Introduction
You wake up somewhat groggy, stressed, or lacking motivation more often than not? What if a simple morning routine could satisfy those thoughts? Studies show that morning workouts provides multiple benefits not just for your physical health, but also for your mental health, including mood elevation, decreased stress, and sustained energy levels throughout the day.
In this blog, we will discuss the science of how morning workouts improve mood, the best types of workouts and some positive suggestions on how to make working out sustainable. So, if you are someone who is already dedicated to physical fitness or someone who is just beginning, we will help you use the power of morning exercise to have a happier and more productive day.
The Science of Morning Exercise to Improve Mood
1. Increases Endorphins (The “Feel Good” Hormones)
Exercise will increase your endorphins, which are natural brain chemicals that relieve pain and elevate moods, via many studies. A workout in the morning will promote the release of endorphins which can:
- Help Reduce Anxiety and Depression Symptoms
- Increase Happiness and Relaxation
- Reduce Stress Levels Throughout the Day
2. Reduces Your Cortisol (The “Stress Hormone”)
Cortisol levels in your body are highest in the morning naturally, since we need some cortisol levels higher in order to function (i.e. stay awake) we do not want excess cortisol throughout the day and morning workouts help reduce cortisol levels to maintain moods (i.e. reduce irritability)
3. Increases the production of serotonin and dopamine
Physical activity will naturally increase the levels of two important neurotransmitters, serotonin (effects happiness) and dopamine (relates to motivation and rewards), principally with physical activity Which will help to:
- Increase your focus and clarity of mind
- Decrease depressive symptoms
- Increase feelings of accomplishment Encourages Better Sleep Quality
Working out in the morning helps you regulate your circadian rhythm and sleep deeper, more restorative sleep. So better sleep means: - Less fatigue and brain fog
- More emotional stability
- More energy the next day
Best Morning Moves for a Better Mood
Not all workouts are created equal when boosting your mood. Here are some of the
best morning moves for an excellent start to the day.
1. Yoga and Stretching
- Benefits: Decrease stress, gain flexibility, and increase mindfulness.
- Best Poses: Sun Salutations, Child’s Pose, Downward Dog
2. Cardiovascular Exercise (Running, Cycling, or Brisk Walking)
- Benefits: Raises heart rate, releases endorphins, and improves blood flow to the brain.
- Tip: Just 20-30 minutes will make a difference.
3. Strength Training (Bodyweight or Weights)
- Benefits: Builds confidence, increases energy, decreases anxiety.
- Best Moves: Squats, Push-ups, Planks
4. High-Intensity Interval Training (HIIT)
- Benefits: Short bursts of intense exercises followed by rest create the most optimal mood boosting in less time.
5. Outside Workouts (Sunlight for Vitamin D)
- Benefits: Sun exposure can help to increase vitamin D–a nutrient that is associated dealing with depression.
How to Make Morning Exercise a Habit
Starting and maintaining a morning exercise routine can be more challenging than exercise itself! Here are some practical ways to ensure you stay consistent:
1.Prepare the Night Before
- Lay out your workout clothes
- Set a realistic distance or time goal (ex: 15-20 minutes)
- Make sure you’ll be getting enough sleep (7-9 hours)
2. Start Small and Gradually Increase Intensity
- Begin your workouts focusing on light exercises like stretching or walking
- Add more intense workouts as your body progresses and adapts
3. Accountability is Key
- Whether that’s a friend to workout with, or a morning fitness group, having someone meet you makes it easier to stick to your goals.
- Keeping track of your workouts on a fitness app can prove most helpful too!
4. Listen to Uplifting Music or Podcasts
- Music with a quick tempo can definitely propel you forward!
- Inspirational podcasts are way to keep you engaged with exercise and to learn something new at the same time.
5. Reward Yourself
- Treat yourself to something small! A healthy breakfast, a hot shower, or maybe just a cup of coffee.
Common Excuses and How to Change Your Mindset
1. “I’m Not a Morning Person”
- Life Hack: Start by just moving for 5-10 minutes and slowly add some time to your morning workout!
2. “I Don’t Have Time”
- Life Hack: A short effective HIIT workout such as 15 minutes can be just as effective as a long workout day in and day out.
3. “I Feel Too Tired in the Morning”
- Life Hack: First, drink a glass of water, next, do a warm-up or mobility introduction 1st, and lastly, start each of your sessions from the beginning as a low-intensity workout.
Conclusions: Make Your Day Better (or the Same) with morning exercise
Exercising in the morning can be a game changer when it comes to improving your mood, alleviating stress, and increasing your energy for the remainder of your day. By simply adding **10-30 minutes of movement **as a part of your morning routine, you could have:
✔ Improved productivity
✔ Improved emotional control
✔ Increased mental clarity
✔ Happiness today and for a long-term
From today forward, you owe it to your future self!
FAQs:
Q: Do I have to work out for more than 10 minutes in the morning for better mood?
A: Anything from 10-20 minutes will absolutely help improve your mood.
Q: I don’t want to do intense workouts. Is morning exercise still helpful?
A: Gentle exercise such as yoga, walking, or stretching are still conducive to improving your mood, etc.
Q: Can morning exercise be beneficial for anxiety?
A: Yes. Exercising reduces cortisol and increases endorphins which can help manage anxiety.
Q: When is the best time to exercise in the morning?
A: Aim to exercise ideally 30-60 minutes within waking to help you move with your natural cortisol rhythm.
Final Thoughts
Getting morning exercise on a habit is not just for your physical health, but it will contribute to a happier, more energized day. Try your new habit for a week and see if you notice a difference!
Did you enjoy this article? Share it with a friend and see if they want to start ON morning exercise with you!
