April 2019
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Start your morning off right by adding exercise to your routine.
Energize, burn more fat, and make the most of your morning by adding exercise to your AM routine.
Breakfast may be the most important meal of the day, but it’s what you do before your morning meal that can have the biggest impact when it comes to your health. Early risers have an advantage over those who like to spend a little extra time in bed, particularly if those first hours in the morning are spent getting their blood pumping. Exercising in the morning does more than just get your workout out of the way, it can actually yield major benefits for your mind, your mood, and your overall well-being — in fact, research even suggests it may be the key to maintaining a healthy weight.
Breakfast may be the most important meal of the day, but it’s what you do before your morning meal that can have the biggest impact when it comes to your health. Early risers have an advantage over those who like to spend a little extra time in bed, particularly if those first hours in the morning are spent getting their blood pumping. Exercising in the morning does more than just get your workout out of the way, it can actually yield major benefits for your mind, your mood, and your overall well-being — in fact, research even suggests it may be the key to maintaining a healthy weight.
Improved Energy
There’s nothing like a morning
workout to set the tone for your entire day. When you begin your day
with some exercise, you get your blood pumping, telling your brain it’s
time to wake up, and the rush of endorphins you get from a workout can
also keep your energy high all day. In fact, research conducted at the
University of Georgia reveals that just 20 minutes of exercise every
other day for six weeks significantly increased energy levels among
adults with typically sedentary lifestyles.
Healthier BMI
While most exercise can help increase
weight loss when combined with a healthy diet, morning exercise may
help you shed those pounds faster that those late-night trips to the
gym. Researchers at Northwestern University have found that individuals
who had regular exposure to early morning sunlight were more likely to
have lower BMIs than those who got their rays in the afternoon.
Better Heart Health
Starting your day with a workout is
an easy way to improve your cardiovascular health before most people are
even out of bed. Exercise is a natural energizer, making it easy to
reduce your dependence on addictive substances like sugar and caffeine,
which researchers at Duke Medical University Center have linked to an
increased risk of heart attack. Even better, just a few workouts a week
can make your heart healthier, stronger, and slash your risk of
developing cardiovascular disease.
More Mindful Eating
Enjoying a morning workout might just
be the easiest way to keep your food choices healthier all day.
Research published in the Journal of the American College of Nutrition
reveals a strong correlation between regular exercise and increased
fruit and vegetable consumption, and many avid exercisers find that
their desire for high-sugar, high-fat treats is actually tempered by the
addition of exercise to their routine.
Easier Wake-Ups
If you find yourself hitting the
snooze button over and over, starting your day with a workout can help.
Exercise does more than just aid in keeping your hormones balanced, it
can also make you wake up feeling well-rested. Research conducted by
Smith College’s Neuroscience Program reveals that exercise can
strengthen your circadian rhythms, making it easier to get up for your
morning workouts and regulating when you fall asleep at night.
Improved Schedule
Starting your morning with a rush to
get out the door can throw off the rest of your day in an instant.
However, for those who begin their mornings with a workout, that mad
dash can be all but eliminated; when you have a consistent morning
workout to plan around, you make it easier to manage your time in the
morning and increase your focus, too.
Less Stress
For those of us who aren’t morning
people by nature, the mere act of waking up can send our stress levels
through the roof. Fortunately, an A.M. exercise session can help.
Researchers at the Omaha VA, Creighton University, and the University of
Nebraska Medical Center have found that exercise is one of the best
ways to reduce stress, and when you start your day with a workout, the
benefits can last all day.
Reduced Hunger
It may seem counterintuitive, but
working out in the morning may actually set you up for less hunger all
day long. Researchers at Loughborough University have found that
exercise can reduce the body’s levels of ghrelin, a hormone that
stimulates appetite, while a review conducted at Indiana University
suggests that the mere act of exercising can make it easier to pass up
on unhealthy treats in favor of fruits, veggies, and lean proteins.
