Winter is here, and waking up early feels like a challenge. The warm comfort of a blanket can make getting out of bed the hardest part of the day, and exercising during winter is the last thing on the mind. But this is when a little motivation can make all the difference for your health. Morning exercise is a powerful habit that boosts your energy, improves your mood, and helps you stay fit.
This blog will share all the crucial morning exercise benefits and show you how it can transform your day. We’ll answer common questions like: Is it good to workout on an empty stomach? And discuss morning exercise benefits for weight loss, overall wellness, and more. You’ll also learn about the science behind working out in the morning on an empty stomach and why it could be a great addition to your routine. Let’s get started on the path to a healthier, more energetic you!
Table Of Contents
- Is It Good To Do Exercise In The Morning? 11 Morning Exercise Benefits For Weight Loss, Wellness And More
- What Type of Exercise Is Best For the Morning?
- Expert’s Advice
- The Final Say
- FAQs
- References
Is It Good To Do Exercise In The Morning? 11 Morning Exercise Benefits For Weight Loss, Wellness And More
Yes, it is absolutely amazing to work out in the morning. In fact, morning hours are the perfect time to reap the maximum benefits of exercising. In this section, let’s observe the morning exercise benefits:
1. Develops Self-Discipline
Discipline se bano apne sapno ka hero!
Morning exercise is a powerful tool for building self-discipline because it sets the right tone for the day. You are showing responsibility and accountability to yourself by committing to a workout in the morning. It's not only a strengthening routine for your physical health but also for your mental resilience because showing up consistently in the morning helps you develop consistency in workouts and builds a habit of discipline.
Over time, this commitment spills into other parts of your life to tackle things more focused and determined. Eventually, exercising in the morning forms the foundation of a disciplined lifestyle.
2. Burns More Fat
Shed pounds while you rise and shine!
Morning exercise benefits fat loss, which is the ultimate fitness goal for many. A study conducted by the British Journal of Nutrition showed that following an effective body fat loss workout plan on an empty stomach can burn up to 20% more fat than exercising after a meal. Another similar study found that exercisers who exercised before breakfast had increased fat oxidation and were, therefore, able to eat a high-calorie diet without worrying about weight gain.
3. Heightens Psychic Senses
Tune into your intuition with every stretch.
Morning exercise acts like a powerful radar tuner that can fine-tune your mood for the entire day. Exercise and mental health are closely linked, and physical activity increases serotonin levels in our bodies, which helps us to regulate our moods altogether. Exercise also causes the release of several neurotransmitters and hormones, such as endorphins, dopamine, and norepinephrine, which all work together to produce happiness and a feeling of wellness.
With morning exercises, you can significantly boost both your physical and mental health to get you going on the right note for the rest of the day.
4. Increases Energy Levels
Start strong, stay strong—energy awaits!
Researchers at the University of Georgia have discovered yet more scientifically based evidence linking regular low-intensity exercise to a 20% increase in energy and a 65% reduction in fatigue. Exercise can, therefore, be stated to directly affect the central nervous system. Regular activity enhances the flow of oxygen and nutrient supply to your lungs and heart, as well as your cardiovascular system, endurance, and general stamina, thus building up more energy throughout the day.
Complement these morning exercise benefits with energy-boosting foods and drinks after workouts.
5. Controls Blood Glucose Levels
Keep your blood sugar in check—exercise is the key!
Regular morning exercise is essential in controlling blood glucose levels, especially among diabetic patients. Exercise helps increase insulin sensitivity so the body can use glucose more efficiently and decrease blood sugar levels. Studies have indicated that lowering HbA1c values could mean better long-term control of blood glucose, even if there was no weight loss.
Both aerobic and resistance training can be beneficial; however, moderate-intensity exercise proves to be significantly effective at stabilising blood glucose levels throughout the day. Exercise can add a new dimension to improving blood sugar control and, in general, health.
Make sure to follow blood sugar charts by age and gender for more reference.
6. Reduces Calorie Intake
Kam calories, zyada khushi!
