Jump Start Your Day with a Morning Exercise
We all know that physical activity and exercise are key components of weight loss, but is difficult to make it a part of your daily routine. Between work, family and outside obligations, where do you find the time?
The truth is, it’s not easy to find an extra 20 to 30 minutes in your day to exercise – you really have to intentionally carve out the time. But with consistency and determination, you can make it happen.
If you’re looking to add more physical activity to your morning routine, keep reading. We have some tips to help you establish a morning exercise routine that’s both enjoyable and beneficial.
Tips for Exercising in the Morning
- Lay out your workout clothes the night before to save time.
- Consider having a small pre-workout meal, such as an OPTIFAST shake or bar, to help fuel your body.
- Stay motivated by thinking about how good you feel when you’ve started your morning off on the right foot and how that sets the tone for your entire day.
- Switch your exercise regimen up now and then to avoid boredom. Also, do exercises you enjoy. It’s all about making it a habit you look forward to.
- Make an exercise playlist to listen to and give your workout a boost.
Morning Exercise Benefits
Now that you know how to incorporate morning exercise into your daily routine, let’s talk about the why and all the great benefits morning exercise has to offer.
Builds self-discipline and consistency: Morning exercise will help give you and your metabolism that extra boost to start your day. It also helps to build self-discipline, making it easier for you to be more consistent with exercising in the morning. In the end, not only will your weight loss be greater, but you’ll also gain the motivation needed to reach your goal, as well as helping you be more productive in other areas of your life.
Appetite regulation: Research suggests that morning exercise helps to better control appetite and cravings throughout the day and help you feel fuller after meals.1
Improved mood and energy levels: People who exercise regularly in the morning have reported increased energy levels and improved mood.2 Surprisingly, research also suggests that exercise awakens the mind even better than coffee!
Fewer distractions: In the morning you won’t yet be bogged down with errands, phone calls, and texts. You can take this quiet time to do something for yourself without anything getting in the way.
Improved sleep: Studies show that morning exercise improves overall quality of sleep by helping you sleep better through the night, waking up more energized to start your day.
Reduced stress levels: Release some tension and sweat your stress away. Exercise increases endorphins, improving mood and overall feelings of well-being.
Metabolism enhancement: Morning exercise helps boost your metabolism and burn more fat throughout the day.3
Morning Exercise Routine for Weight Loss
When it comes to choosing an exercise program, you should always start slow and work your way up. Don’t worry if it takes a little time to find the one that’s right for you. Before starting any new exercise program, you should check with your doctor to make sure that it is safe.
Experts recommended that the average adult get 150 minutes per week of moderate-intensity aerobic activity along with strength training two days of the week. This amounts to about 20 minutes per day of exercise, but remember you may need to work up to this goal.4
Here are some ways you can add more exercise into your day:
At your home: You can climb your own stairs. You may consider purchasing light weights or exercise bands to use as your fitness improves.
Outdoors: Go for a brisk walk, jog or walk-jog combo. You can even ask a friend to come along.
At the gym: Try out a water aerobics class or a group fitness class. Seek out instruction on strength training exercises. Just remember to warm up to avoid injury, stay hydrated, finish with a cool down and always check with your doctor first.
Your Weight Loss Journey
Physical activity and exercise play a key role in your weight loss journey and making it a part of your daily routine will take some time. Just take it one day at a time and soon enough you just might find yourself looking forward to your morning exercise.
Maintaining long-term weight loss is a marathon, not a sprint. Small, consistent efforts each day will add up to big results over time. But you have to take the first step!
Resources:
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4592764/
- https://www.mdpi.com/2072-6643/7/7/5250/htm
- https://www.sciencedirect.com/science/article/abs/pii/S1550413119301834
- https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults
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