We’ve all been there – hitting the snooze button multiple times, waking up groggy, and relying on that first cup of coffee to feel alive. It’s a familiar scenario for many people, but imagine a world where you wake up energized, refreshed, and ready to seize the day without needing caffeine as a crutch. In this article, we’ll explore nine morning workout benefits that have the power to completely transform your daily routine. These benefits aren’t just trendy or Insta-worthy; they’re backed by science and endorsed by fitness experts. We want to help you make the best choices for your health and well-being, and incorporating a morning workout into your schedule could be the game-changer you’ve been searching for. Now, on to how to overhaul your mornings and set yourself up for success with an invigorating workout.
What Are The Benefits Of Morning Workout?
The benefits of a morning workout are numerous and can have a remarkable impact on your physical and mental well-being.
By choosing to exercise early in the day, you set yourself up for success by boosting energy levels, improving focus, and enhancing overall mood. Here’s a closer look at the benefits of an early morning workout.
You’ll Jumpstart Your Metabolism
Morning workouts help kickstart your metabolism for the day, allowing you to burn more calories throughout the day. When you exercise, your body requires energy to fuel your movements, and this energy comes from the calories you consume.
Working out in the morning means that you’ll be burning calories earlier in the day, resulting in a higher total calorie burn. To enhance this benefit, consider incorporating high-intensity interval training (HIIT) into your morning routine, as it has been shown to increase metabolism even further (9).
You’re More Likely To Stick To Your Fitness Goals
Exercising in the morning establishes a consistent routine, making it easier to stick to your fitness goals. Research has shown that individuals who work out in the morning are more likely to maintain their exercise habits, as they prioritize their workouts before other daily responsibilities and distractions arise (4).
To increase your chances of sticking to your fitness goals, try setting a specific time for your morning workouts and create a plan for each session in advance.
You Won’t Experience Post-Workout Fatigue
One of the downsides of evening workouts is the potential for post-workout fatigue, which can interfere with your ability to relax and unwind at the end of the day. However, with morning workouts, you avoid this issue entirely.
One of 5 benefits of morning exercise is that you’ll feel energized and focused throughout the day, without the risk of post-workout fatigue disrupting your evening routine.
Read More: Core Workouts Calisthenics Edition: The No-Gym Approach To Building Functional Fitness
You’ll Improve Your Mental Health
Morning workouts have been proven to boost mental health by reducing stress, anxiety, and depression. Exercise releases endorphins, which are natural mood elevators, and starting your day with a workout can set a positive tone for the rest of the day (7).
Additionally, the sense of accomplishment from completing a morning workout can increase self-esteem and confidence. To maximize this benefit, consider incorporating mindfulness practices like yoga or meditation into your morning exercise routine.
You’re More Likely To Make Healthier Choices Throughout The Day
Starting your day with a healthy activity like exercising can have a domino effect, leading to healthier choices throughout the day.
Research has shown that individuals who work out in the morning are more likely to make healthier food choices and maintain an overall healthier lifestyle (4). This could be due to the increased awareness of the effort put into the workout, leading to a desire to maintain those gains by making healthier choices.
While this may seem insignificant compared to other health benefits of quick morning workout, it really does add up over time.
You’ll Enhance Your Cognitive Function
Exercise increases blood flow to the brain, delivering oxygen and nutrients necessary for optimal brain function. Morning exercise benefits your brain by improving cognitive function and increasing mental clarity (10).
By working out in the morning, you’ll sharpen your focus and concentration, setting yourself up for a more productive day. To further enhance cognitive function, consider incorporating exercises that challenge your balance and coordination, as these have been proven to stimulate neural connections in the brain (5).
You Won’t Disrupt Your Sleep Patterns
Exercising too close to bedtime can interfere with your ability to fall asleep, as it raises your body temperature and stimulates the release of adrenaline (6). Morning workouts, on the other hand, help regulate your sleep patterns by aligning your internal clock with your daily routine (3).
Consistently waking up early to exercise can lead to better sleep quality and duration, as your body adapts to this new schedule (6).
