When is your favorite time to exercise? Working out in the morning has some advantages. Exercise is a time-tested way to increase energy levels. You’ll have more endurance and be able to make healthier food choices throughout the day. Plus, it can help you sleep better at night and even improve your mood; finding a regular exercise routine can make a big difference in your quality of life. But there’s another reason to gear up for a workout early in the day. New research shows doing so may enhance the metabolic benefits of your workouts.
How Morning Exercise is Better for Metabolic Health
What’s so special about movement in the morning? Studies show that many aspects of health are controlled by circadian rhythms, 24- hour cycles determined by our internal biological clocks. These daily rhythms are linked to phenomena such as sleep, body temperature, hormone secretion, blood pressure, and the release of certain chemicals in the brain. Circadian rhythms can be affected by such things as travel across time zones, shift work, and exposure to light.
Circadian rhythms also affect energy metabolism, including skeletal muscle metabolism. Research shows exercising in the morning causes more favorable changes in energy usage by skeletal muscles. When you work out in the morning, your muscles can better tap into energy sources, including carbohydrates and fats. This can lead to greater metabolic health benefits.
Some research also suggests that exercising first thing in the morning before breakfast leads to greater fat loss. One study found that subjects who exercised in the morning for 6 weeks consumed fewer calories than a group who worked out in the evening. They also showed greater improvements in waist size, body mass index, and body weight.
Do Morning Workouts Have More Heart Health Benefits?
One reason we exercise is to lower the risk of cardiovascular disease. One risk factor for heart disease is high blood pressure. A study found that doing aerobic exercise in the morning caused a greater reduction in systolic blood pressure (the upper number) at night relative to doing an aerobic workout later in the day.
Another study compared the effects of different exercise times with blood pressure readings in adults with early hypertension. The study found that 7 a.m. workouts were most beneficial for blood pressure control relative to workouts at 1 p.m. or 7 p.m.
Morning Workouts Are Better for Sleep Too
Some studies also show morning workouts improve sleep more than afternoon and evening ones, although exercise seems to improve sleep no matter when you do it. However, it’s better not to exercise within a few hours of bedtime since exercise elevates hormones like epinephrine and norepinephrine that hype you up. You might not feel like drifting off to sleep with these hormones keeping you on high alert!
Better Focus
Another benefit of morning workouts is they wake up your brain. Research shows exercise improves focus and even boosts memory and cognitive function. If you’re heading for work or school after your workout, a morning workout may help you feel better and perform better. Studies even show that exercise increases brain-derived neurotrophic factor (BDNF), a molecule that helps preserve nerve cells in the brain and aids in learning and memory.
A study discussed in Psychology Today also found that exercise improves decision-making ability, although the benefits are greatest when you’re physically active throughout the day. So, less sitting and more movement! If you can increase your decision-making skills and boost blood flow to your brain with a morning sweat session, so much the better.
Do a Thorough Warm-Up
If you work out in the morning, you’ll need a thorough warm-up. Since your muscles are less pliable, add a few more minutes on to your dynamic warm-up, especially if you’ll be working with weights. If you pop out of bed and do a workout, warming up is even more critical since it’s not healthy for your heart to go from a complete resting state to fast-paced exercise. Make the transition gradual by warming up slowly and thoroughly. Make sure you’re well-hydrated beforehand too. After 8 hours of sleep, your body is in a low fluid state. So, drink a big glass of water before you begin and sip water throughout your workout.
The Bottom Line
Morning workouts offer some metabolic advantages but look at the bigger picture when deciding when to exercise. If you can barely wake up in the morning and it takes you several hours to feel fully alert, morning workouts may not be for you. When you first wake up, your muscles are cold and less pliable. Plus, studies show people perform better with strength training in the late afternoon and early evening when their muscles are warmer. So, if you’re doing heavy strength training, doing that workout in the morning may not be the best option.
Early morning workouts aren’t for everyone. Some people also have problems during high-intensity interval training in the morning and perform better later in the day. But if you’re doing moderate-intensity exercise, a morning workout could be your best option and offer additional benefits. Also, keep in mind that, despite these findings, you might enjoy exercise more or perform better later in the day. So, do what works for you! Exercise offers benefits any time of day. If you choose a time that works for you, you’ll be more consistent and that counts the most.
References:
- News-Medical.net. “Why You Should Exercise in the Morning”
- Shogo Sato, Astrid Linde Basse, Milena Schönke, Siwei Chen, Muntaha Samad, Ali Altıntaş, Rhianna C. Laker, Emilie Dalbram, Romain Barrès, Pierre Baldi, Jonas T. Treebak, Juleen R. Zierath, Paolo Sassone-Corsi. Time of Exercise Specifies the Impact on Muscle Metabolic Pathways and Systemic Energy Homeostasis. Cell Metabolism, 2019; DOI: 10.1016/j. cmet.2019.03.013.
- Fairbrother K, Cartner B, Alley JR, et al. Effects of exercise timing on sleep architecture and nocturnal blood pressure in prehypertensives. Vasc Health Risk Manag. 2014;10:691-698. Published 2014 Dec 12. doi:10.2147/VHRM.S73688
- “High Morning Blood Sugars | ADA – Home | ADA.” https://www.diabetes.org/diabetes/blood-sugar-management/high-morning-blood-sugars.
- “Morning Exercise May Improve Decision-Making During the ….” 30 Apr. 2019, https://www.psychologytoday.com/us/blog/the-athletes-way/201904/morning-exercise-may-improve-decision-making-during-the-day.
- “Working out in the morning helps improve cognitive ….” 11 Oct. 2019, https://www.brainfunction.news/2019-10-11-morning-workouts-help-improve-cognitive-function.html.
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