Waking up early and exercising in the morning has many benefits for the body, in the following article we will look at the most notable benefits of morning exercise:
Benefits of morning exercise
Morning exercise has many benefits, including:
1. Increase energy levels
Doing morning exercises raises your heart rate, which supplies your organs with the oxygen and nutrients they need to boost energy.
2. Increase productivity
One of the benefits of morning exercise is increased productivity. Waking up early and completing your morning exercise routine creates a sense of accomplishment and motivation that lasts throughout the day.
Morning exercise improves decision-making and concentration, which in turn increases a person's productivity and success for the rest of the day.
3. Activate fat burning
One of the benefits of morning exercise, especially exercise before breakfast, is to increase the metabolic rate and the ability to burn fat. Its burning rate may reach about 20% of body fat, which is higher than that of exercise after meals.
4. Increase sleep quality
One of the benefits of morning exercise is restful sleep. Because morning exercise helps to increase the amount of time a person sleeps during deep sleep, it can also reduce the likelihood of waking up during the night.
5. Make healthy decisions
Morning exercise may help encourage healthy eating decisions.
6. Maintaining the level of blood sugar
Morning exercise is one of the best ways to maintain blood sugar levels in people with type 1 diabetes.
This may be because cortisol, the hormone responsible for regulating blood sugar levels, is at its highest in the morning.
7. Raises immunity
One of the benefits of morning exercise is that it boosts immunity by fighting off infections and speeding up the body's process of fighting germs.
8. Increase family time
Everyone's priorities may vary from person to person, but for many people, family is definitely at the top of the list, so getting some exercise in the morning will increase the time spent with family in the evenings instead of being spent in the gym.
9. Mood improvement
One of the benefits of morning exercise is improved mood. As 10 minutes of morning exercise is enough to reduce stress levels, improve mood and reduce tension by increasing the levels of endorphins in the body and lowering the levels of the hormone cortisol.
10. Increase mental focus
Morning exercise supports brain health and better performance because it helps secrete specific neurotransmitters that improve focus and mental clarity.
Sweating also stimulates the production of brain-derived neurotrophic factor (BDNF), which accelerates the formation of new neuronal connections and repairs damaged neurons, leading to improved thinking skills.
Morning exercise tips
If you want to reap the benefits of morning exercise and make exercise a part of your morning routine, you must take the following steps:
Be patient, it can take about 3 to 4 weeks to change your morning routine.
Go to bed early so you can wake up early.
Eat a light meal before morning exercise, if you really can't bear to exercise on an empty stomach.
What to eat before and after morning exercise
Doing morning exercises before breakfast may help burn fat, but it may not be suitable for everyone. The best foods to eat before and after morning exercise are as follows:
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1. What is recommended to eat before morning exercise
It is best to eat your morning pre-workout meal 1 to 3 hours before your workout. Among the preferred foods to eat, we mention:
Banana and nut butter.
Oats and berries.
Greek yogurt and fruits.
Toast with avocado.
2. What is recommended to eat after morning exercise
Your morning post-workout meal should be eaten within 15 minutes of your workout. Recommended foods include:
Green smoothie.
Milk and berries.
Egg and vegetable sandwich.
Protein pancake.
