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Learn to Love A.M. Exercise

(Even if You're Not a Morning Person)

-- By Rebecca Pratt, Staff Writer
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I am not a morning person.
 
This confession will come as no surprise to my friends and family, most of whom have spent many glorious years making merry over my tendency to nod off over breakfast, my need for copious amounts of coffee before noon, and my late-night bursts of productivity.
 
For years I’ve tried to pretend I’m one of “them”—those chirpy, cheerful folks who rise effortlessly at dawn to go after that proverbial worm. I’ve also spent many years suppressing the urge to complain bitterly about a world where night owls like me suffer grievous discrimination at the hands of those ubiquitous “normal” people.
 
So those who know me best are always startled—no, make that shocked—to find out that I do most of my exercising in the early hours of the day, anywhere from 6 a.m. to 9 a.m. They’re even more astonished, after an initial double take, to discover that I actually like to get my exercise in early.
 
Really.
 
And though my morning-exercise regimen started out as a concession to the practical constraints of my life, I have since discovered that there are some very good benefits to learning to love exercise in the morning—so I’ll share with you my “Top Ten Reasons” for getting up with the early birds to get moving:
  1. Exercising early in the morning "jump starts" your metabolism, keeping it elevated for hours, sometimes for up to 24 hours! As a result, you’ll be burning more calories all day long—just because you exercised in the morning.
     
  2. Exercising in the morning energizes you for the day—not to mention that gratifying feeling of virtue you have knowing you’ve done something disciplined and good for you. (Much better than a worm!)
     
  3. Studies have shown that exercise significantly increases mental acuity—a benefit that lasts four to ten hours after your workout ends. Exercising in the a.m. means you get to harness that brainpower, instead of wasting it while you’re snoozing.
     
  4. Assuming you make exercise a true priority, it shouldn’t be a major problem to get up 30 to 60 minutes earlier—especially since regular exercise generally means a higher quality of sleep, which in turn means you’ll probably require less sleep. (If getting up 30 to 60 minutes earlier each day seems too daunting, you can ease into it with 10 to 20 minutes at first.)
     
  5. When you exercise at about the same time every morning—especially if you wake up regularly at about the same time—you’re regulating your body's endocrine system and circadian rhythms. Your body learns that you do the same thing just about every day, and it begins to prepare for waking and exercise several hours before you actually open your eyes. That’s beneficial because:
    • Your body’s not “confused” by wildly changing wake-up times, which means waking up is much less painful. (You may even find that you don’t need an alarm clock most days.)
       
    • Hormones prepare your body for exercise by regulating blood pressure, heart rate, blood flow to muscles, etc.
       
    • Your metabolism, along with all the hormones involved in activity and exercise, begin to elevate while you're sleeping. As a result, you’ll feel more alert, energized, and ready to exercise when you do wake up.
  6.  Many people find that morning exercise has a tendency to regulate their appetite for the rest of the day. Not only do they eat less (since activity causes the release of endorphins, which in turn diminishes appetite), they also choose healthier portions of healthier foods.
     
  7. People who consistently exercise find, sometimes to their great surprise, that the appointed time every morning evolves into something they look forward to. Besides the satisfaction of taking care of themselves, they find it’s a great time to plan their day, pray, or just think more clearly—things most of us often don’t get to do otherwise.
     
  8. Exercising first thing in the morning is the most foolproof way to ensure that other things don’t overtake your fitness commitment, particularly if you have a hectic family life. (It’s so easy to wimp out in the evening, when we’re tired or faced with such tasks as rustling up dinner and helping with homework.)
     
  9. More than 90% of those who exercise consistently have a morning fitness routine. If you want to exercise on a regular basis, the odds are in your favor if you squeeze your workout into the a.m.
     
  10. Non-morning people can always trick themselves in the a.m. Having trouble psyching yourself up for a sunrise jog? Do what I did—tell yourself that you’ll still be so fast asleep that you won’t even remember—much less mind!  
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About The Author

Rebecca Pratt Rebecca Pratt
A freelance writer who contributes to various newspapers and magazines, Becky loves covering ordinary people doing extraordinary things.

Member Comments

  • JACKGRABON
    I was never a morning person either. As I trained myself to become one and goto the gym first thing in the morning, it has helped me tremendously. I feel much better once I get to work and am in a better state of mind. A highly recommended approach! - 12/30/2012 9:24:01 PM
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  • ROSE284
    I don't like getting up early or exercising in the morning but if I know I won't be able to fit exercise in during the evenings then I guess it has to be done.

    I really have to concentrate when I'm exercising in the morning or I slip into bad form and am more likely to injure myself or pull something. - 11/12/2012 10:10:51 AM
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  • KVJORDAN
    Mornings are the best time for me or it just dose not happen! - 10/30/2012 1:35:57 PM
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  • STARLIGHTSHADOW
    Night owl here. I do all my exercising at night or late in the afternoon, and always have.

