{"id":6474,"date":"2024-05-01T00:00:50","date_gmt":"2024-05-01T00:00:50","guid":{"rendered":"https:\/\/fitolympia.com\/?p=6474"},"modified":"2024-05-01T17:43:30","modified_gmt":"2024-05-01T17:43:30","slug":"13-benefits-of-working-out-in-the-morning","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/na\/13-benefits-of-working-out-in-the-morning\/","title":{"rendered":"13 Benefits of Working Out in the Morning"},"content":{"rendered":"\n

When it comes to exercise, the best time of day to get in a workout session is one that you can do consistently. Everyone is different. The \u201cright\u201d time depends on factors like your preference, lifestyle, and body.<\/p>\n\n\n\n

While there isn\u2019t a one-size-fits-all answer, morning\u00a0workouts\u00a0do have some benefits. Let\u2019s look at the potential perks of an early sweat session.<\/p>\n\n\n\n

\"\"\/<\/figure>\n\n\n\n

Benefits<\/h2>\n\n\n\n

If you\u2019re on the fence about starting a morning workout routine, consider the following benefits.<\/p>\n\n\n\n

1. Fewer distractions<\/h3>\n\n\n\n
\"\"\/<\/figure>\n\n\n\n

Morning workouts typically mean you\u2019re less prone to distractions. When you first wake up, you haven\u2019t started tackling the day\u2019s to-do list. You\u2019re also less likely to get phone calls, text messages, and emails.<\/p>\n\n\n\n

With fewer distractions, you\u2019re more likely to follow through with your workout.<\/p>\n\n\n\n

2. Beat the heat<\/h3>\n\n\n\n
\"\"\/<\/figure>\n\n\n\n

In the summer, working out in the morning will feel more comfortable, as the hottest part of the day is 10 a.m. to 3 p.m. It\u2019s recommended to avoid outdoor exercise during this time.<\/p>\n\n\n\n

If you prefer outdoor activities, it\u2019s best to work out in the early morning, especially on very hot days.<\/p>\n\n\n\n

3. Healthier food choices<\/h3>\n\n\n\n
\"\"\/<\/figure>\n\n\n\n

An early morning workout could set the tone for a healthier day.<\/p>\n\n\n\n

In a 2018 study published in the International Journal of ObesityTrusted Source<\/a>, 2,680 college students completed a 15-week exercise program. Each week involved three 30-minute sessions of cardio.<\/p>\n\n\n\n

The students weren\u2019t asked to change their eating patterns. Yet, those who stuck with the program made\u00a0healthier food choices, like eating less red meat and fried foods.<\/p>\n\n\n\n

While the study didn\u2019t test for the best time of day to exercise, the findings show how exercise can inspire healthier eating. Working out early may encourage you to make healthier choices throughout the day.<\/p>\n\n\n\n

4. Increased alertness<\/h3>\n\n\n\n
\"\"\/<\/figure>\n\n\n\n

A morning workout may be a better match for your body\u2019s hormonal fluctuations.<\/p>\n\n\n\n

Cortisol\u00a0is a hormone that keeps you awake and alert. It\u2019s often called the stress hormone, but it only causes problems when there\u2019s too much or too little of it.<\/p>\n\n\n\n

Typically, cortisol increases in the morning and drops in the evening. It reaches its peak around 8 a.m.<\/p>\n\n\n\n

If you have a healthy\u00a0circadian rhythm, your body might be more primed to exercise at this time.<\/p>\n\n\n\n

5. More overall energy<\/h3>\n\n\n\n

Regular exercise\u00a0is excellent for boosting energy and reducing fatigue. When you work out, oxygen and nutrients travel to your heart and lungs. This improves your cardiovascular system, endurance, and overall stamina.<\/p>\n\n\n\n

By exercising early, you may feel more energized throughout the day.<\/p>\n\n\n\n

6. Better focus<\/h3>\n\n\n\n

Physical activity also improves focus and concentration, regardless of when you do it. But if you have trouble focusing during the day, a morning workout might be just the ticket.<\/p>\n\n\n\n

A 2019 study published in the British Journal of Sports Medicine<\/a> found that morning exercise improves attention, visual learning, and decision-making.<\/p>\n\n\n\n

In the study, participants completed a round of 8-hour days of prolonged sitting with and without a 30-minute morning walk on the treadmill. On some days, they also took 3-minute walking breaks every 30 minutes.<\/p>\n\n\n\n

The days with morning exercise were associated with better cognition throughout the day, especially when paired with regular breaks.<\/p>\n\n\n\n

