Exercise in the Morning

The best time to exercise is in the morning and on an empty stomach (just water) because this is the most effective time. I keep seeing advice that the afternoon is the best time for exercise but science is not supporting that theory. Exercise might feel easier in the afternoon because we are warmed up, Qi (chi) is moving, and we are more flexible but firstly, we’re not here to take it easy we are here to do great things and secondly, exercise in the afternoon is ineffective. If you’re going to exercise you might as well maximise the benefits. Early morning exercise accelerates weight loss, it puts you in the driver’s seat, it delivers emotional control, it detoxes you, it empowers you. Here’s some mainstream back-up for my ‘early in the morning on an empty stomach’ advice:

Working out in the morning — especially on an empty stomach is the best way to burn stored fat. The body has elevated levels of cortisol and growth hormone in the morning—both of which are involved in metabolism—so you’ll draw more of your energy from your fat reserves (National Institute for Fitness & Sport).

Exercising on an empty stomach can burn up to 20 percent more fat than working out after a meal (British Journal of Nutrition study)

A Belgian study found that exercising before breakfast mimics the fasting state and can help kick start weight loss.

Researchers in Japan found that fat oxidation (the process by which large lipid - fat - molecules break down) occurs if you work out before breakfast and it helps reduce type 2 diabetes.

Exercising in the morning on an empty stomach has been shown to protect against glucose intolerance and insulin resistance, which are trademarks of type 2 diabetes (Journal of Physiology)

Exercising early can reset your bodyclock so you start to naturally feel more alert in the morning and tired earlier in the evening, making it easier to wake up early and exercise the next day (Journal of Physiology study)

Working out in the morning leads to higher-quality sleep (sleep is important for weight loss). Working out later can increase body temperature and be stimulating making it harder to fall asleep (National Sleep Foundation)

Working out in the morning reduces blood pressure by 10 percent, this dip continues all day and lowers even more (to 25 percent) at night (British Journal of Nutrition)

Your testosterone levels are at their peak when you wake up in the morning, your body is in prime muscle-building mode so it’s the best time for strength-training workouts (National Institute for Fitness & Sport).

Exercising in the morning can make food seem less appealing and increase activity in general (Brigham Young University)

Exercise sensitizes the brain to pleasure and makes everything that makes you feel good, feel even better - and it makes everything that makes you feel bad, feel less bad (according to a psychologist and Stanford lecturer)…..

So there you go, even just 15 minutes of weight bearing exercise or yoga or Tai Chi will get that Qi moving and create a healthier, and happier body.