Early-morning exercise may aid weight loss if you’re getting enough sleep

Exercising first thing in the morning has been found to have numerous benefits for both mental and physical health. Research from the CDC’s National Health and Nutrition Examination Survey suggests that working out in the early hours may be the most effective time for weight loss.

A study published in the journal Obesity observed the activity levels of 5,285 participants and noted the time of day they exercised. The findings showed that those who consistently engaged in morning activity, between 7 a.m. and 9 a.m., had a lower risk of obesity compared to those who were more active in the middle of the day or evening. Additionally, the morning exercisers had a lower average BMI and waist size.

Certified fitness trainer Alissa Mosca from Planet Fitness in New York highlighted the positive impact of morning workouts on overall well-being. She explained that starting the day with exercise triggers the release of chemicals like endorphins and dopamine, which enhance mood and energy levels. Additionally, morning exercise wakes up the muscles, stimulates the brain, and prepares the body for the day ahead.

However, striking a balance between exercise and rest is crucial for optimal results. Sleep and wellness expert Todd Anderson emphasized the importance of getting at least two hours of movement or exercise per week. While morning exercise can lead to a higher quality of sleep, adequate rest is essential for muscle repair and growth. Anderson advised prioritizing sleep over an early-morning workout for individuals who are sleep deprived.

Mosca echoed the importance of proper rest and recovery, emphasizing the need for seven to eight hours of sleep each night. She warned against pushing the body to its limits without allowing for adequate recovery time, as this can hinder progress and lead to burnout. Mosca recommended establishing a regular sleep schedule, reducing stress, and focusing on relaxation techniques to support the body’s recovery process.

Ultimately, the decision to exercise in the morning should be based on individual circumstances. Factors such as sleep quality, nutrition, stress levels, and personal preferences should be taken into account when determining the best time to work out. Mosca suggested incorporating short afternoon workouts as an alternative for those unable to commit to early morning exercise.

In conclusion, prioritizing sleep and recovery is essential for achieving fitness goals and maintaining overall health. By listening to the body’s needs and making informed decisions about exercise timing, individuals can create a sustainable and effective fitness routine.