7. Better mood<\/h3>\n\n\n\n
\"\"\/<\/figure>\n\n\n\n

Physical activity is a natural remedy for\u00a0stress. During exercise, your brain makes more endorphins, the \u201cfeel-good\u201d neurotransmitters behind a\u00a0runner\u2019s high. It also doubles as a distraction from anxious thoughts.<\/p>\n\n\n\n

Morning exercise is a great way to start the day on the positive note. You\u2019ll also feel a sense of accomplishment, giving you an optimistic outlook for the day.<\/p>\n\n\n\n

8. Support weight loss<\/h3>\n\n\n\n

Early workouts may be best for losing weight, according to a small 2015 study published in EBioMedicineTrusted Source<\/a>.<\/p>\n\n\n\n

In the study, 10 young men exercised in the morning, afternoon, and evening over separate sessions. The researchers found that 24-hour\u00a0fat burn\u00a0was highest when they exercised in the morning before breakfast.<\/p>\n\n\n\n

If you\u2019re looking to lose weight, morning exercise may help.<\/p>\n\n\n\n

9. Appetite control<\/h3>\n\n\n\n

In general, exercise helps\u00a0regulate your appetite\u00a0by reducing ghrelin, the hunger hormone. It also increases satiety hormones, like peptide YY and glucagon-like peptide-1.<\/p>\n\n\n\n

However, working out in the morning may control your appetite even further.<\/p>\n\n\n\n

In a 2012 study published in\u00a0Medicine & Science in Sports & Exercise<\/a>, 35 women walked on a treadmill for 45 minutes in the morning. Next, researchers measured the women\u2019s brain waves as they viewed photos of flowers (the control) and food.<\/p>\n\n\n\n

A week later, the process was repeated without morning exercise. The researchers found that the women\u2019s brains had a stronger response to food photos when they didn\u2019t <\/em>exercise in the morning.<\/p>\n\n\n\n

This suggests that morning workouts may improve how your brain responds to food cues.<\/p>\n\n\n\n

10. Increased overall activity<\/h3>\n\n\n\n

The perks of an early workout don\u2019t stop in the morning. According to the same 2012 study in Medicine & Science in Sports & ExerciseTrusted Source<\/a>, morning exercise is associated with more movement throughout the day.<\/p>\n\n\n\n

After walking for 45 minutes in the morning, the participants showed an increase in physical activity over the next 24 hours.<\/p>\n\n\n\n

If you\u2019re trying to live a more active lifestyle, morning exercise may lend a hand.<\/p>\n\n\n\n

11. Blood glucose control<\/h3>\n\n\n\n

Physical activity is an important part of managing\u00a0type 1 diabetes\u00a0(T1DM). But for people with T1DM, it can be challenging to work out. Exercise poses the risk of\u00a0hypoglycemia<\/a>, or low blood glucose.<\/p>\n\n\n\n

A 2015 study published in the\u00a0Journal of Diabetes Science and Technology<\/a>\u00a0found that morning exercise lowers that risk. In the study, 35 adults with T1DM did two separate sessions of morning and afternoon treadmill workouts.<\/p>\n\n\n\n

Compared to the afternoon sessions, morning workouts presented a lower risk of hypoglycemic events after activity.<\/p>\n\n\n\n

The researchers think cortisol may be at play. Aside from increasing alertness, cortisol also helps control blood sugar. Lower levels, which occur later in the day, could make it easier for hypoglycemia to develop.<\/p>\n\n\n\n

12. Blood pressure management<\/h3>\n\n\n\n

In the United States,\u00a01 in 3 adults<\/a>\u00a0have hypertension, or\u00a0high blood pressure. Physical activity is one of the best ways to naturally control hypertension. But according to a small 2014 study published in\u00a0Vascular Health and Risk Management<\/a> exercising in the morning may be the best move.<\/p>\n\n\n\n

Over three separate sessions, 20 prehypertensive adults exercised on a treadmill at 7 a.m., 1 p.m., and 7 p.m. The participants also wore a medical device to monitor their blood pressure response.<\/p>\n\n\n\n

The researchers found that the most favorable blood pressure changes happened on the 7 a.m. workout days.<\/p>\n\n\n\n

13. Improved sleep<\/h3>\n\n\n\n
\"\"\/<\/figure>\n\n\n\n

Getting an early workout might be just what you need to get a good night\u2019s rest. The same 2014 study in\u00a0Vascular Health and Risk ManagementTrusted Source\u00a0demonstrated that adults got better sleep on the days they exercised at 7 a.m.<\/p>\n\n\n\n

