The early bird gets the worm!

This holds true for those who embrace morning exercise — as starting your day with a workout is beneficial for many reasons.   

You may think you aren’t a “morning person” but give it a shot and see how you feel after exercising in the morning, as it can improve both your physical and mental health in several ways. 

Benefits of morning exercise

A morning workout can boost your energy and help you feel more alert and awake. When you exercise, blood flow increases, creating more oxygen and leaving you more energized. 

Exercise-induced cortisol also allows you to feel more awake and alert.  This can be useful in the morning when you’re feeling sluggish. 

Not only will you feel more energized and alert after a morning workout, but you’ll also be more productive. A recent study found that morning exercise improves concentration, focus, and decision-making. (1)   

As exercise produces more blood, it creates more energy and oxygen, making your brain perform better. This is helpful for tasks and responsibilities like working or watching your grandkids for the day.   

Additionally, exercising in the morning helps you to start the day on a positive note. When you exercise, endorphins are released. These “feel good” hormones can improve your mood and reduce feelings of stress and anxiety. Starting your day with a workout can set a positive tone for the rest of the day.  

Finally, when you exercise in the morning, you create consistency. It can be easier to fit in a workout first thing in the morning before other commitments get in the way.

By establishing a morning exercise routine, you’ll be more likely to stick with it, rather than waiting to work out later in the day when other tasks or distractions may pop up.  

Are your mornings too busy?

If you can’t exercise in the morning due to your work schedule or other commitments, that’s okay. Exercise when you can fit it into your schedule. 

However, it’s best to exercise at least three hours before going to bed. High-intensity exercise within three hours of going to sleep can have negative effects on your heart rate and sleep. (2) 

Start on the right foot by exercising in the morning. Aim for 150 minutes of moderate-intensity aerobic activity each week, paired with at least two days a week of muscle-strengthening activity. Try a mix of low-impact exercises, resistance training, and brisk walking. 

Need help finding the right exercises to get you going? Indi has plenty of routines available to fit even the busiest morning schedule!


(1)Wheeler MJ, Green DJ, Ellis KA, et alDistinct effects of acute exercise and breaks in sitting on working memory and executive function in older adults: a three-arm, randomised cross-over trial to evaluate the effects of exercise with and without breaks in sitting on cognitionBritish Journal of Sports Medicine 2020;54:776-781. 

(2) Myllymäki T, Kyröläinen H, Savolainen K, Hokka L, Jakonen R, Juuti T, Martinmäki K, Kaartinen J, Kinnunen ML, Rusko H. Effects of vigorous late-night exercise on sleep quality and cardiac autonomic activity. J Sleep Res. 2011 Mar;20(1 Pt 2):146-53. doi: 10.1111/j.1365-2869.2010.00874.x. PMID: 20673290. 


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