by Caitlin H,
January 22, 2024
Exercising at any time of day can be a huge boost to your physical and mental health. However, a recent study found that people who exercise in the morning, especially those who exercise between 7 and 9 a.m., have a lower body mass index (BMI) and tend to be thinner than those who exercise later in the day. The study, published in the journal Obesity, followed more than 5,200 participants over three years and also found that the morning exercise group tended to eat healthier throughout the day.
Several other studies have produced similar results, finding that morning exercise may:
There is plenty of evidence supporting the benefits of morning exercise. So, how do you make time for early morning exercise?
Here are some tips.
1) Start the night before.
There’s nothing more challenging than forcing your tired, restless body to get out of bed early in the morning and hit the gym or go outside for a walk or run. Becoming a morning exercise person starts with getting a good night’s sleep. This means going to bed at a reasonable time, limiting screen time before bed, and allocating 7-9 hours of rest.
You should also prepare your workout clothes the night before so you can put them on the next morning. Once it’s on, you’ll be less likely to skip a workout.
2) Divide it into parts.
As with anything that involves successful weight loss, it’s smarter to take one step at a time toward your goal. Instead of trying to wake up an hour or more earlier than usual, wake up 15 minutes earlier. Will the training time be shorter? Yes. But it doesn’t matter. Add 15 minutes every few days and lengthen the exercise accordingly until you reach your optimal level.
3) The placement of the alarm clock is very important.
Oh, how easy it is to roll over and ring the alarm or press a button on the side of your phone to get a few minutes of sleep. Unfortunately, this can quickly become a morning exercise killer. Instead, place your alarm clock or phone on the other side of the room so you can force yourself to get out of bed and fix the problem when your alarm goes off the next day. You’d be surprised how much the mere act of getting out of bed can motivate you to keep going.
4) Enjoy a cup of coffee before leaving.
Believe it or not, adding a little caffeine to your morning routine isn’t necessarily a bad thing. Don’t drink too much, but a little coffee or a caffeinated drink can give you the boost you need to walk out the front door and hit the gym. Be sure to bring a water bottle and drink from it. (Hydration is essential for effective exercise.)
5) Write down your motivations and keep them visible.
There are mornings when you struggle to find the motivation to get out of the warm sheets. Writing your goals down so you can see them from bed will do wonders for you and keep you motivated no matter what. Put them on a poster and hang it on the wall, or write them on something visible on your bedside table. When those mornings come that I don’t enjoy, read them. Before you know it you’ll be out of bed.
6) Do something you enjoy.
No matter what time of day you exercise, doing something you enjoy is crucial to continuing to exercise. Many places offer early morning fitness classes. Some people find that the peace and quiet of a sunrise walk or run sets the perfect tone for the day. Others enjoy the unique morning atmosphere of a traditional gym. Try a few different things to find what works best for you and keeps you coming back.
7) Revel in the feeling afterwards.
One of the best feelings of accomplishment is the feeling you get after exercising every day. When you’re at the gym, outdoors, or after a fitness class, take a moment to enjoy how you feel. Notice how much energy you have when you shower or how good your breakfast tastes. After your morning routine you’ll discover many hidden gems – enjoy them all.
Ultimately, exercise at any time of day is great for your health. If you’re willing and able to create a morning fitness routine, you have the opportunity to enjoy the many benefits that come with it.
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Author: Caitlin H
Food community manager
Caitlin is the Diet-to-Go community manager and an avid runner. She is passionate about connecting with others online and maintaining a healthy, active lifestyle. She believes moderation is key and that people will have the greatest weight loss success if they practice common-sense healthy eating and fitness.