Maybe you wake up with the sun and jump out of bed with a smile on your face and a spring in-your-step. Or maybe you glare at your alarm, hit the snooze button for an hour and then finally rise, bitter that your next many hours will be dedicated to work and daily life rather than the cozy confines of your bed.

Either way, how about a working out?

Even if you’re not an enthusiastic early riser, starting your morning with exercise can be just what you need to jumpstart your day.

So here are seven great reasons to work out in the morning:

1. It Wakes You Up

We’ll not discount the life-giving nature of caffeine. A cup of coffee or tea can increase alertness and mood, but it’s not the only game in town.

Even a short burst of cardio exercise wakes us up, speeds mental processes and enhances memory storage and recollection, regardless of our fitness levels. Think of a workout as that first cup of coffee, because that morning workout can be just what you need to get moving.

READ MORE: 6 tips to get back into exercise after a break

2. Get It Out The Way

Even though it feels good and we know it’s good for us, exercise can still feel like a chore. And chores are easy to avoid by putting off until another time. Work out first thing in the morning, and that’s it, you’re done.

No more worrying about making that class after work or rushing to the gym to squeeze out a half hour before dinner.

3. That Sense of Accomplishment

Whatever happens the rest of the day, you’ll have accomplished at least one thing: working out. So even if you lose your car keys or accidentally copy your boss on a not-boss-appropriate email, at least you got some exercise done.

4. It’s Me Time

7 Great Things About Morning Workouts

Before your boss makes demands, before your kids need breakfast, before anyone asks something of you … that’s when you could be working out. It’s just you and a running path or those weights; no one else. Enjoy the calm before the storm.

5. You’ll Sleep Better

An Appalachian State University study showed people who worked out in the morning slept longer, had more beneficial, deeper sleep cycles at night and saw a greater dip in blood pressure, than when they actually exercised later in the day.

6. Better Mood And Improved Focus

Working out releases endorphins, and endorphins makes you feel good. Starting your day positively and happy is a fine way to go. Beyond the general feel-good effects, exercise has shown to improve mental cognition, leading to better alertness, focus and concentration at work.

7. It Boosts Consistency

Sure, you can always roll over, punch your alarm clock and get back to sleep. But one thing’s for certain: At 6am you’re unlikely to have meetings, work happy hours, events, friends’ birthday dinners and a whole host of other activities things that would otherwise stop you from exercising.

 

Creating balance between family, work and health can feel like a never- ending juggle but life is about finding balance, and each morning can be a fresh start.
Below are five habits that set healthy folks up for success. Try incorporating these into your morning routine to make the rest of the day feel less chaotic.

1. They Eat Fibre & Protein At Breakfast

You may already be eating the most important meal of the day, but is it optimally fuelling your body? Simply having a slice of toast or bowl of cereal may not be the best choice. A balanced breakfast consists of protein, fibre and healthy fats to keep you satisfied and prevent cravings later-on.

2. They Hydrate

Drink a large glass of water before reaching for that cup of coffee or tea. While caffeine can help boost your workout, drinking water is a healthy first step because the body gets dehydrated overnight. And good hydration is crucial for glowing skin and maintaining healthy muscles and joints. Fill up your water bottle for the day and set an intention to sip regularly.

3. They Workout In The Morning

Too tired to make it to the gym after work? Many people find they’re most successful with exercising if it happens before heading to the office. If doing HIIT or going for a run in the morning isn’t for you, find another way to get moving in the early hours of the day. That could mean going cycling, taking the stairs or going on a quick walk with your dog. Just 15 minutes of consistent moderate-to-intense activity can help you reach your wellness goals.

4. They Rest

It’s important to ensure you’re getting enough sleep but don’t forget to factor in how much time you need to accomplish your morning routine without feeling frazzled. Include a few minutes to relax — enjoy your coffee, eat breakfast, mediate or take a walk. Set yourself up for success before you go to bed by allowing for some rest time every morning.

5. They Block Time Out In Their Day

Whether it’s emails or social media, there are plenty of distractions that can be roadblocks to getting everything done. That’s why time blocking is a great tool. Review your top to-dos, and set aside a specific amount of time for completing them. Make sure your health priorities (such as exercise and preparing health meals) are in the plan, too.

READ MORE: 6 Ways To Stay Lean On The Go

 

Workout junkies and newbie exercisers alike tend to think the more exercise, the better – Chances are you’ve even considered doubling up on your daily workouts (if you haven’t done so already).

But before you take on a second workout, there are few things you should keep in mind.

Consider Your Current Goals

First, think about whether two workouts-a-day are appropriate for your experience level and fitness goals.

Pro athletes, for example, often rely on training twice per day to maintain fitness while building other skills, techniques and tangential benefits for sports performance. However, if you’re new to exercise or strength training, doing two workouts per day could actually limit your progress, especially if you don’t track the intensity.

Here’s the thing, beginners typically need longer recovery periods between their workouts, as their muscular conditioning is not accustom to exercising the way an intermediate or advanced exerciser is, and if you want to continue seeing progress from your workouts, you need to give your body adequate recovery time to heal, before you hit those muscles again.

Pay Attention to How You Feel

Now, if you’ve been training consistently 2-3 days per week for approximately 2-3 years, you could look at taking on a second daily workout in the morning or evening for example because, at this point, your body should be prepared to handle more intensity or stress to the muscles. Chances are you’ve probably gotten an idea of how your body reacts to different exercise intensities, so you’ll hopefully know when you’d need to back off and rest for a couple of days.

That said, exercise is very individual. The important thing is if you feel you are well recovered from your workouts and you choose to add a second workout on the same day because it makes you feel good and brings you more energy, then great, go for it.

Mix Up Your Workouts

It’s also worth noting that doing two workouts per day doesn’t have to mean going for a hard strength session in the morning and a cardio session in the evening. You might choose to go for an early morning jog before work because it brings your energy levels up and later you might choose to go with swimming some laps, or a yoga class because it helps you unwind after a long day. Everyone should be active in some type of way, it doesn’t have to be intense sessions every day or twice a day.

However, if you’re doing two workouts per day because you feel you have to reach your goal, it might be time to take a step back and ask yourself why. Most people won’t have to workout twice a day in order to get the results they’re looking for.

If you’re training for a particular event, then two-times-a-day might be appropriate such as training for a triathlon or match involving a combat sport. However, just be aware that most people can’t sustain this level of training. Once your event is complete, take a step back on your training for a bit to give your body a chance to recover.