Increased Productivity
The best way to enjoy a more
productive day is to add a morning workout to your schedule. Exercise
helps regulate your circadian rhythms, making it easier to get enough
sleep — and high-quality sleep, at that — every night. An abundant body
of research suggests that sleep is one of the best determinants of
productivity over the course of the day, so that A.M. sweat session
might just be the key to being more effective in both your personal and
professional lives.
A Faster Metabolism
If you want to speed up your
metabolism, it’s time to start rethinking your morning routine. Starting
your day by exercising on an empty stomach can help you burn more fat,
rev your metabolism, increase your desire for healthy food, and send
your energy level through the roof. Need we say more?
Improved Academic Performance
Eager to ace that test? Try starting
your day with some exercise. According to researchers at Texas
University, students who got an early start to their day had higher test
scores than those who hit the snooze button. When you consider that
researchers at the Autonomous University of Madrid have also linked
exercise to improved academic performance, you’ve got plenty of reasons
to start your day off with a workout.
Stronger Blood Vessels
A weak or bulging blood vessel can
change your life in an instant. Fortunately, a little exercise first
thing in the morning can help you strengthen your blood vessels,
reducing your risk of a deadly cardiovascular event. According to
research published in Circulation, exercise can significantly improve
the health of the endothelium, the inner lining of your blood vessels,
making you less likely to suffer from atherosclerosis, heart attack,
blood clots, and stroke. When you combine that the weight-lowering
effects of early morning light, it seems like an A.M. workout might just
be the perfect prescription for a healthy life.
Increased Optimism
Convincing yourself to see the glass
half full can be hard, but morning exercisers may have the upper hand
when it comes to optimism. Researchers at the University of Toronto
found that early birds are generally more optimistic than night owls,
and when you add in the endorphin rush you get from exercise, it’s not
hard to see why an early workout can make all the difference in how the
rest of your day pans out.
Better Self-Esteem
There’s nothing like feeling healthy,
energetic, and confident to make the world seem like your oyster.
Luckily, some early morning exercise can raise that self-esteem through
the roof in no time. Research from the Norwegian Directorate for Health
and Social Affairs reveals that exercise is significantly associated
with high self-esteem, and when you start your morning on a high note,
it’s easy to set the tone for your whole day.
Increased Discipline
If you’re eager to get into a routine
you can stick to, exercising in the morning is a great place to start.
Exercising when you first wake up helps you create the discipline
necessary to achieve your long-term health and fitness goals by
challenging you the second you get out of bed. Even better, committing
to exercise at the same time each day can help you maintain a more
effective and disciplined schedule throughout your day.
Greater Fat Loss
Exercising in the morning can do more
than just rid you of excess weight — it can actually help you
specifically target body fat. The results of a Belgian study published
in the Journal of Physiology reveals that exercising on an empty stomach
improved glucose tolerance and improved subects’ fat-burning capacity.
More Workout Consistency
Your ability to be consistent is one
of the most important factors in the success of any workout plan.
Fortunately, early exercise can help you stick to a regular routine —
you may not always be free after work, but most of us have precious
little on our plate at the crack of dawn.
A Stronger Immune System
Make your immune system stronger by
starting your day out with a jog or trip to the gym. According to a
study published in the American Journal of Physiology, exercise can help
improve the efficacy of your antibodies, keeping your immune system
strong.
Night Owls Become Morning People
Morning people are more optimistic,
have lower BMIs, and actually relish getting out of bed in the morning.
The good news? You can become one of them, even if you’re a staunch
night owl at the moment. After a few weeks of A.M. exercise, you’ll be
so dependent on that morning energy and endorphin boost that you might
just switch your loyalty from night to day.
More Solo Time
Working out in a crowded gym isn’t
always relaxing, but the art of exercising itself can be a highly
meditative act. Making time to exercise early in the morning can mean
you’re often the only one on the street or at the gym, giving you the
peace and quiet you deserve but so rarely get.