Morning exercise helps reduce calorie intake by jumpstarting your metabolism and curbing hunger throughout the day. Early physical exercise increases your body's capacity to burn calories, which may help you make better dietary choices. Additionally, exercising can help regulate appetite hormones, making you less likely to overeat later. By starting your day with a workout, you set a positive tone for mindful eating and portion control.
7. Controls Blood Pressure
A healthy heart starts with a healthy routine!
Vascular Health and Risk Management Research aimed to examine the effect of exercise timing on blood pressure. Researchers enrolled participants in 30-minute exercise sessions monitored at various times. Findings showed that morning exercise reduced blood pressure by 10-25%.
8. Increases Metabolism
Kickstart your metabolism and keep it burning!
The amount of calories you need for many life-dependent activities, such as blood circulation, breathing, repair, etc., is called basal metabolic rate. This rate varies depending on your age, gender and body type. Exercising in the morning tends to induce a better metabolic rate, leading to more calories burned during the day.
9. Boosts Testosterone Levels
The secret to hormonal balance!
According to the National Institute of Fitness and Sports, testosterone levels peak at dawn. Testosterones are the hormones responsible for building muscle, helping you lift heavier weights and building strength. Your testosterone levels peak early in the morning, which will help you knock out your strength training sessions.
10. Helps You Sleep Better
Better mornings lead to peaceful nights.
Your sleep cycle is regulated by melatonin, which is produced earlier in the evening by early morning exercise. People who exercise at night had a higher chance of maintaining deeper sleep cycles and getting more sleep than those who exercise later in the day, according to the National Sleep Foundation.
11. Gives A Sense of Accomplishment
Every morning workout is a step toward success.
Exercise in the morning gives you a strong sense of success that improves the rest of your day. A workout, no matter how short, boosts confidence and reiterates commitment to health. This feeling of achievement may motivate you to pursue other activities with enthusiasm and determination. Starting the day with exercise creates a habit of success that inspires one to achieve their goals!
Also Read: Discover The Best Time To Workout For Weight Loss And To Lose Belly Fat!
What Type of Exercise Is Best For the Morning?
Any exercise in the morning is good for your health. However, there are a few options for a good morning workout that you should consider. Here are some examples of morning exercises:
1. Walking
A morning walk is an easy way to get some light exercise. According to WebMD, a 30-minute morning walk 5 times a week can reduce the risk of disease by 43%. Because morning walks can improve immune function.
2. Running
Running or jogging is a morning aerobic exercise that is beneficial. Running at least 10 minutes a day has been shown to lower the risk of heart disease.
3. Cycling
Cycling in the morning improves the activity of the cardiovascular system. It improves balance and coordination while helping with weight loss and lowering low-density lipoprotein (LDL) levels.
Cycling for 30 minutes each day will maximise the effects. In addition to the above exercise, you can do other morning exercises. Push-ups, sit-ups, planks, and squat jumps are examples of resistance exercises. Of course, in order to maximise the benefits of this early workout and prevent injury, you should always warm up before working out and cool down afterwards.
4. Yoga
It's common knowledge that the greatest and most appropriate time to perform yoga poses is in the morning, ideally just before or right before sunrise. Always do it without eating anything. Yoga helps to strengthen and mend the body's interior organs in addition to toning the body's exterior.
5. Surya Namaskar
A single Surya Namaskar burns around 13.91 calories. If you practice Surya Namaskar in the morning for 30 minutes and complete about 15 rounds, then you will burn almost 278-280 calories. That's more than a person would normally burn in 1 hour of cardio. As there are many versions of Surya Namaskar that suit your physical condition, choose one for yourself.
This is not just about burning calories; it also deals with an individual's overall health and well-being. Try to do as many Surya Namaskar as possible. Don't overload yourself all in one go. Start from 6 or 8 SN and then gradually increase the number according to how comfortable you are.
