Are You An Early Riser? Start Working Out In The Morning!

By Ishana Deb, Contributing Writer
January 12, 2017
working out in the morning

A comparison between the efficacy of early risers and night owls is perhaps one of the biggest debates of the 21st century. To each his own. Yet hundreds of studies conducted all over the world have laid out the benefits of rising early in the morning and its impact on career and life in general.

Up comes the sun

Waking up early renders multiple benefits to a person’s physical and psychological health. A study titled “Early rising children are more active than late risers” published in the Neuropsychiatric Disease and Treatment Journal, and conducted on a sample size of 204 children aged 12 to 40 months, revealed that kids who wake up early show a positive correlation with physical activity levels.

A large number of influential and successful people from all over the world report to be early risers. Waking up as early as 4 AM, according to them, is the one habit that has enabled them to stay in control of their lives and intentions.

Benefits for working out in the morning

  • Attitude: In order to be successful in any given task, a positive and eager attitude matters much more than efficiency. By harboring an amiable outlook on life, you not only attract the camaraderie of those around you but also more happiness in general.
  • Extra time: Waking up early in the morning offers you a lot of extra time to do things for yourself. After the night’s rest, your brain is in a peaceful and receptive space wherein it can easily assimilate everything that comes its way.
    Reading, meditation and exercise are the top activities that early risers report engaging in each morning.
  • Performance: Making time to do things that create happiness in your mind greatly affects your performance at work. Indulging in self-care activities early in the morning leaves you feeling upbeat and satisfied. This establishes a good mood and helps you go about the day with a positive attitude in general.
  • Peace: If you think you are at your most productive state in a quiet and peaceful environment, then the early morning is the best time for you to work.
  • Concentration: A large number of early risers claim that they can think much more clearly in the morning than in the evening. Problem-solving capacity is at its peak when the mind is fresh and rested, leading to better quality of work.
  • Survey: An article published in psychology today stated that, in a study conducted among 700 people in the age group of 17 to 79 years, early risers reported to feel happier and healthier than night owls, saying that the morning was their preferred time of day for work.
  • Natural bliss: Sunrise is one of the most beautiful events of the day, irrespective of your location on earth. An early morning stroll can do heaps for your mind and body.
    The neighborhood park is one of the best places to revel in the beauty of nature early in the morning. The chirping of the birds carried by the fresh morning breeze elevates your mood and spirits for the day.
  • Exercise: For a person moving toward a fitness goal or simply keen on maintaining general health, working out in the morning offers a surfeit of benefits.
  • Performance: The body is well rested in the early hours of the morning, which leads to better performance during the exercise regimen.
  • Energy: You have a higher level of energy in the morning than any other time during the day. The muscles are at their strongest and perform to their optimum capacity.
  • Efficiency: In order for exercise to be effective, it needs to be done in correct form and function. When you are fresh and energetic early in the morning, the neuromuscular system is in a highly active state. This leads to better coordination, and in turn, higher efficiency of your actions.

Working out in the morning offers greater efficiency than that in the evening for the same exercise routine. This can be related to the higher levels of muscular strength and activity in the morning.

Morning working out

Tips to start exercising early

Setting goals – The transition to an early wake-up time needs to be gradual in order to be effective. Start by setting your alarm 10 to 15 minutes earlier than usual. This helps the body to slowly get accustomed to a new routine.

Remember, you won’t be able to keep up with a regimen that is too harsh and is a polar opposite of your current lifestyle and habits. Set a realistic, short-term goal that you can easily keep up with.

  • Getting things done: We are all guilty of hitting the snooze button multiple times until it is too late to do anything other than getting ready for work. Try to develop a disciplined attitude and set strict rules for you to follow. If required, put the alarm clock a little way off from the bed so that you have to put some extra effort in to switching it off.
  • Before your mind wakes up: Set a weekly record for yourself, aiming to complete at least five hours of moderate to heavy exercise. If you have a really difficult time gearing up motivation in the morning, write your goals where you can see them when you wake up.
    This way you are much more likely to stick to your regime and not sleep in.
  • Get outside: One of the best ways to alert the mind is to get some fresh air. After you wake up, make a habit of looking out through the window or walking out to the balcony. The freshness of the morning light will take all the lethargy right out of you!
  • Eating well: Prepare weekly or monthly meal plans for you to follow. Eating the right kind of foods prevent tiredness and fatigue and helps you stay active throughout the day.

Try to incorporate whole grains, fresh fruit and vegetables into your meals. Increase your fluid intake to keep the body hydrated. Avoid sugary drinks and soda as they are filled with empty calories that do nothing for the body but increase fatigue and chances of obesity. Opt for water, green tea, fresh fruit and vegetable juice and bitter coffee for the best results.