Buzz
While the best exercise is the one that brings you joy, the optimal time to work out—be it afternoon, evening, or morning—depends on your personal schedule and lifestyle. Let’s face it, starting a workout routine is tough enough without overhauling your entire day. However, if you're curious about whether there's a better time to exercise, the morning does have some compelling advantages.
The Advantages of Morning Workouts
Studies indicate that you're more likely to stick with a morning workout routine compared to exercising later in the day, when other commitments may interfere or tempt you to skip your session. Additionally, research shows that exercise can lift your mood and well-being by boosting feel-good neurotransmitters like endorphins, epinephrine, norepinephrine, and dopamine. It has also been proven to enhance cognitive functions such as memory, focus, attention, and learning. Clearly, a morning workout sets a great tone for the day, especially before work or school when mental clarity is essential. Early workouts also let you avoid the summer heat, and many fitness events start in the morning. To perform at your best in competitions, adapting to morning workouts is wise.
How can you start working out in the morning without dreading it? Experts share their favorite tips for transforming the morning into the ideal time for movement. Read on and get ready to set your alarm a bit earlier than usual.
1. Ensure you get enough sleep.
This should be a no-brainer, but if you don’t get enough sleep, waking up in the morning—let alone for a workout—will feel nearly impossible. While seven to eight hours of sleep is ideal, making that shift overnight can be challenging. That’s why Jonathan Jordan, a NASM certified personal trainer and nutrition coach based in San Francisco, advises his clients to gradually add just 30 minutes to their sleep schedule. If you normally go to bed around 11 p.m., try getting into bed by 10:30 p.m. "Even if you just lie quietly in bed doing deep breathing or meditation, it can help," he recommends.
2. Focus on sleep quality.
It’s not just the quantity of sleep that counts—quality of sleep matters too. A tip Jordan shares with his clients: implement a 30- to 60-minute device blackout period before bedtime. During this time, put away phones, computers, and other light-emitting devices. "Clients who follow this rule tend to sleep better, have more energy, and report feeling less stressed, with improved diets and even digestion," he says. Creating an environment that’s cool, dark, and quiet also helps promote deep, uninterrupted sleep. Factors like ambient light, noise, and temperature can disrupt sleep, but you can control them to improve rest.
3. Wake up 15 minutes earlier, one step at a time.
Waking up an entire hour earlier just to work out probably doesn’t sound very appealing. So, start small. What if you woke up just 15 minutes earlier and fit in a quick workout, such as a 15-minute stairs workout or a set of full-body stretches? It’s definitely doable.
Get into the habit of doing this for a week or two before moving your wake-up time up another 15 minutes. Keep repeating until you have enough time for the workout you want. Taking gradual steps will help you get accustomed to waking up earlier, according to Jennie Gall, former owner of Relevé Pilates Studio in Ripon, Calif.
4. Set up your workout gear the night before.
Lay out your workout clothes, sneakers, gym bag, and anything else you'll need for your morning session the night before. This is a simple but effective way to help your future self, save time in the morning, and make sure you don’t forget anything—especially if you’re a bit groggy when you wake up.
5. Place your alarm across the room.
Having your alarm clock within arm's reach makes it too tempting to hit snooze. But if you move it across the room, you'll have to get out of bed to turn it off. An added bonus if you use your smartphone as your alarm is that it keeps your phone out of reach all night, helping you sleep better.
6. Enjoy your morning caffeine.
Feel free to sip your cup of coffee or tea before working out. Stick to a single 8-ounce serving and avoid overloading it with sugar or artificial sweeteners. "When consumed in moderation, caffeine is generally safe and beneficial for pre-workout consumption," says Jordan. In fact, research shows that caffeine can enhance workout performance.
