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Energize, burn more fat, and make the most of your morning by adding exercise
to your AM routine. Breakfast may be the most important meal of the day, but
it’s what you do before your morning meal that can have the biggest impact when
it comes to your health. Early risers have an advantage over those who like to
spend a little extra time in bed, particularly if those first hours in the morning
are spent getting their blood pumping. Exercising in the morning does more than
just get your workout out of the way, it can actually yield major benefits for
your mind, your mood, and your overall well-being — in fact, research even
suggests it may be the key to maintaining a healthy weight. Before you start
another day by hitting the snooze button and grabbing a sugary,
preservative-filled breakfast pastry, find out how to make the most of your
morning meal with the 41 Reasons to Start Your Day with Oatmeal. And when
you’re ready to slim down, improve your focus, and reinvent yourself as a
morning person, discover the 42 Reasons to Exercise Before Breakfast!
Start your morning off right by adding exercise to
your routine.
Energize,
burn more fat, and make the most of your morning by adding exercise to your AM
routine.
Breakfast
may be the most important meal of the day, but it’s what you do before your
morning meal that can have the biggest impact when it comes to your health.
Early risers have an advantage over those who like to spend a little extra time
in bed, particularly if those first hours in the morning are spent getting
their blood pumping. Exercising in the morning does more than just get your
workout out of the way, it can actually yield major benefits for your mind,
your mood, and your overall well-being — in fact, research even suggests it may
be the key to maintaining a healthy weight.
Improved Energy
There’s
nothing like a morning workout to set the tone for your entire day. When you
begin your day with some exercise, you get your blood pumping, telling your
brain it’s time to wake up, and the rush of endorphins you get from a workout
can also keep your energy high all day. In fact, research conducted at the
University of Georgia reveals that just 20 minutes of exercise every other day
for six weeks significantly increased energy levels among adults with typically
sedentary lifestyles.
Healthier BMI
While most
exercise can help increase weight loss when combined with a healthy diet,
morning exercise may help you shed those pounds faster that those late-night
trips to the gym. Researchers at Northwestern University have found that
individuals who had regular exposure to early morning sunlight were more likely
to have lower BMIs than those who got their rays in the afternoon.
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Better Heart Health
Starting
your day with a workout is an easy way to improve your cardiovascular health
before most people are even out of bed. Exercise is a natural energizer, making
it easy to reduce your dependence on addictive substances like sugar and
caffeine, which researchers at Duke Medical University Center have linked to an
increased risk of heart attack. Even better, just a few workouts a week can
make your heart healthier, stronger, and slash your risk of developing
cardiovascular disease.
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More Mindful Eating
Enjoying a
morning workout might just be the easiest way to keep your food choices
healthier all day. Research published in the Journal of the American College of
Nutrition reveals a strong correlation between regular exercise and increased
fruit and vegetable consumption, and many avid exercisers find that their
desire for high-sugar, high-fat treats is actually tempered by the addition of
exercise to their routine.
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Easier Wake-Ups
If you find
yourself hitting the snooze button over and over, starting your day with a
workout can help. Exercise does more than just aid in keeping your hormones
balanced, it can also make you wake up feeling well-rested. Research conducted
by Smith College’s Neuroscience Program reveals that exercise can strengthen
your circadian rhythms, making it easier to get up for your morning workouts
and regulating when you fall asleep at night.
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Improved Schedule
Starting
your morning with a rush to get out the door can throw off the rest of your day
in an instant. However, for those who begin their mornings with a workout, that
mad dash can be all but eliminated; when you have a consistent morning workout
to plan around, you make it easier to manage your time in the morning and
increase your focus, too.
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Less Stress
For those of
us who aren’t morning people by nature, the mere act of waking up can send our
stress levels through the roof. Fortunately, an A.M. exercise session can help.
Researchers at the Omaha VA, Creighton University, and the University of
Nebraska Medical Center have found that exercise is one of the best ways to
reduce stress, and when you start your day with a workout, the benefits can
last all day.
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Reduced Hunger
It may seem
counterintuitive, but working out in the morning may actually set you up for
less hunger all day long. Researchers at Loughborough University have found
that exercise can reduce the body’s levels of ghrelin, a hormone that
stimulates appetite, while a review conducted at Indiana University suggests
that the mere act of exercising can make it easier to pass up on unhealthy
treats in favor of fruits, veggies, and lean proteins.