A Better Work-Life Balance
Squeezing in a workout during your
lunch hour can make mealtime a rush, and trying to hit the gym on your
way home after a long day can make you dread exercise. Luckily, starting
your day with a workout can make it easier to compartmentalize your
day, making 9 to 5 all about business and leaving you the rest of the
day to devote to your passions. Researchers at Saint Leo University have
even found that regular exercise can help you achieve the highly
elusive work-life balance so many of us seek.
Reduced Metabolic Syndrome Risk
Metabolic syndrome, a group of
conditions that includes excess belly fat, high blood pressure, and high
blood sugar, may increase your risk of heart disease and diabetes, but
some morning exercise may help. Research published in Diabetes Care
reveals that exercise can help reduce your risk of metabolic syndrome,
and the extra fat-burning power you get from exercising first thing can
slash your risk even further.
Better Moods
Start the day on the right foot by
adding some exercise to your routine. The rush of endorphins you get
from an early morning workout can help set you up for a better mood all
day long, keeping your stress level low and your feelings of relaxation
and well-being high.
Reduced Acid Reflux Symptoms
Make those GERD symptoms a thing of
the past by getting in your exercise before breakfast. Exercising after a
meal can cause acid reflux symptoms, increasing your risk of ulcers,
infection, and esophageal cancer over time. Fortunately, exercising
before breakfast means there's nothing sloshing around in your stomach
that will trigger reflux symptoms when you start moving.
Better Workouts
After a long day, it’s often hard to
imagine adding yet another task to your schedule, making workouts seem
like a chore. However, in the morning, when your mind is clear, the
pressures of the day to come haven’t yet gotten to you, and you have
some space to yourself in the gym, it’s easy to get into a groove that
allows you to work out longer and more effectively than you would at a
packed workout class later in the day.
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Fewer Cold and Flu Symptoms
Kiss those winter cold and flu
symptoms goodbye by adding a morning workout to your routine today.
Researchers at the Medical University of Graz have determined that
vitamin D, which is most bioavailable from sunlight, can help diversify
the good bacteria in your gut, keeping your immune system strong and
effective at fighting disease.
More Creativity
Think exercise and creativity are
unrelated? Think again! Research published in Frontiers in Neuroscience
reveals that individuals who exercised regularly scored higher on
creativity tests than their sedentary counterparts, which can vastly
improve work productivity and satisfaction for those in creative fields.
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Improved Insulin Sensitivity
Move over, weight loss; insulin
sensitivity is the name of the game when it comes to healthy living
these days. The combination of early morning sunlight and exercise can
improve your body’s insulin sensitivity, helping you shed those extra
pounds in no time. Researchers in Belgium have found that exercising in a
fasting state can improve insulin sensitivity, making it easier to lose
weight, improve your body’s carbohydrate metabolism, and reduce your
risk of diabetes.
Stronger Bones
Want to reduce your risk of fractures
as you age? Start your day with a workout. Researchers at Lund
University in Sweden have deemed exercise an effective means of
increasing the strength of your bones, and the boost of vitamin D you
get from early morning sunlight can lower your risk of bone
demineralization and fracture.
Improved Addiction Prognosis
Kicking a habit can be hard, but
morning exercise can make you more likely to stick to your plan.
Research published in Frontiers in Psychiatry suggests that exercise may
improve recovering addicts’ long-term commitment to sobriety, and the
boost of endorphins that are triggered by the combination of exercise
and sunlight can make it easier to stay committed to your clean living
plan.
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Increased Willpower
The “transfer effect” describes when
behaviors from one part of your life begin to positively influence
others, and morning exercise has a major transfer effect into other
areas of your life. For those who kick off their day with some exercise,
the willpower that it takes to strap on your sneakers instead of
hitting snooze and grabbing a bagel can make it easier to find willpower
in other parts of your life, both personal and professional.
