What are the benefits of morning exercise?
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Benefits of Morning Exercise
Improved Exercise Adherence and Weight Management
Morning exercise has been shown to improve exercise adherence and weight management, particularly for individuals with overweight or obesity. Consistent morning exercise routines help individuals stick to their exercise plans more effectively, which is crucial for long-term weight management1.
Enhanced Cerebral Blood Flow in Older Adults
Engaging in moderate-intensity exercise in the morning can mitigate the negative effects of prolonged sitting on cerebral blood flow in older adults. Studies have demonstrated that morning exercise, followed by either uninterrupted sitting or sitting with light-intensity walking breaks, maintains higher cerebral blood flow throughout the day. This is essential for delivering oxygen and nutrients to the brain, thereby supporting brain health2.
Reduction in Oxidative Stress for Type 2 Diabetes Patients
For patients with Type 2 Diabetes Mellitus (T2DM), morning exercise is more effective in reducing oxidative stress compared to afternoon exercise. This is evidenced by significant increases in the antioxidant enzyme Glutathione Peroxidase-1 (GPx-1) and reductions in malondialdehyde (MDA) levels, which are markers of oxidative stress3.
Better Management of Metabolic Syndrome Components
Morning exercise has been found to be more effective than afternoon exercise in reducing certain components of metabolic syndrome (MetS). Specifically, it leads to greater reductions in systolic blood pressure, plasma fasting insulin concentration, and insulin resistance. These improvements contribute to a lower overall MetS Z score, indicating better cardiometabolic health4.
Improved Mood and Cognitive Performance
Active women who consume breakfast before morning exercise experience enhanced mood and cognitive performance throughout the day. Higher energy intake at breakfast is associated with lower fatigue and higher overall mood and alertness post-exercise. Additionally, morning exercise helps in better appetite control before lunch5.
Reduction in Abdominal Fat and Blood Pressure
Morning exercise is particularly beneficial for women in reducing abdominal fat and blood pressure. Studies have shown that women who exercise in the morning experience significant reductions in both fat mass and blood pressure compared to those who exercise in the evening6.
Greater Fat Oxidation and Reduced Postprandial Lipemia
Morning exercise promotes greater fat oxidation and reduces the postprandial lipaemic response more effectively than evening exercise. This means that exercising in the morning can help in better managing body composition and metabolic health by enhancing the body's ability to burn fat and manage blood lipid levels after meals7.
Improved Sleep Quality
Morning exercise has a positive impact on sleep quality, particularly in university students. Those who engage in morning physical activity report better sleep quality compared to those who exercise in the evening. This improvement is likely due to the regulation of cortisol and melatonin levels, which are crucial for sleep regulation9.
Feasibility and Adherence
Randomized trials have shown that it is feasible to engage adults with overweight and obesity in morning aerobic exercise programs with high levels of adherence. Participants in morning exercise programs show significant improvements in total daily energy expenditure and body weight regulation, making it a practical option for weight management10.
Conclusion
Morning exercise offers a multitude of benefits, including improved exercise adherence, enhanced cerebral blood flow, reduced oxidative stress, better management of metabolic syndrome components, improved mood and cognitive performance, reduction in abdominal fat and blood pressure, greater fat oxidation, and improved sleep quality. These benefits make morning exercise a highly effective strategy for enhancing overall health and well-being.
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Most relevant research papers on this topic
Consistent Morning Exercise May Be Beneficial For Individuals with Obesity.
Consistent morning exercise may improve exercise adherence and weight management for individuals with overweight or obesity.
Literature ReviewMorning exercise mitigates the impact of prolonged sitting on cerebral blood flow in older adults.
Morning moderate-intensity exercise with light-intensity walking breaks can improve cerebral blood flow in older adults, reducing the negative effects of prolonged sitting.
RCTMorning Exercise is More Effective in Ameliorating Oxidative Stress in Patients with Type 2 Diabetes Mellitus
Morning exercise is more effective in improving oxidative stress by increasing glutathione peroxidase-1 enzyme and reducing malondialdehyde in patients with Type 2 Diabetes Mellitus.
RCT
Rigorous JournalEfficacy of morning versus afternoon aerobic exercise training on reducing metabolic syndrome components: A randomized controlled trial.
Morning high-intensity aerobic exercise training is more efficient at reducing cardiometabolic risk factors (systolic blood pressure and insulin sensitivity) than afternoon training.
RCTThe Effect of Breakfast Prior to Morning Exercise on Cognitive Performance, Mood and Appetite Later in the Day in Habitually Active Women
A small breakfast before morning exercise can improve post-exercise mood and appetite ratings in habitually active women, but may negatively impact working memory and mental fatigue later in the day.
RCT
Very Rigorous JournalMorning Exercise Reduces Abdominal Fat and Blood Pressure in Women; Evening Exercise Increases Muscular Performance in Women and Lowers Blood Pressure in Men
Morning exercise reduces abdominal fat and blood pressure in women, while evening exercise improves muscular performance in women and lowers blood pressure in men.
RCTMorning exercise appears to promote greater fat oxidation and reduce postprandial lipaemic response more than evening exercise
Morning exercise promotes greater fat oxidation and reduces postprandial lipaemic response more effectively than evening exercise.
RCTMorning and evening exercise
Morning and evening exercise contributes to preventing chronic diseases, improving physical fitness, and hormone function, with different outcomes based on exercise type, duration, and hormone adaptation.
Literature ReviewMorning exercise improves sleep quality in university students
Morning physical activity improves sleep quality in university students, potentially by decreasing cortisol and increasing melatonin levels in the evening.
Effect of Morning and Evening Exercise on Energy Balance: A Pilot Study
Morning or evening aerobic exercise is feasible for adults with overweight and obesity, with high adherence, and both exercises increase total daily energy expenditure.
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