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5 Morning Exercises to Kickstart Your Day

by Men's Healthy List Staff
stretching before a morning run

Exercising every day is greatly beneficial to your health and body. It can help you lose weight and have a fit and toned body. It can also boost your energy levels and make you feel great throughout the day, especially if it is done in the morning.

Why exercise in the morning?

What is the best time to exercise? Does getting up early and doing a bit of exercise before you go to work offer the most health benefits? What if you do it late in the afternoon or at night?

There is not really a correct time of the day to exercise. People have different lifestyles, schedules, responsibilities, and preferences, so they select a time that works best for them.

Morning exercise does offer numerous benefits though. Below are some that should convince you to jump on it:

♦  No or little distractions

morning exercise by the beachBecause it is early in the morning, you will less likely be bombarded by text messages, phone calls, emails, and other things from your boss, co-workers, or friends. Without these distractions, you can do and finish your workout uninterrupted.

♦  Lower temperature

Usually, late morning to early afternoon is the hottest part of the day. Exercising during these hours can be very uncomfortable, and you get so sweaty and lose lots of fluids. It increases your risk of dehydration too. But, if you exercise in the morning, you can avail of cooler temperatures, especially if you prefer to workout outdoors.

♦  Improved alertness and focus

Exercise is good for your hormone function. The hormone called cortisol supports alertness and focus, and it ensures that you are awake and ready to face the challenges of the day.  It is also known as the stress hormone, but its negative side effects only arise if there is too little or too much of it in the body.

♦  Increased energy levels

Exercising in the morning helps facilitate the circulation of oxygen and essential nutrients around the different vital organs of the body, particularly the heart and the lungs. If you regularly exercise, you can improve your cardiovascular health, strength, stamina, and endurance, making you a lot more energized.

♦  Better mood

Your brain releases more endorphins during exercise. Endorphins are neurotransmitters known as feel-good or happiness hormones that can keep negativity out of your mind and give you a sense of optimism.

♦  Weight loss

There was a study that compared the effects of morning exercise, afternoon exercise, and evening exercise on a person’s fat burning rate within 24 hours. The findings showed that test subjects who exercised in the morning before eating breakfast had the highest 24-hour fat burn among the three groups.

♦  Blood sugar management

According to one study, morning exercise can lower the risk of diabetes. If you exercise in the morning, your body releases a good amount of cortisol that is essential for controlling your blood sugar levels.

♦  Blood pressure management

One of the best ways to manage blood pressure levels naturally is through regular exercise. Doing so can also lower your risk of heart attack, stroke, and other heart-related problems and complications.

What are some recommended exercises to do in the morning?

If you want to live a long and healthy life, you should start exercising now. The following are examples of exercise routines that you can include in your morning workouts:

    1. Running

Even for just 20 to 30 minutes a day, running can do a lot of wonders for your health. It can help you burn off extra calories and fat in the body, making you get down to your ideal weight faster. It can tone your muscles and strengthen your bones, lowering your risk of injuries. It can also work your heart and lungs, protecting you against heart disease and other health problems. Many studies have also found that running is good for improving mood and mental health, skin health, and sexual and reproductive functions.

    1. Walking

If you do not think you are ready for running just yet, you can try walking instead. Walking is not as strenuous, and is perfect for those who are exercise beginners and those who are older. It also does not put a lot of stress and strain on the knees and ankles. In the beginning, try to walk at a pace that is not very fast but just enough to get your heart racing. Over time, increase your pace to get your heart and lungs working harder, and burn more calories.

    1. Squats

Squats are an exercise that makes good use of your bodyweight. They can be done anytime, anywhere, without the need for any special gym equipment. To do a squat, start by standing straight, with your feet about half a foot apart from each other. Slowly get down into a squat position and extend your arms out in front of you. Go back to starting position, and repeat 15 to 20 times. Remember to take a short break in between sets.

    1. push up break on a runPush-ups

To work your upper body and core, you should do push-ups. It will be hard at first, especially if you are not a physically active person, and you may only be able to do five or even fewer in the first few days. Do not let that discourage you. Just push on, and do what you can do. Over time, as the muscles in your shoulders, arms, abdomen, and back increase in strength, you should be able to do more.

    1. Jumping Jacks

If you are looking for a great full-body cardio workout, try jumping jacks. Jumping jacks can strengthen and tone your arms and legs, and work your heart and lungs hard, lowering your risk of high blood pressure, high cholesterol, heart attack, stroke, and other diseases. This exercise is also a very effective calorie and fat burner, so it is good for those who are struggling with their weight and want an exercise routine that they can do whenever and wherever they want to help them achieve their fitness goals.


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