What You're Missing By Not Working Out In The Morning
With colder weather beginning and days getting shorter in the Fall and Winter months it may be necessary to change up your workout routine.
This may mean working out in the mornings is most convenient.
With the amount of stress and heavy schedule most adults experience it can be hard to make time for the recommended 30 minutes a day of exercise. While it may be difficult to begin this habit, there are some significant benefits to morning workouts enough so that it may be worth keeping up the routine.
New Healthy Habits Form
Often times when a new healthy habit is started it will lead to additional healthy habits. By working out in the morning before making any other decisions for the day you are more likely to make healthier dietary decisions the rest of the day. It is a psychological side effect that makes you want to strive to make healthy decisions the rest of the day.
Give yourself a helpful boost by keeping nutrient dense snacks available in your home and work. Beginning your day with a workout can make it easier to say no to sugar laden foods, mindless eating, and calorie dense snacks.
Sleep Will Improve
Waking up early and getting expending energy through working out will help you to sleep better at night. The National Sleep Foundation (NSF) reports that people who work out on the treadmill in the morning, specifically 7 a.m., sleep deeper, longer, and experience more restorative sleep than those who do not.
Exercise releases mood enhancing endorphins. Getting in your exercise in the morning allows you to experience this benefit throughout the day rather than waiting until late in the day and risking them keeping you up. Starting your day feeling more optimistic from these chemicals will help you to have a better attitude throughout the day and experience less anxiety and stress.
Lower Blood Pressure
For those diagnosed with hypertension or pre-hypertension getting exercise is probably on the to-do list from their diagnosing physician. A 2014 study looked at three exercising times among participants; 7 a.m., 11 a.m., and 7 p.m. The morning exercises at 7 a.m. were able to reduce their blood pressure by 10 percent.
Here is a tip! Always opt for the stairs instead of the elevator during your work day.
More benefits will come along
Increased Weight Loss
A recent study conducted in 2019 showed a “significantly more weight” loss by those who worked out earlier in the day. An additional finding that could also lead to increased weight loss is the amount of physical activity these early morning exercisers had throughout the day. It was found that those who worked out earlier in the day ate around 100 calories less than those who did not.
By waking up slightly earlier to get in your workout you are freeing up your afternoons and evenings for activities that you enjoy. Getting in your workout and getting it out of the way allows you to not feel the weight and burden of an evening workout. Having extra time to do the things you love or even make extra money can improve your overall sense of wellbeing.
Having a Routine
Some people are able to exist and function without a set schedule and routine. However, for most having a routine gives them a sense of accomplishment and balance in life. Having a workout routine will also help to prevent skipping your workouts altogether.
Once you’ve established the habit of working out in the morning you’ll likely find yourself not wanting to miss this scheduled date.
It’s totally doable to burn some calories in your seat if you are not lucky enough to sneak away for a lunch break. You just need a little creativity to make it worthwhile!
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Final Thoughts on Morning Workouts
According to the Physical Activity Guidelines for Americans it is recommended that healthy adults aim to get 150 minutes of moderate-intensity aerobic exercise a week. This can be accomplished by getting at least 30 minutes of exercise five days a week. Not only can exercise increase your physical health, but appears to be able to improve overall health as well; mentally, physically, and emotionally.
To be successful working out first thing in the morning doesn’t have to be complicated. It doesn’t require an expensive gym membership or home gym. It can simply mean taking a run outside in the morning, popping in a workout DVD, or tackling a few light weights in the garage. Finding the right routine, space, and form of exercise will depend on each individual’s needs and abilities.