why you should have early morning workout – major benefits

Today we look at why you should have early morning workout and why it is a healthy thing to do. When it comes to exercise, the best time of day to participate in exercise is when you can do it regularly. Everyone is different. The “right” time depends on things like your preferences, your lifestyle, and your body.

Although there are no answers, morning exercise has some benefits.

why you should have early morning workout

1. Fewer distractions

Exercising in the morning usually means you’re less likely to have any distractions. When you first wake up, you haven’t started making your to-do list for the day. You will likely receive phone calls, texts and emails. With fewer distractions, you’ll be able to continue working.

2. beat the heat

During the summer, training in the morning will be better, since the best part of the day is from 10 to 3 o’clock. It is recommended that you avoid outdoor exercise during this time.

If you choose outdoor activities, it is better to train early in the morning, especially in hot weather.

3. Better food choices

Early morning exercise can set the tone for a healthier day. In a 2018 study published in the International Journal of ObesityTrusted Source, 2,680 college students completed a 15-week program.

Each week includes a 30-minute cardio session. The students were not asked to change their diet. Still, the participants made healthier food choices, such as eating less red meat and fried foods.

Although the study did not test the best time of day to exercise, the results show how exercise can encourage better eating habits. Early training can encourage you to make better choices throughout the day.

4. Increase alertness

Morning exercise can coincide with your body’s hormonal changes. Cortisol is the hormone that keeps you awake and alert.

It is often called the stress hormone, but it only causes problems when there is too much or too little. Typically, cortisol increases in the morning and decreases in the evening.

It reaches its peak around 8 am.

If you have a healthy circadian rhythm, your body may be more ready to exercise now.

5. More overall strength

Regular exercise is good for boosting energy and reducing fatigue. When you exercise, oxygen and nutrients move to your heart and lungs. This improves your heart rate, stamina and overall energy.

By exercising early in the morning, you can have more energy throughout the day.

6. Better focus

Exercise also improves focus and concentration, no matter when you do it. But if you find it difficult to concentrate during the day, morning exercise may be the answer.

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 an 8-day cycle of prolonged sitting and no walking for 30 minutes in the morning on a treadmill. On some days, they also take 3 minute travel breaks every 30 minutes.

Morning exercise is associated with better cognition throughout the day, especially if it is combined with regular breaks.

7. Better conditions

Exercise is a natural antidote to stress. During exercise, your brain produces more endorphins, the “feel good” neurotransmitters behind a runner’s high.

It also doubles as a distraction from anxiety. Morning exercise is a great way to start the day off right. You will also feel a sense of accomplishment, giving you optimism for the day.

8. Weight Loss Support

Early exercise may be the best thing for weight loss, according to a small 2015 study published in EBioMedicineTrusted Source.

In the study, 10 young men exercised in the morning, afternoon and evening in separate sessions.

The researchers found that 24-hour fat burning was the highest when they exercised in the morning before breakfast.

If you are trying to lose weight, exercising in the morning can help.

9. Appetite control

In general, exercise helps control your appetite by reducing the hunger hormone ghrelin. It increases satiety hormones, such as peptide YY and glucagon-like peptide-1.

However, working out in the morning can control your appetite even more.

In a 2012 study published in Medicine & Science in Sports & ExerciseTrusted Source, 35 women walked on a treadmill for 45 minutes in the morning. Next, the researchers measured the women’s brain waves while looking at pictures of flowers (control) and food.

A week later, the process is repeated without doing morning exercises.

Researchers found that women’s brains react strongly to pictures of food when they do not exercise in the morning.

This suggests that morning exercise can improve how your brain reacts to food cues.

10. Increase in overall activity

The benefits of a head workout don’t end in the morning.

According to a 2012 study in Medicine & Science in Sports & ExerciseTrusted Source, morning exercise is associated with other movements during the day.

After walking for 45 minutes in the morning, participants showed an increase in physical activity over the next 24 hours.

If you’re trying to live a more active lifestyle, morning exercise can help.

11. Blood sugar control

Exercise is an important part of managing type 1 diabetes (T1D). But for people with T1D, it can be difficult to train. Exercise increases the risk of hypoglycemia or low blood sugar.

A 2015 study published in the Journal of Diabetes Science and TechnologyTrusted Source found that morning exercise reduces this risk.

In the study, 35 adults with T1D did two separate leg exercises in the morning and afternoon.

Compared to the afternoon, morning exercise has a lower risk of post-workout hypoglycemic events.

Researchers believe that cortisol may be at play. In addition to alertness, cortisol also helps control blood sugar. A low increase, which occurs during the day, can cause the development of hypoglycemia.

12. Blood Pressure Control

In the United States, 1 in 3 adults has high blood pressure or high blood pressure. Exercise is one of the best ways to control high blood pressure naturally.

But according to a small 2014 study published in the Vascular Health and Risk Management Trust, exercising in the morning may be the best decision.

In three different time periods, 20 prehypertensive adults exercised on a treadmill at 7:00 am, 1:00 am, and 7:00 pm.

Participants also wore a medical device to monitor their blood pressure response.

The researchers found that the best blood pressure changes occurred on the 7 morning training day.

13. Good sleep

A little exercise may be just what you need to get a good night’s rest.

A 2014 study in Vascular Health and Risk Management found that adults had better daytime sleep when they exercised at 7 a.m.

After the morning workout, participants spent more time in deep sleep and experienced fewer nighttime sleep disturbances. It took them a while to fall asleep. Exercise