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Increased Productivity
The best way
to enjoy a more productive day is to add a morning workout to your schedule.
Exercise helps regulate your circadian rhythms, making it easier to get enough
sleep — and high-quality sleep, at that — every night. An abundant body of
research suggests that sleep is one of the best determinants of productivity
over the course of the day, so that A.M. sweat session might just be the key to
being more effective in both your personal and professional lives.
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A Faster Metabolism
If you want
to speed up your metabolism, it’s time to start rethinking your morning
routine. Starting your day by exercising on an empty stomach can help you burn
more fat, rev your metabolism, increase your desire for healthy food, and send
your energy level through the roof. Need we say more?
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Improved Academic Performance
Eager to ace
that test? Try starting your day with some exercise. According to researchers
at Texas University, students who got an early start to their day had higher
test scores than those who hit the snooze button. When you consider that
researchers at the Autonomous University of Madrid have also linked exercise to
improved academic performance, you’ve got plenty of reasons to start your day
off with a workout.
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Stronger Blood Vessels
A weak or
bulging blood vessel can change your life in an instant. Fortunately, a little
exercise first thing in the morning can help you strengthen your blood vessels,
reducing your risk of a deadly cardiovascular event. According to research
published in Circulation, exercise can significantly improve the health of the
endothelium, the inner lining of your blood vessels, making you less likely to
suffer from atherosclerosis, heart attack, blood clots, and stroke. When you
combine that the weight-lowering effects of early morning light, it seems like
an A.M. workout might just be the perfect prescription for a healthy life.
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Increased Optimism
Convincing
yourself to see the glass half full can be hard, but morning exercisers may
have the upper hand when it comes to optimism. Researchers at the University of
Toronto found that early birds are generally more optimistic than night owls,
and when you add in the endorphin rush you get from exercise, it’s not hard to
see why an early workout can make all the difference in how the rest of your
day pans out.
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Better Self-Esteem
There’s
nothing like feeling healthy, energetic, and confident to make the world seem
like your oyster. Luckily, some early morning exercise can raise that
self-esteem through the roof in no time. Research from the Norwegian
Directorate for Health and Social Affairs reveals that exercise is
significantly associated with high self-esteem, and when you start your morning
on a high note, it’s easy to set the tone for your whole day.
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Increased Discipline
If you’re
eager to get into a routine you can stick to, exercising in the morning is a
great place to start. Exercising when you first wake up helps you create the
discipline necessary to achieve your long-term health and fitness goals by
challenging you the second you get out of bed. Even better, committing to
exercise at the same time each day can help you maintain a more effective and
disciplined schedule throughout your day.
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Greater Fat Loss
Exercising
in the morning can do more than just rid you of excess weight — it can actually
help you specifically target body fat. The results of a Belgian study published
in the Journal of Physiology reveals that exercising on an empty stomach
improved glucose tolerance and improved subects’ fat-burning capacity.
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More Workout Consistency
Your ability
to be consistent is one of the most important factors in the success of any
workout plan. Fortunately, early exercise can help you stick to a regular
routine — you may not always be free after work, but most of us have precious
little on our plate at the crack of dawn.
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A Stronger Immune System
Make your
immune system stronger by starting your day out with a jog or trip to the gym.
According to a study published in the American Journal of Physiology, exercise
can help improve the efficacy of your antibodies, keeping your immune system
strong.
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Night Owls Become Morning People
Morning
people are more optimistic, have lower BMIs, and actually relish getting out of
bed in the morning. The good news? You can become one of them, even if you’re a
staunch night owl at the moment. After a few weeks of A.M. exercise, you’ll be
so dependent on that morning energy and endorphin boost that you might just
switch your loyalty from night to day.
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More Solo Time
Working out
in a crowded gym isn’t always relaxing, but the art of exercising itself can be
a highly meditative act. Making time to exercise early in the morning can mean
you’re often the only one on the street or at the gym, giving you the peace and
quiet you deserve but so rarely get.
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A Better Work-Life Balance
Squeezing in
a workout during your lunch hour can make mealtime a rush, and trying to hit
the gym on your way home after a long day can make you dread exercise. Luckily,
starting your day with a workout can make it easier to compartmentalize your
day, making 9 to 5 all about business and leaving you the rest of the day to
devote to your passions. Researchers at Saint Leo University have even found
that regular exercise can help you achieve the highly elusive work-life balance
so many of us seek.
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Reduced Metabolic Syndrome Risk
Metabolic
syndrome, a group of conditions that includes excess belly fat, high blood
pressure, and high blood sugar, may increase your risk of heart disease and
diabetes, but some morning exercise may help. Research published in Diabetes
Care reveals that exercise can help reduce your risk of metabolic syndrome, and
the extra fat-burning power you get from exercising first thing can slash your
risk even further.
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Better Moods
Start the
day on the right foot by adding some exercise to your routine. The rush of
endorphins you get from an early morning workout can help set you up for a
better mood all day long, keeping your stress level low and your feelings of
relaxation and well-being high.
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Reduced Acid Reflux Symptoms
Make those
GERD symptoms a thing of the past by getting in your exercise before breakfast.
Exercising after a meal can cause acid reflux symptoms, increasing your risk of
ulcers, infection, and esophageal cancer over time. Fortunately, exercising
before breakfast means there's nothing sloshing around in your stomach that
will trigger reflux symptoms when you start moving.
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Better Workouts
After a long
day, it’s often hard to imagine adding yet another task to your schedule,
making workouts seem like a chore. However, in the morning, when your mind is
clear, the pressures of the day to come haven’t yet gotten to you, and you have
some space to yourself in the gym, it’s easy to get into a groove that allows
you to work out longer and more effectively than you would at a packed workout
class later in the day.
If your
weight loss plans aren't going the way you'd hoped, find out if These Forgetful Food Habits Are Making You Fat!
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Fewer Cold and Flu Symptoms
Kiss those
winter cold and flu symptoms goodbye by adding a morning workout to your
routine today. Researchers at the Medical University of Graz have determined
that vitamin D, which is most bioavailable from sunlight, can help diversify
the good bacteria in your gut, keeping your immune system strong and effective
at fighting disease.
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More Creativity
Think
exercise and creativity are unrelated? Think again! Research published in
Frontiers in Neuroscience reveals that individuals who exercised regularly
scored higher on creativity tests than their sedentary counterparts, which can
vastly improve work productivity and satisfaction for those in creative fields.
Get the
lean, healthy body you want by discovering the 40
Ways Red Fruit Burns Fat!
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Improved Insulin Sensitivity
Move over,
weight loss; insulin sensitivity is the name of the game when it comes to
healthy living these days. The combination of early morning sunlight and
exercise can improve your body’s insulin sensitivity, helping you shed those
extra pounds in no time. Researchers in Belgium have found that exercising in a
fasting state can improve insulin sensitivity, making it easier to lose weight,
improve your body’s carbohydrate metabolism, and reduce your risk of diabetes.
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Stronger Bones
Want to
reduce your risk of fractures as you age? Start your day with a workout.
Researchers at Lund University in Sweden have deemed exercise an effective
means of increasing the strength of your bones, and the boost of vitamin D you
get from early morning sunlight can lower your risk of bone demineralization
and fracture.
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Improved Addiction Prognosis
Kicking a
habit can be hard, but morning exercise can make you more likely to stick to
your plan. Research published in Frontiers in Psychiatry suggests that exercise
may improve recovering addicts’ long-term commitment to sobriety, and the boost
of endorphins that are triggered by the combination of exercise and sunlight
can make it easier to stay committed to your clean living plan.
Start getting
the whole family healthy today by discovering the 40
Ways to Teach Your Kids Healthy Eating Habits!
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Increased Willpower
The
“transfer effect” describes when behaviors from one part of your life begin to
positively influence others, and morning exercise has a major transfer effect
into other areas of your life. For those who kick off their day with some
exercise, the willpower that it takes to strap on your sneakers instead of
hitting snooze and grabbing a bagel can make it easier to find willpower in
other parts of your life, both personal and professional.
For more
simple ways to get healthier, turn to the 40 Easy
Ways to Lose 20 Pounds!
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Healthier Skin
When you’re
rushing to the gym from work, you’re bringing all the grit and grime that’s
accumulated on your face throughout the day with you. For those who don’t have
time to take off all their makeup prior to a workout, much of that face paint
ends up mixing with sweat and dead skin to clog your pores, creating complexion
issues in the process. Fortunately, for early morning exercisers, they’re
starting their day with a freshly-washed complexion, reducing their risk of
breakouts as compared those who favor an evening workout.
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Decreased Anxiety
Instead of
letting stress build all day long, nip it in the bud before it starts with a
workout. Researchers at the University of Michigan Medical Center and the Rex
Sports Medicine Institute have found that exercise can help reduce your
anxiety, helping you tackle whatever the day throws at you stress-free.
For more
ways to improve your health and get fitter, discover the 41 Tricks For a Flatter Belly!
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Reduced Colorectal Cancer Risk
Colorectal
cancer is the second leading cause of cancer death in the United States, but
starting your day with a workout could change that. Research published in the
Journal of Clinical Oncology reveals that increased vitamin D levels, like
those you’d enjoy from adding some outdoor exercise in the A.M. to your
schedule, can help reduce your risk of this potentially deadly disease, and
weight loss helps lower your chances of developing the disease even further.
For more
ways to fuel up while hitting your weight loss goals, discover the 20 Healthiest High-Fat Foods!
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Reduced Dementia Risk
Starting
your day with some exercise could be the key to a healthier brain and stronger
memory. Research conducted at the University of Muenster reveals that exercise
significantly reduces your dementia risk, and all that blood flow to your brain
can help reduce the inflammation and tissue loss that often goes hand-in-hand
with a dementia diagnosis.
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Reduced Seasonal Depression Risk
Making a
morning workout part of your regular routine can help you fend off those
seasonal blues. Spending some time in the morning sunlight, whether you’re
taking a run outside or just walking to the gym, can help reduce your risk of
seasonal depression, and virtually any form of exercise can help boost your
mood.
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Lower Diabetes Risk
Anyone
looking to reduce their risk of diabetes would be wise to add morning exercise
to their routine. According to the Diabetes Prevention Research Program Group,
exercise is an effective means of lowering your type 2 diabetes risk and
researchers at the University of Alberta have linked increased vitamin D levels
to lower blood sugar and improved insulin sensitivity. When you add in the BMI
benefits of morning sunlight, it’s clear that an early morning workout can mean
major positive changes for your health.
For more
tips on how to get healthier in in no time, commit to the 43 Healthy Changes to Make By Your Next Birthday!
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Reduced Risk of Cancer-Related Death
While more
than one-third of men and women will be diagnosed with cancer at some point in
their lifetime, adding exercise to your A.M. activity list can help improve
your chances of surviving. Research published in the Journal of Cancer
Survivorship reveals that exercise can help reduce your risk of having a cancer
diagnosis become fatal, and there’s ample evidence that vitamin D can reduce
your risk of colorectal cancer, too.
Increased Sense of Accomplishment
Starting
your day with a workout can improve your self-esteem and make you feel like
you’ve accomplished something long before many of your peers have even gotten
out of bed. It’s pretty unlikely that scrolling through Instagram and pushing
your alarm back in 10-minute increments will yield a similar result.
Improved Workout Results
If you want
your workout to be more effective, try moving it from evening to morning. Not
only are you more likely to get a machine at the gym when you work out early,
you’re more likely to stick to your routine when there’s nothing else to
distract you, making it easier to reach your workout goals in a timely manner.
Better Sleep
Morning
exercise can help your body operate like a finely-tuned machine by adjusting
your circadian rhythms, making it easier to get out of bed in the morning and
fall asleep at night. While working out can give you great energy throughout
the day, exercising in the morning is unlikely to keep you up when you’re
trying to hit the hay, while an evening workout often leaves exercisers too
amped up to fall asleep.
For more
reasons to get a good night's rest, discover how Sleep
Deprivation is Sabotaging Your Zero Belly!
A Longer Life
Living a
long healthy life is a major goal for most of us, but our lifestyle choices
seem to be working against us. Fortunately, adding a morning workout to your
routine can lower your BMI, your body fat percentage, reduce your risk of
chronic disease, and may even make you happier, setting you up for better
health and a longer life.