While most of us understand that regular exercise is critical to keeping us healthy, the time of your workout makes all the difference. Sure, personal preference, lifestyle and body type will all factor into what time of day is “best” for you to get a good workout in-but as sports science amasses more and more evidence, it appears that working out in the morning may offer some benefits.
Here are some reasons backed by sports science on why you might want to start your exercise routine early in the morning.
1. Less Distractibility
One of the greatest advantages that people get when doing work-outs is the lack of distractions. Early risers experience quieter phones, the to-do list stays untouched until afternoon, and people call back less frequently. Without competing emails or phone calls to deflect their attention, most of the people exercising in the morning will stick to the plan and complete their session while promoting consistency in their workout schedule. This concept can be understood by sports science principles, where the most successful athletes, whether beginners or otherwise, train consistently.
2. Beat the Heat
If one is a fan of taking exercises out in the field, then the best time is in the morning, considering the scorching rays of the summer sun. Normally, it is between 10am and 3 pm, meaning this is not the best time as it tends to get warm. Jogging, trekking, or biking requires cool fresh air during such an early morning, as it helps one be very comfortable and safe. Sports technology and sports biomechanics have proven that the regulation of temperature during exercise is a performance factor, and the workout time in the morning reduces the risk of heat stress.
3. Healthier Food Choices
One such interesting study that was published in the International Journal of Obesity mentions how people who exercised regularly began improving their eating habits, even though they were not told that they needed to have some alteration in their eating habits. Doing morning exercise will serve as a stimulus to pave the way for better eating throughout the day by making lighter, healthier meals and snacks. Along with nutrition being essential for an athlete’s performance and recovery, research in sports science also focuses on this factor more.
4. Alertness Building
It is easier to go for morning walks and align with one’s natural hormonal fluctuation. While you sleep, your body increases the release of cortisol which is a hormone that acts as a wake-up call in people. Its peak hour happens to be around 8 am, so the utilization and building of your day’s momentum could easily and positively be done by exercising at this time. It makes your body feel better prepared to keep fit. According to sports science, this is the best time for the athlete to improve performance as his body will most respond to the physical demands posed by such hormonal levels of fluctuation.
5. More Energy All Day Long
You can expect to feel more energetic in the morning as a result of exercise. This works to improve the body’s cardiovascular system; boosts stamina; and enhances the body’s endurance. Exercise in the morning will also result in an apparently natural increase in energy that can continue to be raised all day long and even reduces fatigue, as well as general levels of ill organism activity. Science regarding sport in India and globally continues to provide evidence of the relationship between regular exercise and extended periods of energy levels maintained in athletes who take part in high-demand competitive activities.
6. Concentration
As reported in the British Journal of Sports Medicine back in 2019, a 30-minute morning exercise enhances cognitive functions such as attention and visual learning as well as decision-making. For this experiment, the subjects who trained during the morning outperformed in tasks demanding attention and problem-solving, proving that a sweat session before noon can sharpen mental clarity for the rest of the day. Sports technology and sport science have shown cognitive functions to be an important aspect of the athlete’s overall performance. Morning exercise may also impact long-term mental acuity.
7. Mood Enhancement
Exercise is a natural mood lifter, and morning exercise does not exempt a person from this. Physical activity triggers the brain to release endorphins-the chemicals which tell one’s body that he feels much better and relaxed. Invigorated exercise in the morning also allows for feelings of accomplishment, positive vibes for the rest of the day. Another mood-enhancing benefit, as cited in sports science, which has been an essential factor for athletes in determining performance and recovery.
8. Facilitates Weight Loss
Those seeking to lose a bit of flab can feel they have that added edge from early workouts. A 2015 published study in EbioMedicine found that individuals who exercised on an empty stomach had the highest incidence of fat burn over the following 24 hours. Exercise, therefore, may be beneficial for weight loss when performed in the morning if combined with healthy eating habits. Biomechanics in sports reveals that exercise will increase the capacity of the body to burn fat if it occurs when all meals are digested into the system.
9. Better Control of the Appetite
Exercising in the morning could also serve an additional purpose that is bettering appetite controls. Some research studies have shown that this exercise can also suppress the urge to eat later in the day and minimize eating over a few hours. A 2012 study, published in Medicine & Science in Sports & Exercise, showed that exercisers who exercised before breakfast were less activated by food stimuli in their brains compared to those that didn’t exercise. This would signify that exercising in the morning will also help regulate hunger and even aid in the selection of better food intakes. This principle reflects what science in sports has learned with regard to the regulation of appetite among athletes, where proper training and nutrition support optimal body weight.
10. Higher Activity Levels during the Day
Exercise in the morning also readies the body for higher activity levels around the day. In the same 2012 study, greater overall movement throughout the day was seen for individuals exercising in the morning. Increased energy and positive mood most probably facilitated more spontaneous physical activity, as in taking stairs, or walking over longer distances, for instance. This is according to sports science in India and other countries. Fixing a day routine, especially the morning one will ensure that athletes have higher levels of physical activity therefore enhancing their fitness and performance.
Although one should work out at a time they prefer, morning exercise carries so much health benefit that will help someone start a day with the right foot. Improved energy and alertness, sharper moods, or concentration-in short, from body to mind-are benefits well-known to anyone who has ever exercised in the morning. To athletes striving for better performance or to laymen desirous of healthy living, introducing these morning work-outs to one’s life-not purely on knowledge of sport science and sports biomechanics-provides long-term advantage.
The Sportz Planet Desk,
Atharva Shetye