6. Stretching Exercises
Stretching exercises are a must in your daily routine. Even on your rest days, try some nice stretching exercises. Studies suggest that protein builds up in joints overnight. It is important to stretch your muscles and exercise your joints to prevent diseases such as arthritis. In addition, these stretching exercises will strengthen your muscles. It is important to add toning to your training regimen. After burning calories, it's time to tone up. Yoga asanas like Downward-Dog, Cobra, Virasana variation and Cat-stretch combine toning and stretching.
7. Pranayama
It has been a long since the yoga guru Baba Ramdev made pranayama popular among people, and now it is a craze. Pranayama has the power to keep you fit and young. This, too, must be practised on an empty stomach. It is a panacea and one of the most straightforward methods for treating any kind of illness. It breaks down the stomach area fat, which is the most stubborn fat. If you are a beginner, you can do this exercise for 3 minutes and gradually go up to 10 minutes. The ideal way is to do 700 Kapalbhati counts every day.
8. Mountain Climbers
Mountain climbers are an excellent bodyweight exercise that helps burn fat and tone muscles. This is an excellent high-intensity full-body workout that burns calories in a very short time. It involves various muscles, such as the shoulders, legs, arms, and core, burning more calories while doing it. It also increases metabolic rate after exercise, burns more calories at a fast rate, and supports fat loss.
The rule for doing this exercise is to keep the core tight. Increasing the intensity can be obtained by trying to bring the knees closer to the chest. Gradually increase the intensity of the exercise. This aerobic exercise also enhances one's heart and lung capacity and is excellent for increasing core strength and agility.
Also Read: Workout Routine With 11 Best Morning Exercises To Reduce Weight And Belly Fat!
Expert’s Advice
Starting a new exercise routine can be exciting and daunting at the same time. It's common to get excited about our fitness goals, but we also focus on the importance of proper technique and injury prevention. It is also important that you exercise at a time that works best for you because exercise is important, and the time you exercise is secondary. If you don't exercise at all because morning exercise is bothersome or inconvenient, then you should work out at a time that works best for you—rather than skipping exercise altogether.
Health Expert
Lavina Chauhan
The Final Say
Morning exercise benefits us in many ways! It helps with weight loss, makes us feel happier, and gives us more energy for the day. Doing exercises in the morning can also improve our focus and keep our hearts healthy. So, if you're wondering what good morning exercise is for, remember that it helps our bodies and minds stay strong and healthy!
FAQs
1. What are some easy morning workouts for elderly people?
Easy morning workouts for elderly individuals include gentle activities like brisk walking, chair exercises, and stretching routines. These low-impact exercises help improve mobility, balance, and overall well-being.
2. Which morning exercises are perfect for students?
Perfect morning exercises for students include quick workouts like jumping jacks, yoga stretches, and bodyweight exercises such as push-ups and squats. These activities boost energy levels and enhance focus for the day ahead.
3. Is it better to walk or cycle in the morning?
Both walking and cycling have their benefits, but walking is generally easier on the joints and can be done anywhere. Cycling provides a great cardiovascular workout and can be more engaging if you enjoy exploring your surroundings.
References
- https://www.piedmont.org/living-real-change/5-benefits-of-morning-exercise
- https://www.hindustantimes.com/lifestyle/health/5-incredible-health-benefits-of-exercising-in-the-morning-weight-management-to-mental-clarity-101725363045472.html
- https://physiofusion.co.uk/morning-exercise-what-are-the-benefits/
- https://sfhealthtech.com/blogs/post/benefits-of-morning-workout?srsltid=AfmBOoqQL7zbkRlUKQMA4m-tbsN8hTAfHGHJvdDpdqcbYcf79SvR1fia
- https://prodiadigital.com/en/articles/recognize-the-benefits-and-various-kinds-of-morning-workouts
- https://www.redbull.com/in-en/early-morning-workout-best-exercises#:~:text=If%20you%20prefer%20cardiovascular%20exercise,distance%20as%20your%20fitness%20improves.
- https://www.beatoapp.com/blog/best-morning-exercises-benefits-how-to-do/
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