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As a holistic health coach I try to get in some form of exercise every day. I know, exercise every single day?? Sounds crazy however I don’t mean a super intense workout everyday. Some days exercise means a brisk 30 minute walk.
Whatever I do I try to do it first thing in the morning and I try to do it outdoors. There are a multitude of reasons why working out in the morning is more beneficial than any other time of the day but the main reason is that motivation steadily decreases as the day progresses. Here are a few additional benefits to getting a sweat in before your day starts:
Boosts mood and reduces stress
Have you ever dreaded a morning workout but did it anyway and felt amazing afterwards? It’s what I call “movement euphoria”. Cortisol *the stress hormone* levels are highest in the morning. Exercising helps regulate those hormones not only during your workout but for the remainder of your day
2. Improves cognitive function
As per a study in The British Journal of Sports Medicine, moderate exercise in the morning improves cognitive performance throughout the day and can improve memory over time. Exercise requires a great deal of energy energy, concentration, and coordination which all have a positive effect on cognitive function
3. Improves sleep
Starting your day with a solid expenditure of energy leads to increased melatonin levels later in the day, according to Dr. Henry. This sets your internal clock (circadian rhythm) in a way that promotes healthy sleep patterns and helps you fall asleep easier at night. Speaking of circadian rhythm, early exposure to direct sunlight first thing in the morning helps regulate your sleep/wake cycle and makes you tired once the sun sets
4. Helps sustain a healthy diet
Exercising in the morning makes you more likely to make healthier food choices throughout the day. Improving your health is contagious. One positive health decision ( morning workout) leads to better decisions later on such as making a filling salad vs. reaching for a frozen pizza. This can lead to improved nutrient intake and healthier weight management
5. Boosts mental health
Movement of any kind, especially at the start of the day can lead to improved mental health. A recent study by the Harvard T.H. Chan School of Public Health found that running for 15 minutes a day or walking for an hour reduces the risk of major depression by 26%. This relates to the same “movement euphoria” that boosts your mood and reduces stress
6. Glowing skin
Exercise improves the look and feel of the skin by increasing blood flow and circulation. Getting your blood pumping first thing in the morning in addition to drinking plenty of water and a well rounded diet will have your friends asking for your new skincare routine
7. Improves heart health
Physical activity is associated with a lower risk of heart disease and stroke. Holistic health is all about disease prevention vs. treatment so anything that helps prevent illness and disease is something I am going to incorporate into my routine and help clients incorporate into theirs
Footnotes
Cook, C.J. et al. (2013, May 23). Morning based strength training improves afternoon physical performance in rugby union players. Retrieved from https://pubmed.ncbi.nlm.nih.gov/23707139/
By Kirsten Weir, December 2011, Vol 42, No. 11. The exercise effect https://www.apa.org/monitor/2011/12/exercise
By Lawrence Robinson, Jeanne Segal, Ph. D. and Melinda Smith, M.A. The Mental Health Benefits of Exercise https://www.helpguide.org/articles/healthy-living/the-mental-health-benefits-of-exercise.htm
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