    I tend to be ravenous after exercising, and if I do it in the morning I have to resist the food cravings all day. There's also less traffic in the city and less people on my trail at night.

    Exercising is a stress relief for me, too, so doing it after work reduces a horrible, no good, really bad day to just a blip on the radar. I can't sleep for up to four-five hours after coming home anyway and don't really need a lot of sleep, so late nights work out the best for me. Everyone should just find out and stick to their preferences- personally, I can go to bed 2 hours late and wake up at the same time no problem, but waking up 10mins earler? Big problem. - 10/14/2012 7:05:35 PM
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  • REINVENTINGBEN
    This article is very similar to this one - http://www.boxing
    scene.com/exe
    rcise/1312.php

    Just saying. - 7/11/2012 11:18:00 PM
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  • BLUE42DOWN
    I much prefer an evening workout myself and have plenty of reasons why that works better for me.

    Yes, I'm a night owl, but I've been up at 5:30 am to get to a 5k. So that's not the main reason.

    Exercising in the evenings after work means that I "burn off" any stress from the day. By the time I'm done at the gym, work is far behind me and I'm ready for my post-workout snack and to get dinner ready, then a relaxing evening.

    To exercise in the morning, for me, would be stressing about getting there early enough to get everything done, then going to work in that comfortable post-work buzz only to crash into work stress and lose it. Then the evening would be going straight home after work with less clear break from the stress. No thank you! - 6/19/2012 12:56:07 PM
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  • HAZYSKIES
    I am a morning person and proud of it. Most people in our culture seem to think it is the "in" thing to call themselves night owls. I love the mornings! - 6/13/2012 9:15:02 AM
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  • THEOLDWOLF
    I am definitely a night owl too, but I have always preferred to hit the gym in the morning. All of the reasons listed in the article are true, but you missed a very important one that I love: The gym is virtually empty between 6AM and 7AM, and it's usually the same dedicated group of guys and gals who are in there every day. No waiting for machines or weights, and a real sense of camaraderie with the happy few? I'll take it! - 5/24/2012 2:03:38 PM
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  • CHRIS3874
    I wish I could say I was a night owl but I can't stay up late anymore !!!! I certainly am NOT a morning person in spite of my "wonderful employer. I guess I don't fit in anywhere. - 5/16/2012 9:33:51 PM
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  • ANNABELLE105
    I would love to exercise in the morning (it's true that it puts me in a better mood for the rest of the day!) but the only problem is that I can't stand showering in the morning - if I don't do it before bed, I just feel dirty and grimy from the day's exertions...does anyone have any tips on how to solve this conundrum? They would be much appreciated!!

    Thanks so much in advance! - 2/11/2012 9:57:01 PM
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  • ALOVEBEAM
    The alarm goes off and then i roll back to sleep. Seriously what time do i need to go to bed to get up at 6 to workout...gheesh ;) - 1/23/2012 12:36:12 PM
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  • BOOMER64
    I used to love the AM workouts. Unfortunately scheduling/family converted me to late night workout (which I hate). My next goal is to flip it back to the 4am sweat! - 11/10/2011 9:49:12 AM
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  • STRONGAT50
    I'm pretty new to SparkPeople and I love that there is an area to post - such a wonderful site. I'm sure you've perhaps discussed this before, but I have to leave for work very early and in order to exercise before work (which I would LOVE to do and actually HAVE DONE in years past but this year is soooo difficult for me in every way and I don't know why) I have to get up at 4:15 to 4:30 a.m. to drive the 15 minutes to gym. My workout would be from 5 to 6 a.m., take shower, dress then leave for train. My body will not get itself up and I go to bed by 10 p.m. so it's not that I don't have enough rest. Help!! Does anyone else have to get up that early?? - 10/12/2011 5:36:48 PM
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  • MELLORI
    I love this article. I've kept it in my 'favorites' box over a year. I was just reading it again to figure out why I'm not doing it anymore.

    Most importantly, I like to spend "time" with my husband first thing in the morning! We have a great marriage and I'm not willing to mess with what works!

    School is earlier this year for our son. Much earlier.

    Winter in Maine is so darn dark and cold. It's not safe to be out in the dark on dark country roads with wind chills well below 0.

    After all that being said, the truth of the matter is that I CAN exercise after about 9 am most every day!! So There! Now I know how to get my morning exercise back in!! Problem solved. - 10/10/2011 9:12:31 PM
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  • 1ELECTRA
    Gracefulgazelle has a great point. If you can force yourself to start getting up, your body will get in the rythm! Thanks. I really needed that reality check! - 8/31/2011 6:40:46 PM
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