Benefits of exercise

Benefits of exercising every morning

 Benefits of exercising every morning .

When it comes to working out, the best time of day to engage in a workout is when you can do it consistently. Everyone is different. The "right" time depends on factors like your preferences, lifestyle, and body.

   Although there is no one-size-fits-all answer, morning exercises do have some benefits. Let's take a look at the potential advantages of an early sweat session.

   Benefits

   If you're similiar with starting an exercise routine in the morning, consider the following benefits.

   1. Fewer distractions

   Morning workouts generally mean you're less susceptible to distractions. When you first wake up, you haven't even begun to tackle your to-do list for the day. You are also less likely to receive phone calls, text messages, and emails.

 With fewer distractions, you're more likely to stick with your workout.

   2. Beat the heat

   In summer, it will be more comfortable to exercise in the morning, since the hottest part of the day is around 10 am. m. to 3 p.m. It is recommended to avoid outdoor exercise during this time.

   If you prefer to do outdoor activities, it is best to exercise early in the morning, especially on very hot days.

   3. Healthy food options

   An early morning workout can set the tone for a healthier day.

   In a 2018 study published in the International Journal of Obesity, 2,680 college students completed a 15-week exercise program. Each week included three 30-minute cardio sessions.

   The students were not asked to change their eating patterns. However, those who adhered to the program made healthier food choices, such as eating less red meat and fried foods. 

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   While the study didn't test the best time of day to exercise, the results show how exercise can inspire healthier eating. Exercising earlier can encourage you to make healthy choices throughout the day. 

heightened alertness

   Morning exercise may be a better match for your body's hormonal fluctuations.

   Cortisol is a hormone that keeps you awake and alert. It is often called the stress hormone, but it only causes problems when there is too much or too little.

   Normally, cortisol rises in the morning and falls at night. It peaks around 8am.

   If you have a healthy circadian rhythm, your body may be more ready for exercise at this time.

   5. More comprehensive energy

   Regular exercise is excellent for increasing energy and reducing fatigue. When you exercise, oxygen and nutrients travel to your heart and lungs. This improves the cardiovascular system, stamina and general endurance.

   If you exercise earlier, you may feel more energetic during the day.

   6. Better focus

   Physical activity also improves focus and concentration, no matter when you do it. But if you're having trouble concentrating during the day, a morning workout might be just what you need.

   A 2019 study published in the British Journal of Sports Medicine found that morning exercise improves attention, visual learning, and decision-making.

   In the study, participants completed an 8-hour daily round of prolonged sitting with and without a 30-minute morning walk on a treadmill. On some days, they also took 3-minute walk breaks every 30 minutes.

   Morning exercise days were associated with better cognition throughout the day, especially when combined with regular rest periods.

Benefits of exercising every morning

   7. Better mood

   Physical activity is a natural remedy for stress. During exercise, your brain releases more endorphins, the "feel-good" neurotransmitters behind a runner's high. It also works as a distraction from anxious thoughts.

   Morning exercise is a great way to start your day on a positive note. You'll also feel a sense of accomplishment, giving you an optimistic outlook on your day. 

Appetite control

   In general, exercise helps regulate appetite by reducing ghrelin, the hunger hormone. It also increases satiety hormones such as peptide YY and glucagon-like peptide-1.

   However, exercising in the morning can further control your appetite.

   In a 2012 study published in Medicine & Science in Sports & Exercise Trusted Source, 35 women walked on a treadmill for 45 minutes in the morning. The researchers then measured the women's brain waves as they viewed pictures of flowers (the control) and food

   A week later, the process was repeated without morning exercise. Researchers found that women's brains had a stronger response to food images when they didn't exercise in the morning.

   This suggests that morning exercises may improve the way your brain responds to food cues.

   10. Increased general activity

   The benefits of an early morning workout are endless. According to the same 2012 study in Medicine & Science in Sports & Exercise Trusted Source, morning exercise is associated with more movement throughout the day.

   After walking for 45 minutes in the morning, the participants showed an increase in physical activity over the next 24 hours.

   If you are trying to live a more active lifestyle, morning exercises can help.

   11. Monitor your blood sugar

   Physical activity is an important part of managing type 1 diabetes (T1DM). But for people with DM1, exercise can be difficult. Exercise carries a risk of developing hypoglycemia, or low blood sugar.

   A 2015 study published in the Journal of Diabetes Science and Technology found that morning exercise reduces this risk. In the study, 35 adults with T1DM performed two separate morning and evening exercise sessions on a treadmill.

   Compared to the afternoon sessions, the morning exercisers were less likely to cause post-activity hypoglycemic events.

 Researchers think cortisol may have a role in this. In addition to increasing alertness, cortisol also helps control blood sugar. Low levels, which occur later in the day, can facilitate the development of hypoglycemia.

   12. Managing blood pressure

   In the United States, 1 in 3 adults has high blood pressure, or hypertension. Physical activity is one of the best ways to naturally control high blood pressure. But according to a small 2014 study published in Vascular Health and Risk ManagementTrusted Source, exercising in the morning may be the best option.

   During three separate sessions, 20 hypertensive adults exercised on a treadmill at 7 am. a.m., 1 p.m. a.m. and 7 p.m. Participants also wore a medical device to monitor their blood pressure response.

   The researchers found that the most favorable changes in blood pressure occurred on the training days at 7 a.m.

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