Regular exercise is part of a healthy lifestyle that can provide many benefits for both physical and mental health. According to general guidelines, it is recommended that you do at least 150 minutes of moderate-intensity aerobic exercise per week, or about 30 minutes a day for five days a week.

Aerobic exercises such as fast walking, running, cycling, or swimming can increase heart rate and breathing. It is also recommended that you do weight training at least twice a week.

When it comes to the right time to exercise, there is no such thing as the "best time". The right time to exercise varies from person to person, depending on the body, lifestyle, health conditions, free time, and personal preferences. While there is no definitive answer, exercising in the morning offers several benefits. What are these benefits?

Benefits of Exercising in the Morning

The benefits of exercising in the morning include:

Increases fat burning

According to one study conducted in 2022, women who exercised in the morning for 12 weeks lost more fat. While in men, the performance gains from exercising showed similar results no matter when they exercised.

Another small study published in 2015 also showed that 24-hour fat burning was highest when exercising in the morning before breakfast. All of this contributes to weight loss.

Fewer distractions

Exercising in the morning is usually done when you're fresh and your mind isn't overloaded with daily tasks, which can help reduce mood disturbances, phone interruptions, or other busyness. The fewer distractions, the more focused you can be on your workout.

Gets the benefits of morning sunlight

Exercising in the morning, especially outdoors, helps you enjoy the benefits of morning sunlight. Exposure to sunlight for a few minutes can help provide energy for your body to form vitamin D. In addition, exercising outside in the morning can also improve mood and sleep quality through circadian rhythm regulation.

However, don't forget to apply sunscreen and wear clothing that protects your skin if you want to exercise in direct sunlight.

Helps make healthier food choices

Research has found that exercising in the morning increases awareness of healthier food choices. They can start to reduce their consumption of fried foods and fast food.

Read More: How Long Should You Warm Up Before Working Out?

Improves alertness

Exercise helps improve alertness, focus, and concentration. Exercising in the morning also helps to overcome drowsiness and provides the energy boost needed to start the day.

More energized body

When exercising, the heart works harder to pump blood throughout the body. This improves blood circulation and sends oxygen and nutrients to all tissues and organs including muscles. As a result, the cardiovascular system becomes more efficient in providing energy and stamina.

Exercising in the morning stimulates the production of endorphins, which can improve your mood and provide a natural energy boost, making you more active and energized.

Better blood sugar management

Studies have found that the time of day you exercise has a significant impact on blood glucose control, especially in people with type 1 diabetes. Exercising in the morning can help lower the risk of hypoglycemia and help keep blood glucose levels stable during and after exercise.

However, choosing the time to exercise comes down to each individual's preference. Some people feel better exercising in the morning, while others may have busier schedules and prefer to exercise in the evening.

It is also important to consult with your doctor, especially if you have certain health conditions such as diabetes, heart disease, joint problems, or other health problems. Your doctor can help you plan an exercise program that suits your body's condition and needs.

If you need medical advice or consultation, you can either visit a doctor or make use of the consultation features that are available in the Ai Care application by downloading the Ai Care application from the App Store or Play Store.

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