6 Amazing Reasons to Get You Out of Bed & Moving!
By: Rachel Djaraher of the University of Pennsylvania
Movement and exercise in any form is beneficial for your mind and body. But what if exercising in the morning had the potential to improve your sleep, stress levels, focus, blood pressure, and overall health? Not only would your workout be out of the way, you’d also be setting yourself up for a happier, healthier, more productive day!
Here are the top 6 reasons to workout in the morning:
1. Decreased Stress Levels
Exercise is beneficial for your mental health in that it can lower levels of stress and anxiety. Cortisol, the stress hormone, is naturally high in the morning and peaks at about 8:00 am. As the day goes on, your cortisol levels lower. Morning movement takes advantage of naturally high levels of cortisol which lowers the level for the rest of the day.
2. Improved Focus
An early morning workout session could also result in better focus throughout the day. A recent study suggested that a moderate-intensity workout in the morning improves decision making, learning, and attention. These three benefits combined could give you the added boost you need to cross off everything on your to-do list for the remainder of the day.
3. Better Sleep Quality
Have you ever had a late-night workout and felt too revved up to fall asleep at night? Exercising in the morning is the optimal time to ensure a good night’s sleep. Individuals who work out in the morning tend to fall asleep quicker than those who work out in the evening. Remember cortisol? Exercise is a stressor on your body, causing an increase in cortisol levels. Working out in the evening raises your cortisol levels, which may disrupt your sleep schedule, making it harder to achieve deep, restful sleep.
4. Improved Mood
Exercising can have a positive impact on your mental health. Working out releases “feel-good” brain chemicals called endorphins. This sets you up for a happier, more productive day. For more on this, read our recent blog post: Do Your Mental Health a Favor & Get Moving
5. Fewer Distractions
Getting your workout done in the morning means more time in the evening to spend with loved ones. After-work plans or longer than expected workdays no longer have a chance to interfere with your self care schedule. It’s a win-win.
6. Lower Blood Pressure
30 minutes of morning movement can help to control your blood pressure for the remainder of the day. Studies have shown that a morning workout can reduce blood pressure up to 10 points.
It’s important to remember:
Even though exercising in the morning holds many benefits, even a small amount of movement at any time of the day is better than none!
Get out and move your body in any way or at any time that feels right for you.
Tips for Waking Up for an Early Morning Workout
- Set out your workout clothes the night before.
- Get to bed early. Aim for 7-8 hours of sleep.
- Plan your workout ahead of time.
- Don’t hit the snooze button!
- Have a friend hold you accountable – ask them to check in with you after you complete a workout or join you for a physically distant, masked session.
Check out our newly released
Philly Powered Summer Programming:
“Fitness Where You Are, With What You Have”
for FREE workouts that feature trainers from Philadelphia!
We recognize that we are still in the midst of a pandemic. If you are seeking other resources to deal with the impact of COVID-19 here are a few.
- For the latest information on COVID-19 in Philadelphia visit phila.gov/COVID-19
- Text COVIDPHL to 888-777 to receive COVID-19 updates to your phone
- Call the 24/7 Greater Philadelphia Coronavirus Helpline to speak with a health care professional at 1-800-722-7112
