A bright morning and pleasant warmth outside can inspire early exercise. Is the heroism shown to be worth all the effort, or is it better to postpone physical activity until the evening? We consult medical research.
In spring and early summer, we often start training in the morning. This is due not only to the imposed standard of an “athletic body on the beach” but also to changes in daylight hours, biorhythms and the desire to avoid the heat during the day. Let’s figure out who morning classes are suitable for.
The benefits of morning workouts
1. Improved mood and increased energy
Morning workouts promote the release of endorphins – substances in the brain that cause a state of euphoria and a feeling of joy. This effect is often called runner’s high. Endorphins help improve your mood and create a feeling of well-being that lasts throughout the day. But only if you were able to drag yourself out of bed in the morning and get a good workout.
Research shows:
- People who exercise in the morning have higher levels of productivity throughout the day;
- Morning jogging helps them feel more focused and energized for the day;
- After a run, they cope with work tasks faster and feel less tired.
Regular morning exercise can help improve your overall well-being and quality of life.
2. Reduce stress and anxiety
Physical activity, especially in the morning, can significantly reduce stress and anxiety. Cortisol, known as the stress hormone, naturally rises in the morning, helping us wake up. However, for some, its levels may be excessive, leading to feelings of stress.
Suppose you often experience anxiety attacks in the morning because of upcoming work tasks. In that case, you can reduce your cortisol levels by jogging in the morning. This will also help you respond more calmly to stress throughout the day. According to experts at Boston University School of Medicine, physical activity is a natural way to reduce anxiety and improve mental health.
3. Accelerate metabolism
Morning workouts can help speed up your metabolism, which helps you burn calories more efficiently. This is especially important for those trying to lose weight or maintain a healthy weight. During morning workouts, the body begins to burn calories even before breakfast.
When you start exercising in the morning, you may notice that weight loss is faster, and the desire to snack appears less frequently.
A study from the International Institute of Integrative Sleep Medicine at the University of Tsukuba (Japan), which examined the effect of morning exercise on daily fat oxidation, confirms the positive effect of morning exercise. The experiment participants, young, healthy men, performed physical exercises before breakfast. The results showed that morning workouts significantly increased the amount of fat burned over 24 hours compared to evening workouts. This indicates the potential benefits of morning exercise for weight management and overall health benefits.
4. Improved cognitive function
Morning workouts are good not only for the body but also for the brain. Physical activity stimulates brain activity and improves cognitive functions such as attention, memory and processing speed. This can be especially useful for entrepreneurs, students and creative professionals. Students may notice that after exercising in the morning, they find it easier to concentrate on lectures and complete homework. Research shows it also helps you remember information better and respond more quickly to instructors’ questions.
Scientists from the University of Western Australia have concluded that regular exercise improves cognitive function and can help prevent age-related changes in the brain.
5. Increased self-organization
Morning workouts help you build a regular schedule, which promotes self-discipline and commitment to a healthy lifestyle. People who exercise in the morning are less likely to miss exercise due to busyness or fatigue that may occur later in the day.
The harm of morning workouts
1. Risk of injury
Early morning workouts carry a greater risk of injury than afternoon or evening workouts because the body is not yet fully awake, which can result in less flexible muscles. This is especially true for intense sports, sprinting and strength training. Cross-fitters note that they are more likely to suffer minor injuries, such as sprains, in the morning.
To reduce the risk of injury, it is important to spend more time warming up and stretching in the morning.
2. Lack of sleep
Those who get up too early for morning workouts may need more hours of sleep. Lack of sleep negatively impacts health, increasing the risk of cardiovascular disease, obesity, and other problems. Those who have to stay up past midnight and try to get up early for morning runs may soon find that it affects their quality of sleep and overall well-being.
It is important to find a balance between training and getting enough rest.
3. Increased cortisol levels
Cortisol plays an important role in regulating stress, and its levels can vary depending on the time of day and physical activity. For some people, morning workouts can cause cortisol levels to rise, which leads to stress and negative health effects. For example, if you do power yoga in the morning, you may notice that after class, you feel more tense and irritable.
Doctors explain this by saying that morning workouts can increase cortisol levels for some people. In such cases, they advise training at other times of the day. Monitor your condition.
4. Low energy levels
Exercising on an empty stomach in the morning can lead to decreased energy levels and performance. This is especially true for intense workouts that require significant energy expenditure. For example, during morning high-intensity interval training (HIIT), you may find that you need more energy and it’s too difficult to exercise. In this case, you can have a light breakfast before training, which will help improve your results and overall well-being.
The British Heart Foundation recommends a menu that will help you find a balance between your morning workouts and meals.
Who are morning workouts suitable for?
1. Larks
People who naturally wake up early and feel energized in the morning benefit most from morning workouts. Their circadian rhythms are in sync with the early start of the day, making morning workouts more comfortable and productive. If you’re the type of person who always wakes up at six in the morning without an alarm, morning workouts may be ideal for you.
2. People with busy schedules
Morning workouts may be your only opportunity for physical activity if your work or school day is very busy. This helps ensure regularity in your studies without being distracted by evening chores and responsibilities. Morning exercise can become a kind of ritual that will help you start the day right.
3. People who care about mental health
Morning workouts are especially beneficial for those looking to improve their mental health, as they release endorphins and reduce stress levels from the start of the day. To avoid stress, you can try breathing exercises and start the day with a feeling of peace and confidence.
For whom morning workouts are not suitable?
1. Owls
For people with a later circadian rhythm, who prefer to go to bed late and wake up late, morning workouts can be uncomfortable and even harmful. Lack of sleep and low energy levels can negatively impact their productivity and overall health. Suppose you fall asleep after midnight and try to get up early for morning workouts. In that case, you can only worsen your health and quickly lose motivation. But evening classes may be ideal for you.
2. People with chronic diseases
People with certain chronic illnesses, such as arthritis or heart disease, may find it difficult to exercise in the morning due to symptoms that are worse at this time of day. It is important to choose a time for training when the manifestations of chronic diseases are minimal.
3. Night shift workers
Those who work night shifts often have disrupted circadian rhythms, so they may have significant difficulty trying to exercise in the morning. More suitable for training would be the afternoon or evening. If you spend the whole night writing code or a report and think that it would be nice to go to the gym before going to bed, you are not taking care of yourself. It is better to postpone training until after a nap.
The ideal training time depends on your body and lifestyle. Morning workouts can be beneficial for improving mood, boosting metabolism and cognitive function, and maintaining discipline and regularity. However, they may also carry certain risks. Focus on how you feel, take good care of yourself, and discuss major changes to your exercise schedule with your healthcare provider.