You’ll Boost Your Immune System
Regular exercise is known to strengthen the immune system, and morning workouts are no exception (2).
By exercising in the morning, you’ll improve your body’s ability to fight off infections and reduce inflammation. This is due to the increased circulation of immune cells throughout the body during exercise, which helps to detect and eliminate potential threats more effectively.
To further enhance your immune system, consider incorporating outdoor workouts, as exposure to sunlight can increase vitamin D production, which plays a crucial role in immune function (2).
You’ll Increase Your Daily Energy Levels
Exercising in the morning can lead to increased energy levels throughout the day.
While it might seem counterintuitive, engaging in physical activity actually helps combat feelings of fatigue by promoting better oxygen flow and nutrient delivery to your muscles and organs (1).
As a result, you’ll feel more awake, alert, and energized during the day, making it easier to tackle your daily tasks and responsibilities.
To optimize this benefit, consider incorporating a mix of strength training and cardiovascular exercises into your morning workout routine, as both types of activity are known to boost energy levels.
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Why Is It Better To Workout In The Morning?
Working out in the morning is generally considered better than exercising at night due to various physiological and psychological advantages.
Morning workouts help kickstart your metabolism, promote consistency in your exercise routine, improve mental clarity, and set a positive tone for the rest of the day.
Additionally, morning exercise can enhance sleep quality by regulating your circadian rhythm, while exercising too close to bedtime might interfere with your ability to fall asleep.
Although individual preferences may vary, research-based evidence suggests that morning workouts offer a more favorable environment for achieving fitness goals and maintaining overall well-being.
Here’s a comparative table highlighting the benefits working out in the morning vs. night:
| Benefits | Morning Workouts | Night Workouts |
|---|---|---|
| Energy Levels | Kick-start your day with increased energy levels. | Relieve stress and unwind after a long day. However, the energy boost can lead to difficulty winding down before bed. |
| Mental Clarity | Improve focus and mental clarity for the day ahead. | Clear your mind and reduce anxiety before bedtime. |
| Metabolism Boost | Jump-start your metabolism, helping you burn calories throughout the day. | Keep your metabolism elevated for a few hours after your workout, even while you sleep. |
| Consistency | Establish a routine that is less likely to be interrupted by daily commitments. | Fit in a workout when your schedule is more flexible, potentially leading to greater consistency. However, evening workouts are more prone to interruptions and cancellations due to work, social events, or fatigue. |
| Sleep Quality | Exercise in the morning may help regulate your sleep pattern and improve overall sleep quality. | Can help you relax and tire your body, promoting better sleep. Exercising too close to bedtime can interfere with your ability to fall asleep and negatively affect your sleep quality. |
| Hormone Levels | Take advantage of higher testosterone levels in the morning, which may aid muscle growth. | Utilize cortisol reduction in the evening, which can help decrease stress and inflammation. |
| Performance | Morning workouts may help improve endurance and performance throughout the day. | Evening workouts may allow for higher intensity due to increased body temperature and flexibility. |
Ultimately, the best time to work out depends on your personal preferences and lifestyle. However, incorporating a morning workout routine can provide numerous benefits that contribute to a healthier, more balanced life.
Is It Ok To Workout 30 Minutes After Waking Up?
Yes, it is generally okay to workout 30 minutes after waking up. However, it is essential to consider a few factors to ensure that your body is adequately prepared for exercise and to minimize the risk of injury:
Warm-Up
After waking up, your muscles and joints may be stiff from several hours of inactivity.
It’s crucial to perform a proper warm-up routine, including dynamic stretching and light aerobic exercises, to increase blood flow and loosen up your muscles before engaging in more intense physical activity.
Hydration
Your body can become slightly dehydrated during sleep, so it’s essential to drink water upon waking up to rehydrate before exercising.
Nutrition
Some people may feel comfortable working out on an empty stomach, while others might need a light snack to fuel their morning workout.
Listen to your body and adjust accordingly. If you choose to eat something, opt for easily digestible foods like a banana or a small portion of yogurt to avoid gastrointestinal discomfort during exercise.
