? Continue reading to get the whole explanation. 

4 Health Benefits of Morning Workouts 

Morning exercise provides several health benefits, including improved physical and mental wellness. You should be aware of some of the benefits of a morning workout. 

1. Improving mood 

Exercise is known to aid enhance mood, according to the American Psychological Association. The benefits of doing exercise in the morning can help you start your day cheerfully, pleasantly, and productively, making it easier to handle stress and anxiety. 

2. Getting a good night’s sleep

People who exercise around 7 a.m. had an easier falling asleep at night, according to the Journal of Vascular Health and Risk Management. Not only that, but other benefits can also help you sleep soundly. 

3. Morning workout for weight loss 

The International Journal of Obesity reports that those who exercise consistently in the morning lose significantly more weight than those who exercise in the evening. More research is needed, though, to establish the optimal workout time for you. Aside from exercising frequently in the morning, you must also adopt other healthy lifestyle choices to lose weight. 

4. Maintain the cardiovascular system’s health

Another important benefit of exercising in the morning is that it can assist maintain the health of the cardiovascular system. Morning exercise is superior to other times of the day for lowering the risk of heart disease and stroke, according to a recent study published in the European Journal of Preventive Cardiology. More research is needed to discover the mechanism underlying this outcome. 

Morning Exercise Options 

Any kind of exercise is good for your health. There are, however, some good morning exercise options for you to consider. Here are some examples of morning exercise. 

Walking 

A morning walk is an effortless way to get some light exercise done. According to WebMD, taking a 30-minute morning walk 5 times per week can cut the risk of getting sick by 43%. Because morning walks can improve immune function. 

Running

Running or jogging is a morning aerobic workout that is beneficial. Running for at least 10 minutes per day has been demonstrated to reduce the risk of cardiovascular disease. 

Here is a list of some of the other health benefits of morning exercise: 

1. Improves sleep:  Regular morning exercise has been linked to improved sleep quality. Physical activity early in the day can regulate your sleep-wake cycle and help you fall asleep more easily at night. Adequate sleep is crucial for weight loss, as poor sleep can disrupt hormonal balance and lead to overeating.
2. Promotes healthier food choices: Research studies have shown that those who work out in the morning tend to make healthier food choices throughout the day and regulate food intake throughout the day. 
3. Boosts energy: Increased circulating oxygen levels and hormones like dopamine after a morning workout leave you feeling energized for your day.
4. Improves focus:  Morning workouts can sharpen mental focus and clarity. The increased blood flow to the brain during exercise can lead to enhanced cognitive function, which can be especially advantageous for tasks requiring concentration, critical thinking, and creativity.
5. Supports weight loss: Morning exercise kickstarts your metabolism, leading to increased calorie burn throughout the day. The elevated metabolic rate helps you burn more calories even when you’re at rest, contributing to weight loss and weight management.
6. Aids in appetite control: Certain studies have shown that exercising in the morning may help control or reduce appetite signals immediately after and within a 24-hour exercise. Appetite control related to cravings and blood sugar management is crucial for healthy weight loss.
7. Helps with blood sugar control: Those living with diabetes or poor blood sugar control tend to have higher glucose levels in the morning due to an elevated cortisol level. Morning exercise can help lower your blood sugar levels overall and stabilize them throughout the day.
8. Greater fat burning: Morning exercise can tap into your body’s stored fat reserves for energy, as glycogen levels tend to be lower in the morning after fasting during sleep. This can lead to more efficient fat burning during your workout.
9. Increased muscle growth: Testosterone levels are typically higher in the morning, which is advantageous for muscle growth and strength training. Engaging in resistance exercises during this time can optimize your muscle-building potential.
10. Enhances mood:  Exercise triggers the release of endorphins, often called “feel-good” hormones (i.e., dopamine). Engaging in physical activity in the morning can increase circulating levels of these feel-good hormones while helping to reduce stress and anxiety.

Tips to Become a Morning Exerciser

Making the transition to becoming a morning exerciser may be challenging at first unless you are already an early bird. Still, with the right strategies, you can establish a routine that benefits your physical and mental well-being. Here are some valuable tips to help you accomplish an early morning workout:

• Get your sleep: Prioritize getting enough sleep by going to bed and waking up at the same time every day. This helps regulate your body’s internal clock and makes waking up early easier.
• Start slowly: If you’re new to morning exercise, start with shorter, less intense workouts and gradually increase the duration and intensity as your body adapts.
• Prepare your workout gear: Lay out your workout clothes and shoes the night before. This simple step eliminates the need to search for items in the morning, making it more convenient to start your exercise routine.
• Make time to hydrate and fuel: Drink a glass of water as soon as you wake up to rehydrate your body, and consider having an easily digestible snack about 30 minutes before your workout to optimize energy and hormone levels.
• Plan breakfast: The night before your workout, prepare a protein-rich breakfast that you can look forward to after your workout. Post-exercise protein can help enhance your recovery and aid in muscle building. 
• Consider finding a workout buddy: Partner with a friend or family member who shares your fitness goals. If this is not possible, consider enlisting the help of a personal trainer for a few days a week. Knowing someone is waiting for you can motivate you to exercise.
• Do exercise you enjoy: Opt for exercises and cardio options that you genuinely enjoy, whether it’s a brisk walk, yoga, jogging, or dancing. Looking forward to your morning activity makes it easier to get out of bed.
• Be patient and persistent: Developing a habit takes time. Be patient with yourself, and don’t get discouraged by occasional setbacks. Consistency is key; over time, morning exercise will become second nature.

Incorporate these tips into your routine gradually, and remember that the journey to becoming a morning person is about finding what works best for you. As you begin to experience the physical and mental benefits of starting your day with exercise, you’ll find that the effort is well worth it.

Here are five frequently asked questions (FAQs) about the benefits of morning workouts: