It’s a frigid morning, do you jump in your car, start it up and just throw it into reverse?
You are ready for a hot shower, do you just flip the faucet and jump right in?
You pour batter in the pan, do you open the oven door, toss it in and THEN preheat?
No. We don’t do any of these things…ok well maybe some of you don’t let your cars warm up so that’s between you and your engine oil…but can you tell where I am going here?
One of the BEST ways to prepare for your day is by moving your body….aka…warm that sucker up for what’s to come! It may seem counterintuitive to start using energy before the day has barely begun, but I promise you, movement creates energy.
An object in motion stays in motion.
Maybe you still have a few reservations based on some preconceptions you may have heard over the years….that probably justified all your excuses!
Myth - It Takes Up Too Much Time: Morning workouts don't have to be lengthy to be effective. Incorporating a variety of exercises and focusing on both cardiovascular and strength aspects can maximize the benefits of a 15-20 minute workout. But keep in mind the benefits carry throughout your day:
EPOC (Excess Post-Exercise Oxygen Consumption): Short but intense workouts can lead to a phenomenon called EPOC, where the body continues to burn calories at an elevated rate after the workout is completed. This can contribute to overall calorie expenditure and fat loss over time.
Metabolic Boost: Short, intense workouts can temporarily increase your metabolic rate, which may lead to enhanced calorie burn throughout the day. This effect can be especially beneficial for weight management and overall energy expenditure.
Endorphin Release and Mood: Short bursts of physical activity can trigger the release of endorphins, the body's natural "feel-good" chemicals. This can lead to improved mood, reduced stress, and enhanced mental well-being.
Think about it…. you will be one happier, calorie burning machine for the rest of your day!!
Myth - Morning Means the “Buttcrack of Dawn”: Early morning workouts may not be ideal for everyone. Some individuals are naturally "night owls" and may find that their energy levels and physical performance peak come a little later after they wake. It's important to choose a time that aligns with your body's natural rhythm. But keep in mind morning exercise, no matter what time your morning is, may help with:
Circadian Rhythm Synchronization: Morning exercise can help synchronize your body's internal clock (circadian rhythm) and promote a regular sleep-wake cycle. This can contribute to better sleep quality and overall health.
Reduced Sleep Disruptions: Morning exercise can help regulate hormonal rhythms, including cortisol levels. Elevated cortisol levels at night can disrupt sleep. Engaging in physical activity in the morning helps normalize cortisol levels, reducing the risk of sleep disturbances.
Think about it…. setting your alarm a tad earlier, not just to fit in a quick workout, but also to swap out those sleepless nights for a chance to break free from the "night owl" label.
Myth - Workouts Must Be Intense: Effective workouts come in various intensities. You don't need to push yourself to the maximum every morning. Consistency is key, so even moderate intensity and low impact workouts can provide health benefits over time. Try these low impact movements that you could even do in your pajamas:
Brisk Walking: Take a leisurely walk around your neighborhood or a nearby park. It's a gentle way to get your body moving and wake up your muscles.
Yoga or Stretching: Practice some gentle yoga poses or perform a stretching routine to improve flexibility, mobility, and posture.
Resistance Band Exercises: Use resistance bands for simple strength training exercises targeting different muscle groups
Balance Exercises: Practice standing on one leg, heel-to-toe walking, or other balance-enhancing activities to improve stability.
There is no reason why you must squeeze into your favorite leggings and be a big sweaty mess after every morning workout!
So if you are new to morning workouts, start with exercises that are comfortable and gradually increase intensity as your body becomes accustomed to the routine. Combining shorter workouts with an active lifestyle, healthy nutrition, and sufficient rest can contribute to overall health and fitness goals. Early doesn’t have to be the moment you wake! Hydrate, read/listen to some personal enrichment and then hit the gym.
Always consult with a healthcare or fitness professional before starting a new exercise routine, especially if you have any underlying health conditions. If you need help developing a morning routine that includes movement, visit my website to learn more about me and how we can work together to find a way to Commit2Rise.
Remember, the best time for exercise is the time that you can consistently commit to and enjoy. Listen to your body and choose a routine that works for you, whether it's in the morning or bit later. The benefits of starting your day with movement will impact every thing else you do after….in only positive ways.
Sara Lacharite is a personal trainer in central Maine, specializing in senior fitness and brain health training. Her passion lies in empowering pre- and current retirees to age adventurously with personalized fitness and wellness strategies, habit creation and emotional encouragement ... aiming to ensure their physical and mental wellbeing throughout their retirement journey! Visit her website to learn ways you can work with her locally or even virtually!
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