Effects of early morning exercise on your health

Early morning exercise is a positive way to start your day and gets that pesky workout out of the way first thing. While there are many positive aspects to working out during the early morning hours, there are also several dangers you should be aware of. Sometimes it may be worth the inconvenience to exercise later in the day after your body has a chance to get going.

Starting with the Dangers

Early morning exercise may be especially dangerous for older individuals who suffer from hypertension. A natural surge in blood pressure occurs during the first two hours after awakening. A study published in the American Heart Association's "Circulation" journal found that those subjects who presented a higher surge in blood pressure were at greater risk of suffering from a stroke. If you find yourself in this category, it may not be a bad idea to hold off on your workout until later in the day.

Those who live with diabetes need to be especially careful with early morning exercise. Hypoglycemia can occur during exercise, especially if you forgo breakfast before your workout. The American Diabetes Association recommends putting a trial and error system into place. Alter your activity level, insulin dose or pre-exercise snack as needed to ensure your blood glucose stays in a safe range and you feel good throughout your workout, especially during the early morning when you're recovering from the overnight fast.

Exercising first thing in the morning before breakfast may not be the best decision if you're looking to put in an intense workout. Your muscles are most efficient when working off of carbohydrates, which are depleted after a night of fasting. Exercising on an empty stomach forces your muscles to work off of fat stores causing them to be sluggish. If you're hoping for an intense, effective workout, eat a light carbohydrate-rick snack 15 to 30 minutes before your workout to fuel your muscles.

Dizziness, fainting and muscle cramps are also possible dangers associated with early morning exercise. This can be due to low blood sugar, dehydration or a combination of the two. Jumping out of bed directly into your running shoes prevents proper refueling and hydrating of your body. Take the time to drink a glass of water and eat a light snack to recharge your body and keep you on your feet during your workout.

But exercising in the morning is a wonderful way to create a positive routine and provides many added benefits beyond just keeping you fit.

1. Better long-term results

Research shows that those who exercise in the morning are more consistent exercisers than those who exercise later in the day. Our bodies love routine. If you force yourself to get up when your alarm goes off, your body will thank you and pay you back by feeling rested and ready for the day.

2. Fewer scheduling conflicts

How many times have you planned on working out after work when something better comes along or you get too tired and just go home? By getting up early, you are less likely to miss out on any fun activities later in the day or get distracted at home or work. Instead of scrambling to finish your "to do" list and missing another workout, plan to do it first thing so you are sure to fit it in!

3. Improved productivity

Exercising increases your productivity and gets your endorphins going. You will be more awake and ready to tackle your day by giving yourself that extra energy boost. Working out can increase your mental clarity for four to 10 hours post-exercise.

4. Boosted metabolism

The benefits of exercise linger throughout the day. You continue to burn calories after the workout is done. Use this benefit during the day when you are eating instead of when you are sleeping. By keeping your metabolism elevated, you will be burning more calories all day long.

5. Better sleep

Studies have shown that women and men who wake up early for regular exercise sleep better than those who routinely exercise in the evening. Since exercise stimulates your body, when you exercise at night, it becomes more difficult to fully relax and drift into peaceful sleep.

6. Better diet.

By knocking out your exercise first thing, you will approach your food differently throughout the day. You will be proud of yourself for getting up and burning some calories, so why sabotage it with an unhealthy lunch? Instead, you will want to continue your positive choices by eating foods that make you feel fresh and energized.

Credit: #livestrong #health.usnews