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Healthier Skin
When you’re rushing to the gym from
work, you’re bringing all the grit and grime that’s accumulated on your
face throughout the day with you. For those who don’t have time to take
off all their makeup prior to a workout, much of that face paint ends up
mixing with sweat and dead skin to clog your pores, creating complexion
issues in the process. Fortunately, for early morning exercisers,
they’re starting their day with a freshly-washed complexion, reducing
their risk of breakouts as compared those who favor an evening workout.
Decreased Anxiety
Instead of letting stress build all
day long, nip it in the bud before it starts with a workout. Researchers
at the University of Michigan Medical Center and the Rex Sports
Medicine Institute have found that exercise can help reduce your
anxiety, helping you tackle whatever the day throws at you stress-free.
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Reduced Colorectal Cancer Risk
Colorectal cancer is the second
leading cause of cancer death in the United States, but starting your
day with a workout could change that. Research published in the Journal
of Clinical Oncology reveals that increased vitamin D levels, like those
you’d enjoy from adding some outdoor exercise in the A.M. to your
schedule, can help reduce your risk of this potentially deadly disease,
and weight loss helps lower your chances of developing the disease even
further.
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Reduced Dementia Risk
Starting your day with some exercise
could be the key to a healthier brain and stronger memory. Research
conducted at the University of Muenster reveals that exercise
significantly reduces your dementia risk, and all that blood flow to
your brain can help reduce the inflammation and tissue loss that often
goes hand-in-hand with a dementia diagnosis.
Reduced Seasonal Depression Risk
Making a morning workout part of your
regular routine can help you fend off those seasonal blues. Spending
some time in the morning sunlight, whether you’re taking a run outside
or just walking to the gym, can help reduce your risk of seasonal
depression, and virtually any form of exercise can help boost your mood.
Lower Diabetes Risk
Anyone looking to reduce their risk
of diabetes would be wise to add morning exercise to their routine.
According to the Diabetes Prevention Research Program Group, exercise is
an effective means of lowering your type 2 diabetes risk and
researchers at the University of Alberta have linked increased vitamin D
levels to lower blood sugar and improved insulin sensitivity. When you
add in the BMI benefits of morning sunlight, it’s clear that an early
morning workout can mean major positive changes for your health.
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Reduced Risk of Cancer-Related Death
While more than one-third of men and
women will be diagnosed with cancer at some point in their lifetime,
adding exercise to your A.M. activity list can help improve your chances
of surviving. Research published in the Journal of Cancer Survivorship
reveals that exercise can help reduce your risk of having a cancer
diagnosis become fatal, and there’s ample evidence that vitamin D can
reduce your risk of colorectal cancer, too.
Increased Sense of Accomplishment
Starting your day with a workout can
improve your self-esteem and make you feel like you’ve accomplished
something long before many of your peers have even gotten out of bed.
It’s pretty unlikely that scrolling through Instagram and pushing your
alarm back in 10-minute increments will yield a similar result.
Improved Workout Results
If you want your workout to be more
effective, try moving it from evening to morning. Not only are you more
likely to get a machine at the gym when you work out early, you’re more
likely to stick to your routine when there’s nothing else to distract
you, making it easier to reach your workout goals in a timely manner.
Better Sleep
Morning exercise can help your body
operate like a finely-tuned machine by adjusting your circadian rhythms,
making it easier to get out of bed in the morning and fall asleep at
night. While working out can give you great energy throughout the day,
exercising in the morning is unlikely to keep you up when you’re trying
to hit the hay, while an evening workout often leaves exercisers too
amped up to fall asleep.
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A Longer Life
Living a long healthy life is a major
goal for most of us, but our lifestyle choices seem to be working
against us. Fortunately, adding a morning workout to your routine can
lower your BMI, your body fat percentage, reduce your risk of chronic
disease, and may even make you happier, setting you up for better health
and a longer life.
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Source: msn.com
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