Engaging in morning workouts can significantly benefit both mental and physical health, according to experts. Research from the CDC’s National Health and Nutrition Examination Survey, published in the journal Obesity, highlights that exercising between 7 a.m. and 9 a.m. may be particularly effective for weight loss. The study monitored the activity levels of 5,285 participants, revealing that those who exercised in the morning had a lower risk of obesity compared to those active later in the day. Additionally, morning exercisers exhibited a lower average BMI and waist size.

Alissa Mosca, a certified fitness trainer with Planet Fitness in New York, supports the notion that morning workouts are an excellent way to start the day. She explains that exercising early releases chemicals like endorphins and dopamine, which enhance mood and energy levels. This routine also activates muscles and stimulates the brain, preparing individuals for daily challenges.

Todd Anderson, a sleep and wellness expert from Dream Performance & Recovery in Nashville, emphasizes balancing exercise with adequate rest. He notes that even minimal weekly exercise can have significant benefits without needing to be intense. Anderson points out that regular exercise can improve sleep quality, making it more restorative.

However, Anderson advises prioritizing sleep over early workouts if rest is insufficient. He suggests that adequate sleep is crucial for effective stress management from exercise. Mosca concurs, recommending seven to eight hours of sleep for optimal muscle repair and growth. She warns against sacrificing sleep for early workouts, as it may hinder progress.

Mosca advises individuals considering morning workouts to evaluate their sleep quality, nutrition, stress levels, and morning readiness. If these factors are lacking, she suggests incorporating short afternoon workouts instead. Establishing a consistent routine is vital for long-term success without overwhelming the body.

Both experts agree that recovery is essential in any fitness journey. Without sufficient rest, the body struggles to recover fully, delaying progress. Setting realistic goals and expectations is key to achieving fitness success.