One of the best ways to start the day is by exercising. It will help you achieve your fitness goals and also keep you energetic. A September 2023 study published in the U.S. National Library of Medicine found that people who exercised between 7 a.m. and 9 a.m. managed their weight better than those who sweated in the afternoon or evening. So get ready to do some morning exercises to lose weight.
Exercising in the morning offers many benefits that can have a positive impact on both physical and mental well-being. First, it revs up your metabolism, leading to increased calorie burn throughout the day, which can help with weight loss, says Jashan Vij, a health and fat loss coach. Morning workouts also help regulate circadian rhythms, promote a consistent sleep-wake cycle, and potentially improve the quality of sleep. Additionally, morning exercise stimulates endorphin production, improves mood, and reduces stress and anxiety levels, setting a positive tone for the day. Additionally, exposure to natural light in the morning can help regulate your body’s internal clock, improving alertness and cognitive function.
Best morning exercises for weight loss
There are some effective morning exercises that can help with weight loss. Here are some:
1. Jumping jacks
• Stand with your feet close together and your arms at your sides.
• Perform a quick jump while simultaneously spreading your legs wide and raising your arms above your head.
• Return to the starting position by jumping again, bringing your feet back together and lowering your arms to your sides.
2. High knees
• Start by standing with your feet hip-width apart to do this exercise.
• Start with a jogging motion on the spot, lifting your knees as high as possible with each step. Keep a brisk pace, Vij suggests.
• Start in a standing position, then lower into a squatting position, place your hands on the floor and extend your feet into a plank position.
• Perform a push-up and then quickly return your feet to the squatting position.
• Move yourself up into a jump and extend your arms above your head.
4. Mountain climbers
• Start in a plank position, with hands under your shoulders.
• Alternately pull your knees toward your chest in a running motion.
• Keep your core engaged and maintain a consistent pace throughout the exercise.
• To do plank, start in a push-up position, with arms fully extended, elbows locked and toes supporting your body weight.
• Make sure your body is in a straight line, from your head to your heels, and hold this position for as long as possible.
These exercises engage multiple muscle groups, increase your heart rate and contribute to efficient calorie burning. High-intensity exercises such as jumping jacks and burpees improve heart and lung function, reducing the risk of cardiovascular disease, the expert says. These exercises promote the general development of strength and endurance. Regular practice can increase basal metabolic rate, facilitating calorie burning even at rest. Exercise activates the release of endorphins, which reduces stress and anxiety and improves mood.
Warm up before exercising
Warm up properly and gradually increase intensity and duration as your fitness improves. People who struggle with joint problems or ailments such as arthritis should be careful when performing vigorous exercises such as jumping jacks and burpees, as these movements can increase joint discomfort and increase the risk of injury. Women with a heart problem or expecting mothers should also consult a doctor first.