Morning Workouts: Boosting Energy While Balancing Sleep

Exercising in the early morning can have significant benefits for both mental and physical health.

Research from the CDC’s National Health and Nutrition Examination Survey, published in the journal Obesity, highlights how early workouts may aid in weight loss.

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The study, which tracked 5,285 participants’ activity levels, found that individuals who consistently exercised between 7 a.m. and 9 a.m. had a lower risk of obesity.

These early risers also boasted lower average BMI (body mass index) and waist sizes compared to those who were more active during midday or evening hours.

Certified fitness trainer Alissa Mosca from Planet Fitness in New York supports the idea of morning workouts.

“Starting your day with exercise releases feel-good chemicals like endorphins and dopamine,” she explained.

“These not only boost your mood but also help you kickstart the day with positive energy. Plus, you wake up your muscles, engage your brain, and prime your body for the day ahead.”

Striking the Right Balance with Sleep

Prioritizing both fitness and rest is essential, says Todd Anderson, co-founder of Dream Performance & Recovery in Nashville.

Anderson emphasizes the importance of incorporating two hours of movement a week, even if it’s not strenuous. “Our bodies are designed for movement,” he said.

While morning exercise seems like it might cut into sleep hours, regular workouts can actually enhance the quality of sleep over time. “The rest you do get will be deeper and more restorative,” Anderson noted.

That said, he stresses that sleep takes precedence if it’s lacking. For those who are already active but sacrificing rest, Anderson suggests prioritizing an extra hour of sleep over fitting in an early-morning gym session.

“During sleep, your body recovers, enabling it to handle stress from workouts more effectively.”

Mosca also underlines the importance of proper rest for progress. “Seven to eight hours of solid sleep allows muscles to repair and grow,” she explained.

However, poor sleep habits—such as going to bed at midnight and then waking up for a 6 a.m. workout—can hinder fitness results and leave you feeling drained.

Creating a consistent bedtime routine helps ensure you wake up recharged and ready for physical activity.

“Unwinding earlier, turning off electronics, and calming the mind is key to faster recovery and better energy in the morning,” Mosca advised.

Is Morning Exercise Right for You?

Morning workouts aren’t suitable for everyone, and some factors may interfere with their success. Mosca suggests asking these questions to determine readiness:

• Did I get enough sleep last night?
  
  
• How is my nutrition?
  
  
• Am I under a lot of stress?
  
  
• Do I find myself hitting the snooze button repeatedly?
  
  

If the answers are less than ideal, Mosca recommends trying a mini afternoon workout—just 15 to 20 minutes after work or during a break.

“A short session can stimulate the muscles, ease you into a routine, and prevent overloading your body,” she said.

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Rest and Recovery Are Key

Ultimately, both sleep and recovery are critical to a successful fitness journey. “Neglecting rest puts your body in a constant state of catch-up, making real progress impossible,” Mosca concluded.

Setting realistic goals and maintaining a routine that balances movement and rest will lead to greater results, both physically and mentally.

Source: nypost

The opinions shared in the GymNation blog articles are solely those of the respective authors and may not represent the perspectives of GymNation or any member of the GymNation team.