We all know more or less the positive effects of exercise on the body and psychology. However, many of us find it difficult to do regular sports because we cannot spare time to run for sports because of the hustle and bustle of life. We come home from work already tired, the last thing we want is to get tired more. There is only one solution to this problem, and that is to do your gym routine by morning exercise.
By getting up early in the morning, you can take the sport out of the way and be vigorous, energetic and ready for the rest of the day. Moreover, there are many benefits of morning exercise.
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Makes it easier to lose weight
During the night, our metabolism operates at the lowest level it can work. When we wake up, it takes a while to return to normal speed. When you start the day with sports, the metabolism starts to work faster, which makes it easier to lose weight. Also, if your health allows, doing morning exercise on an empty stomach is also a good way to lose weight.
When the stomach is empty and there is no sugar in the blood, the body draws the energy it needs for exercise from stored energy sources; that is, from the liver and storage adipose tissues. There is no better opportunity to get rid of excess fat than in the morning.
Strengthens immunity
When you start the day with physical movement, your blood circulation increases from the first hours of the morning. With the increase of blood circulation, the cellular wastes accumulated in the tissues are quickly cleared and more oxygen is carried to the body tissues. This, in turn, increases your overall immunity, making you more prepared for the unseen dangers from the outside.
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Improves sleep quality
If you have sleep problems such as not being able to fall asleep immediately when you put your head on the pillow, turning over in bed or waking up frequently at night, I suggest you start exercising in the morning. Especially if you work in a job where you sit all day long, even if you feel mentally tired at the end of the working day, your body will not be tired enough. Since a body that is already rested has less need for sleep and rest, it may be difficult to fall asleep.
Exercises that you will do in the late hours can make you lose your sleep as it will increase the adrenaline hormone. However, when you make morning exercises a habit, your joints will be stretched, your muscles will be worked, and it will be easier for you to fall asleep and you will have a better quality sleep.
Allows you to start the day with a sense of happiness and achievement
I am sure you have come across at least one of the “Morning Routine” videos that vloggers prefer to shoot. Similar things are recommended in almost all of them, one of which is “start your day by completing a task”. To give that sense of accomplishment, they recommend making your bed as soon as you get up. First of all, this is a very unhealthy habit. We sweat during the night, pass gas, shed skin.
Making the bed as soon as you get up in the morning means providing a moist and warm home for the bacteria and mites living in the sheets. If starting the day with a sense of accomplishment motivates you, don’t look for it in a task like making the bed. Open the bed sheets all the way, open the windows and ventilate your bed for at least 20 minutes. Let the bad smells fly away, let the moisture dry.
By doing your morning exercise at that time, you can complete a healthy job and get the same sense of accomplishment. In addition, since physical activity provides the release of adrenaline, endorphins and serotonin hormones, you will start the day much happier, energetic and motivated.
Time management skills develop
What time should you have your breakfast, take a shower, and get up in order to get to work on time? When you make a habit of doing morning exercises, you will also make progress in self-discipline and time management, since you need to set aside a certain time for this.
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Builds the habit of getting up early
Although you know the physical and mental benefits of going to bed early and getting up early, you may not be able to get into the habit of getting up early in the morning. One of the main reasons for this is not being able to sleep yet when the alarm goes off, and returning to sleep after not being able to find an answer to the question “What will I do if I get up?”
Morning exercise gives you a purpose to get up early and makes it easier to get up early as it improves your sleep quality. When morning exercise becomes a habit over time and with stability, the habit of getting up early becomes established.
15 tips to make it easier to exercise in the morning
- Prepare your gym clothes the night before, so you don’t have to deal with morning sickness.
- Experiment a few nights to determine what is sufficient sleep time for you. If you have to wake up with an environmental effect such as an alarm during deep sleep, your whole day can be poisoned. That’s why it’s important to match your wake up time to a minute when you’re not in deep sleep. For most people, the NREM and REM sleep cycle is 90 minutes, meaning that every 90 minutes after falling asleep, you exit deep sleep and enter a new cycle. The ideal sleep time for me is 5 cycles, that is, 7 and a half hours. Most of the time, the reason I get up a minute or two before the alarm goes off is because I’m getting sleepy at that time. Find your ideal sleep time by trial and error and plan the times you go to bed in the evening and wake up in the morning accordingly.
- Dim the lights in your house 1-2 hours before the time you plan to sleep and create a dim environment. Say goodbye to technological devices that emit blue light at least 1 hour before. Incorporate herbal tea, sleep yoga, slow music, or whatever calms you into your evening routine. You will ensure that your body secretes the necessary amount of melatonin hormone for the transition to a quality sleep.
- Completed bedtime preparations (brushing teeth, putting on pajamas, cleaning the dishes, etc.) 30 minutes before you plan to sleep, and be in bed 15 minutes ago.
- Drink a big glass of water before going to bed. By the time you should wake up, your bladder will be full so you will have to get out of bed to go to the bathroom.
- Leave the alarm that will wake you up in the far corner of the bed so that you have to get out of bed to turn the alarm off.
- Never snooze the alarm. NEVER!
- Turn on the lights and your window as soon as you turn off the alarm.
- Drink a big glass of water as soon as you wake up; both to speed up your metabolism and to digest the water you will need in sports before you start sports. Also, it will be much more difficult for you to go back to bed and lie down when your stomach is full of water.
- Put on your gym clothes as soon as you get out of bed.
- Establish a morning routine that gives you pleasure. It’s easier to take action to do the things you love.
- Find people to accompany you in the morning. It could be a morning jog group, it could be your spouse, roommate, or someone you support each other by texting “Hey, wake up, I’m ready to start” in the mornings even if they are not in the same house. It is more difficult to break our promises to others than to break our promises to ourselves.
- Do not interrupt your morning routine, stick to the routine every day without exception. Even on weekends. Thus, the habit formation process is not interrupted.
- Add a reward to your routine when you get up in the morning at your scheduled time and complete the workout. It could be watching the TV show you missed because you went to bed early, or a square of chocolate. What the reward will be is entirely up to you.
- If silence works for you, it’s fine, but when you get up in the morning, turning on music that will motivate you, increase your energy and reduce your stress will make your morning routine more enjoyable.
