Early in the Day

5 Reasons to Get Your Workout Done Early in the Day

Some of us are morning people and some are not. However, morning is the best time of day to get in a workout for several reasons. Here are five you may want to consider:

Reduce stress Sleep better

Exercising regardless of the time of day releases endorphins and dopamine, and reduces the amount of cortisol in your bloodstream. By doing your workouts in the morning, you’ll go to work in a better mood and happier because of the “endorphin rush” which can last up to 39 hours. Not only will your coworker relationships improve, but so will your productivity.

Have more energy

A workout first thing in the morning ramps up our metabolism and keeps it at a higher level for up to 24 hours afterward. Not only does this increase your energy level, but burns more calories than if you would not have hit the gym. Exercising in the morning has also proved to reduce cravings, which as we all know in the end sap our energy and raise havoc with our waistline.

Studies have proved it over and over. Those who exercise in the morning sleep better than people who exercise at other times of the day (or not at all). Both your quantity and quality of sleep will improve. Researchers are

not sure why this happens, but why fight results. We can all use better sleep.

You won’t run out of time

Doing a workout right away in the morning locks in time to get it done. If done late in the day or after work, you might not have the time or energy left to do anything. Another day slips by without exercising. Soon, not exercising becomes the norm instead of the exception and it gets harder and harder to get in a workout.

Spend more time with family

This is perhaps the number one reason for exercising early in the day. If you get up early, why not get your workout in right away or on the way to work. The rest of your family is still sleeping and won’t miss you. By trying to get a workout done on the way home from work, you are missing out on quality time with your wife and kids. It may not sound like a big deal now, but it is something you’ll regret as you get older – not spending more time with your family.

These are just five of the more important reasons why you should get your workout done right away in the morning. There are others too numerous to mention here; be assured you’ll be better off exercising in the morning.

3 Reasons Why Walking Makes Great Exercise if You’re Usually Sedentary

Walking is without a doubt the ideal exercise for sedentary people to do. Not only does it help one improve his/her health, but also results in weight loss with little to no investment in equipment.

1) Improved Health Results of several studies have all proven the same thing – a regular walking program reduces the risk of getting diabetes, heart disease and osteoporosisrelated falls. Sedentary people tend to have elevated blood sugar levels when uncontrolled. However walking, when coupled with a sensible healthy eating plan, reduces the risk of high blood sugar, known as pre-diabetes, and in many cases the individual can come off of the medication necessary to control it. Even moderate intensity exercise like walking, lowers the risk of heart disease. However oddly enough, intense walking does not lower the risk much more that moderate walking, proving that just getting out and walking at a brisk pace reduces the risk.

While walking does not cure osteoporosis, it does counteract the effects of having it – namely reducing the risk of falls which can result in bone breakage. Walking strengthens the muscles supporting joints and improves balance and flexibility, thus increasing stability and reducing the chances of falling. 2) Weight Loss As far as weight is concerned, part of being sedentary usually ranges being at least overweight to obese. As you know, this brings on a range of health problems itself, however exercising like walking helps burn off calories. If you burn more calories than you eat, you will lose weight. A weekly deficit of 3,500 will result in a pound lost. Broken down, this averages out to 500 calories per day. A 200-pound person walking 30 minutes per day at 3 mph will burn about 150 calories. The other 350 calories are easily attained through healthy low-calorie food choices. 3) No Equipment Required

Walking can be done almost anywhere. All you really need is a good pair of walking shoes fitted to your feet. A pedometer is nice to have to track how many steps you are taking per day, but not necessary. With some thought, it is easy to maximize the number of steps taken each day. For example, park at the far end of the lot and walk in the rest of the way. This works whether at work, the grocery store or shopping mall. If you take public transportation to work, get off a stop or two before or after your closest stop and walk in the rest of the way. When faced with the choice of taking the elevator or stairs, choose the stairs. Other Reasons No membership required - Unlike many other forms of exercise, no gym membership is required either. Walk for free in a local park, hiking trails or just around the block in your neighborhood. Walk with a friend - If motivation is an issue, start walking with a friend or neighbor that wants to exercise too. Being responsible to each other is a great motivator to not missing a walking session because each of you don’t want to let the other person down. Because of its simplicity and the health benefits derived, walking makes a great exercise to start with when coming off a sedentary period and getting back in the exercise game.