Working Out Early Linked to Weighing Less
Are you struggling to manage your weight? Starting your day with a workout may be the solution you’ve been looking for. According to a recent study, exercising in the morning is associated with a lower average body mass index (BMI) and waist circumference compared to working out at other times of the day. In this article, we’ll explore the findings of the study in more detail and discuss how you can incorporate early morning exercise into your daily routine.
The Study
The analysis was published in the journal Obesity and reviewed two years of health data from 5,285 American adults who participated in the Center for Disease Control and Prevention’s (CDC) National Health and Nutrition Examination Survey (NHANES). Participants wore accelerometers that could determine whether they were engaging in moderate to vigorous physical activity. The researchers found that people who primarily engaged in such activity early in the day (from 7 a.m. to 9 a.m.) were more likely to have a lower BMI and waist circumference compared to those who exercised midday or in the evening.
Interestingly, the morning exercise group tended to be older, on average, than the two other groups and more sedentary, spending a greater number of hours sitting throughout the day. However, they also reported consuming fewer daily calories per kilogram of body weight and having a healthier diet overall compared to the other two groups.
Benefits of Early Morning Exercise
Working out early in the day has numerous benefits beyond just weight management. Here are some reasons why you should consider incorporating early morning exercise into your routine:
Better Mood and Energy Levels
Starting your day with exercise can help improve your mood and energy levels. It releases endorphins, which can help reduce stress and increase feelings of happiness. Additionally, exercise increases blood flow and oxygen to the brain, helping you feel more awake and alert throughout the day.
Consistency
Exercising in the morning can help establish consistency in your routine. You’re less likely to skip a workout if it’s already part of your morning routine. Plus, it frees up time later in the day for other activities or responsibilities.
Improved Sleep
Studies have shown that regular exercise can improve the quality of sleep. When you work out early in the day, it can help regulate your circadian rhythm and make it easier to fall asleep at night.
Tips for Starting Your Day with Exercise
If you’re not used to working out early in the day, it can be challenging to get started. Here are some tips to help you make the transition:
Start Slow
Ease into an early morning exercise routine. Begin by waking up 15-30 minutes earlier than usual and doing some light stretching or yoga. Gradually increase the intensity and duration of your workouts as you become more comfortable with the routine.
Prepare the Night Before
Lay out your workout clothes the night before. This will save you time and energy in the morning, making it easier to get out the door and start exercising.
Find a Workout Buddy
Having someone to hold you accountable can be helpful when starting a new routine. Find a friend or family member who is also interested in working out early in the morning and plan to exercise together.
Switch It Up
To avoid boredom and maintain motivation, switch up your workouts regularly. Try different types of exercise, such as running, swimming, or cycling, to keep things interesting.
Conclusion
In conclusion, starting your day with exercise has numerous benefits, including weight management, improved mood and energy levels, consistency, and better sleep. The recent study found that people who primarily engaged in moderate to vigorous physical activity early in the day were more likely to have a lower BMI and waist circumference compared to those who exercised at other times of the day. If you’re interested in incorporating early morning exercise into your routine, start slow, prepare the night before, find a workout buddy, and switch up your workouts regularly. With consistency and dedication, you can reap the benefits of working out early and feel better both physically and mentally.