After the morning workout, the participants spent more time in\u00a0deep sleep\u00a0and experienced fewer nighttime awakenings. It also took them less time to fall asleep.<\/p>\n\n\n\n

Exercising outside in the morning offers even more sleep-related perks. Light exposure early in the day may help increase\u00a0melatonin\u00a0levels at night.<\/p>\n\n\n\n

Should you eat before?<\/h2>\n\n\n\n

While working out before breakfast has some benefits, it\u2019s important to stabilize your blood sugar before exercise. Otherwise, your body will have a hard time powering through your workout.<\/p>\n\n\n\n

Before morning exercise, eat a light meal rich in carbs and protein. These nutrients will provide energy and prime your muscles for exercise.<\/p>\n\n\n\n

Ideal\u00a0pre-workout meals\u00a0include:<\/p>\n\n\n\n

  • banana and peanut butter<\/li>
  • oatmeal with almond milk and berries<\/li>
  • Greek yogurt with apples<\/li><\/ul>\n\n\n\n

    Eat these foods one to three hours before working out. You may need to experiment to see what time works best for you.<\/p>\n\n\n\n

    After exercise, you\u2019ll need to replenish your body\u2019s carb and protein stores. Within 15 minutes of exercising, enjoy a\u00a0post-workout meal, like:<\/p>\n\n\n\n

    • turkey sandwich with whole-grain bread and vegetables<\/li>
    • smoothie with protein powder and fruit<\/li>
    • Greek yogurt with berries<\/li><\/ul>\n\n\n\n

      Don\u2019t forget to drink lots of water before, during, and after your workout.<\/p>\n\n\n\n

      Morning vs. evening<\/h2>\n\n\n\n
      \"\"\/<\/figure>\n\n\n\n

      Generally, working out in the morning is better because it\u2019s easier to commit to and get done before the day\u2019s responsibilities get in the way.<\/p>\n\n\n\n

      In the evening, many people feel tired after work or school. It can be difficult to find motivation or time to exercise. Working out at night can also increase energy, making it hard to fall asleep.<\/p>\n\n\n\n

      But that\u2019s not to say evening workouts don\u2019t have benefits. Possible advantages include:<\/p>\n\n\n\n

      • Higher body temperature.<\/strong> Your body temperature is highest around 4 to 5 p.m. This is ideal because your muscles are already warmed up.<\/li>
      • Increased strength and endurance.<\/strong> Compared to the morning, your strength and endurance are higher in the afternoon.<\/li>
      • More workout buddies.<\/strong> It may be easier to find workout partners later in the day.<\/li>
      • Stress relief. <\/strong>After a long day, exercise can help you unwind and de-stress.<\/li><\/ul>\n\n\n\n

        Also, different times of day may be best for different types of exercise. For example, an intense spin class may be ideal in the morning, while a relaxing yoga routine might be more practical at night.<\/p>\n\n\n\n

        It\u2019s always best to exercise at the time of day that works best for you. Consistent exercise any time of day is better than inconsistent morning workouts.<\/p>\n\n\n\n

        Tips to get started<\/h2>\n\n\n\n

        With time and patience, you can start your own morning workout routine. Here\u2019s how to make it happen:<\/p>\n\n\n\n

        • Sleep well.<\/strong>\u00a0A\u00a0good night\u2019s rest\u00a0is essential for waking up early. Aim for seven to eight hours of sleep.<\/li>
        • Gradually adjust your workout time.<\/strong>\u00a0Instead of jumping into a 6 a.m. workout, slowly move your workout time earlier and earlier.<\/li>
        • Prepare your workout gear.<\/strong>\u00a0Before going to bed, set out your gym clothes, sneakers, and other workout necessities.<\/li>
        • Make breakfast in advance.<\/strong>\u00a0Prepare an energizing pre-workout meal the night before.<\/li>
        • Meet a workout buddy.<\/strong>\u00a0Making plans with a friend is a great way to hold yourself accountable.<\/li>
        • Do exercise you enjoy.<\/strong>\u00a0Try new exercises and see what you like most. When you truly enjoy a workout, it\u2019ll be easier to get out of bed.<\/li><\/ul>\n\n\n\n

          The bottom line<\/h2>\n\n\n\n

          If you\u2019re looking to start a fitness routine, consider morning workouts. Early exercise will help you start the day with more energy, focus, and optimism. Plus, after a morning workout, you\u2019re more likely eat healthy and say active throughout the day.<\/p>\n\n\n\n

          Despite these benefits, there isn\u2019t a \u201cright\u201d time to exercise. The best time is one that you <\/em>can stick with long-term.<\/p>\n","protected":false},"excerpt":{"rendered":"

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