Gradual Intensity Increase
Begin your workout with lower-intensity exercises and gradually increase the intensity to allow your body to adapt and minimize the risk of injury.
As long as you take these factors into account and listen to your body, working out 30 minutes after waking up can be a safe and effective way to incorporate exercise into your daily routine.
Read More: The Ultimate Calisthenics List Of Exercises For Every Level
Is It Ok To Workout In The Morning On An Empty Stomach?
Working out in the morning on an empty stomach, commonly known as fasted training, is generally considered safe and effective for many people.
However, individual preferences and tolerances may vary, and it’s essential to listen to your body. Here are some factors to consider when deciding whether to start working out in the morning on an empty stomach:
Fat Burning
Some research suggests that exercising in a fasted state may increase the body’s ability to burn fat as fuel, which could potentially aid in weight loss (8). This is because the body relies more on stored fat for energy when glycogen levels are low.
Intensity And Duration
If you’re planning a low-to-moderate intensity workout, such as walking, jogging, or yoga, exercising on an empty stomach should be fine.
However, for high-intensity or long-duration workouts, consuming a light snack or meal beforehand can provide the necessary energy to perform at your best and prevent fatigue.
Personal Preference
Some individuals feel more comfortable and energized working out on an empty stomach, while others might experience low energy levels, dizziness, or nausea. It’s crucial to listen to your body and adjust accordingly.
Nutrition And Recovery
Regardless of whether or not you choose to exercise on an empty stomach, it’s essential to consume a balanced meal post-workout to refuel your body, support muscle recovery, and replenish glycogen stores.
If you’re unsure fasted training is suitable for you, consider experimenting with both approaches – exercising on an empty stomach and after consuming a light snack or meal.
Pay attention to how your body responds to each method and adjust your routine accordingly. Ultimately, the most important factor is finding a morning workout routine that works best for you and supports your fitness goals and overall well-being.
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The Bottom Line
The various benefits of morning workouts make them an attractive option for those looking to optimize their fitness routines and overall well-being.
From jumpstarting your metabolism and promoting consistency to improving mental clarity, enhancing sleep quality, and setting a positive tone for the day, there are numerous reasons to consider incorporating morning exercise into your schedule.
While personal preferences and lifestyles may vary, the potential advantages of morning workouts are worth exploring as you strive towards achieving your fitness goals and leading a healthier life.
Rethink your schedule and give morning workouts a try – you might just find that they transform your daily routine and improve your overall health and happiness.
DISCLAIMER:
This article is intended for general informational purposes only and does not serve to address individual circumstances. It is not a substitute for professional advice or help and should not be relied on for making any kind of decision-making. Any action taken as a direct or indirect result of the information in this article is entirely at your own risk and is your sole responsibility.
BetterMe, its content staff, and its medical advisors accept no responsibility for inaccuracies, errors, misstatements, inconsistencies, or omissions and specifically disclaim any liability, loss or risk, personal, professional or otherwise, which may be incurred as a consequence, directly or indirectly, of the use and/or application of any content.
You should always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or your specific situation. Never disregard professional medical advice or delay seeking it because of BetterMe content. If you suspect or think you may have a medical emergency, call your doctor.
SOURCES:
- Benefits of Physical Activity (2022, cdc.gov)
- Can exercise affect immune function to increase susceptibility to infection? (2020, pubmed.gov)
- Can You Change Your Circadian Rhythm? (2023, sleepfoundation.org)
- Consistent Morning Exercise May Be Beneficial For Individuals with Obesity (2021, nih.gov)
- Effectiveness of coordination exercise in improving cognitive function in older adults: a prospective study (2011, nih.gov)
- Exercise and Sleep (2023, sleepfoundation.org)
- Exercise and stress: Get moving to manage stress (2022, mayoclinic.org)
- Exercising in the Fasted State Reduced 24-Hour Energy Intake in Active Male Adults (2016, nih.gov)
- HIIT (High Intensity Interval Training) (2021, harvard.edu)
- Morning exercise can improve decision-making across the day in older adults (2019, sciencedaily.com)
