Exercise is one of the physical activities that we have to do regularly every day or several times a week. By doing some exercises, the body will get many benefits such as not easily sick, blood flow running smoothly, and not being obese. We can also get the other benefits of doing simple exercises as well, which is nice.
Starting the day with an exercise is definitely very good. In addition to adding a morning spirit and mood throughout the day, you can also be healthier and certainly have an increase in appetite.
Unfortunately, a short time always makes you feel rushed to do some sports. Going to the gym in the morning doesn’t seem like a good option especially if you take a long time to get through it.
There are always the best and shortest exercise options that you can do right after waking up. Besides being practical, the time is also understandably short. Some morning exercises can also be done in the room.
Not only for us adults, even the kids can gain some benefits of exercise for kids. Exercising in the morning and the night are quite different, especially in terms of benefits.
If you want to plan a healthy schedule of morning exercise, keep in mind that it can give you amazing benefits, such as:
Health Benefits of Exercising In The Morning
- Can Help to Lower Weight
Morning exercise can help you lose weight faster. This was proven in a small study published in the journal of EBioMedicine in 2015. The study involved 10 young men who exercised in the morning, afternoon, and evening at different sessions.
From there, the results revealed that within 24 hours, the highest fat burning occurs in those who exercise in the morning before breakfast.
Other than simple exercises, you can also try the more extensive one like the benefits of kegel exercise.
- Helps to Control Your Appetite
In general, exercise can bring effects to reduce and can better control appetite due to reduced ghrelin, the hungry hormone.
However, exercise after sunrise has a better impact in helping us control our appetite. This is based on a study conducted at Brigham Young University, United States (USA), published in the journal Medicine & Science back in 2012 ago.
Participants, who were 35 women, walked on treadmills for 45 minutes in the morning. Then, they are shown photos of flowers and food.
They did a different method without a single exercise a week later. As it turned out, the researchers found that participants’ brains had a stronger response to food photos when they were not exercising in the morning.
- Increases Productivity
Still from previous studies, it is also said that exercise done in the morning can increase the productivity of a full day.
While walking on a treadmill for 45 minutes in the morning, participants showed signs of increased physical activity over the next 24 hours.
So, for those of you who are still stuck in the “comfort zone” of laziness and want to be more productive and healthy in 2021, morning exercise can be an excellent start.
You can also do another kind of exercise to restart your mind, like having the benefits of naukasana.
- Builds A Stronger Will to Live A Healthy Life
Regular exercise in the morning turns out to unwittingly help the mind to get used to a healthy lifestyle. This fact is also proven by a study, of course.
A study published in the International Journal of Obesity in 2018 involved 2,680 students who underwent a 15-week training program, as well as 30 minutes of cardio per 3 sessions each week.
As it turns out, exercise makes students, without being told, more likely and accustomed to eating healthier foods and staying away from unhealthy foods, such as red meat and fried foods.
While the study itself did not test other factors such as the best time of day to exercise, the findings show how exercise can inspire a person to adopt a healthier diet.
- Increases Your Focus
It is common knowledge that physical exercise can increase focus and concentration, regardless of the type and time of exercise. However, it is different from physical exercise in the morning.
A study published in the British Journal of Sports Medicine in 2019 found that morning exercise can improve attention, visual learning, and proper decision making.
In the study, participants were also instructed to sit for a full 8 hours a day without any 30-minute morning walking activities on the treadmill. On other days, there is a 30-minute rest session for a 3-minute walk.
As it turns out, days with morning exercise improve better cognitive abilities, especially when interspersed with regular rest.
- Improves Sleep Quality
Still referring from the previous point of the study, it is also said that participants who got better sleep quality were participants who exercised around 7 a.m.
They reported the effects of faster sleep, and better sleep quality. This is due to the presence of light exposure in the morning which helps increase melatonin levels at night.
- Controls Blood Pressure
A simple study conducted by the Vascular Biology and Autonomic Studies Laboratory, Appalachian State University, USA, found that morning exercise is a good step to control hypertension or high blood pressure naturally.
In the study published in the journal of Vascular Health and Risk Management in 2014, during three separate sessions, 20 prehypertensive participants exercised on treadmills at 7 a.m., 1 p.m., and 7 p.m. with complete medical devices to check their blood pressure.
From there, it was found that the best blood pressure for the body was in those who exercised at around 7 am. You can also do different kinds of exercise, like the benefits of jumping jacks, which is more active, but easier to do.