13 Benefits of Working Out in the Morning

This article explores the advantages of morning workouts, citing studies showing improvements in sleep, focus, mood, weight management, and blood sugar control. While acknowledging individual preferences and that consistency is key, it highlights numerous benefits linked to exercising before the day's demands begin. The piece also offers practical advice on starting a morning routine and addresses the potential benefits of evening workouts. Ultimately, the article emphasizes finding a workout schedule that promotes adherence.
Exercising in the morning may have health benefits, including improved sleep and better focus throughout the day, among others.
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 “right” time depends on factors like your preference, lifestyle, and body.
While there isn’t a one-size-fits-all answer, morning workouts do have some benefits. Let’s look at the potential perks of an early sweat session.
Benefits
If you’re on the fence about starting a morning workout routine, consider the following benefits.
1. Fewer distractions
Morning workouts typically mean you’re less prone to distractions. When you first wake up, you haven’t started tackling the day’s to-do list. You’re also less likely to get phone calls, text messages, and emails.
With fewer distractions, you’re more likely to follow through with your workout.
2. Beat the heat
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’s recommended to avoid outdoor exercise during this time.
If you prefer outdoor activities, it’s best to work out in the early morning, especially on very hot days.
3. Healthier food choices
An early morning workout could set the tone for a healthier day.
In a 2018 study published in the International Journal of Obesity
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, 2,680 college students completed a 15-week exercise program. Each week involved three 30-minute sessions of cardio.
The students weren’t asked to change their eating patterns. Yet, those who stuck with the program made healthier food choices, like eating less red meat and fried foods.
While the study didn’t 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.
4. Increased alertness
A morning workout may be a better match for your body’s hormonal fluctuations.
Cortisol is a hormone that keeps you awake and alert. It’s often called the stress hormone, but it only causes problems when there’s too much or too little of it.
Typically, cortisol increases in the morning and drops in the evening. It reaches its peak around 8 a.m.
If you have a healthy circadian rhythm, your body might be more primed to exercise at this time.
5. More overall energy
Regular exercise is 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.
By exercising early, you may feel more energized throughout the day.
6. Better focus
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.
A 2019 study published in the British Journal of Sports Medicine found that morning exercise improves attention, visual learning, and decision-making.
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.
The days with morning exercise were associated with better cognition throughout the day, especially when paired with regular breaks.
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