10 Simple Benefits of Working Out in the Morning, According to Physical Therapists

Rise and shine! Whether you’re a natural early bird or not, there are many benefits to working out in the morning that may convince you to start your day with exercise. “You’ll notice benefits across the whole day,” says Samantha Stewart, PT, DPT, a physical therapist at Hinge Health.  

That said, there’s no right or wrong time to work out. The right time for you is the time of day that works best for your schedule. (And, in fact, it’s best to sprinkle moments of movement throughout your day, rather than having a single period for exercise.) But if you’re interested in trying to work out in the morning, adding some movement to your A.M. routine is a great way to start. Even if you’re not a morning person, a morning workout doesn’t have to feel daunting, and you may discover some additional benefits without investing a lot of time.

“You don’t have to get up an hour earlier or drive to the gym,” says Dr. Stewart. “Think of it like a movement snack in the morning. Even if it’s just 10 minutes, you can see a difference, and it can set the tone for the rest of your day.”

Read on to learn more about the benefits of working out in the morning and how to start. Plus, get exercises recommended by Hinge Health physical therapists.

10 Benefits of Working Out in the Morning

No matter what time of day you exercise, you’ll see benefits ranging from a reduced risk of heart disease, diabetes, depression, stroke, and cancer, to improvements in muscle and joint health. Movement helps lubricate joints, stretch muscles, and increase blood flow, making it easier to maintain flexibility and reduce stiffness throughout the day. And when you start your day with movement, you may see some additional perks. “Exercising in the morning may help you have a healthier day in general,” says Dr. Stewart. Here are some reasons why:

1. Increase your chances of following through. Mornings typically come with fewer distractions that can sideline your workout, like when you feel tempted to work a little later or need to drop everything to do something urgent for your kids at the end of the day. “No matter how busy you get throughout the day, if you exercise right after you wake up, your workout is done,” says Dr. Stewart. According to research, morning exercise intentions are more successful than evening ones. And the more consistently you exercise, the more benefits you’ll get.

2. Boost energy. Research shows that a morning workout can boost your energy levels and reduce feelings of fatigue throughout the day, thanks to increased levels of oxygen, nutrients, and feel-good hormones from aerobic exercise. For an added boost, try to exercise outside. Sunlight helps regulate your sleep-wake cycle so you get better rest at night. 

3. Amp up productivity. Exercise increases brain chemicals that are associated with improved cognitive performance. Increasing those levels early in the day may positively impact your focus for the rest of the day. A study in the British Journal of Sports Medicine found that morning exercise improved attention and decision-making skills.

4. Relieve pain and stiffness. Musculoskeletal pain in your back, neck, and other areas of your body can sometimes flare up overnight. Morning stretches can help dissipate the achiness and stiffness.

5. Encourage healthier eating. Doing something good for yourself, like starting your day with exercise, can have a ripple effect on other decisions. “When you feel good, you tend to make better choices,” says Dr. Stewart. “You’re less likely to rely on calorie-dense or high-sugar foods.”

6. Increase activity overall. Morning exercise primes your body for other types of movement in your day. “When you feel good after a morning workout, you may be more open to carving out time for movement throughout your day, such as going for a walk during lunch instead of staying at your desk,” says Dr. Stewart.

7. Create an “I-can-do-it” attitude. Accomplishing something first thing in the morning can give you more confidence, energy, and stamina to tackle the rest of your day. “It makes other things feel more attainable,” says Dr. Stewart. “You're preparing yourself for anything that comes your way.”

8. Rev your metabolism. Your metabolic rate, which is the number of calories your body burns in order to function, slows down during sleep. Some research suggests that a morning workout may boost metabolism more quickly than a slower start to your day. “The idea is that you’re waking everything up and getting things started,” says Dr. Stewart. “When you do any type of exercise in the morning, even if it's just 10 minutes, it can set the tone for how well your body will burn calories throughout the day.”

9. May enhance weight loss. In a 10-month study in the International Journal of Obesity, people who worked out in the morning lost more weight than those who exercised at other times of the day. This may be related to a boost in metabolism or making healthier choices throughout the day. Some research suggests that exercising on an empty stomach can encourage the body to burn stored fats for energy, potentially increasing fat loss. 

10. More time to enjoy the benefits. Exercise can boost your mood, reduce stress, improve flexibility, and make you more alert. The earlier you work out, the more time in the day you have to notice those benefits and others. “It can have a greater impact on your day,” says Dr. Stewart.

The above 10-minute morning workout routine will ease you into exercising at the start of your day. “You don't even have to get out of your pajamas,” says Dr. Stewart. You’ll start by doing moves while you’re still in bed, gradually progressing onto the floor and then standing up. Each subsequent exercise introduces more range of motion and function. Start with just three to five reps of each. You can do more as you get in the habit of working out in the morning.

The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.

PT Tip: Start the Day With Water

Before you go to bed at night, fill an insulated bottle with water and place it on your nightstand to drink when you wake up. “It’s a good way to give your body what it needs because you can get dehydrated overnight,” says Dr. Stewart. Starting your morning with a glass of water may also make morning exercise easier. Research shows that drinking more water can make you less sleepy, more energized, sharper, and happier.

How Hinge Health Can Help You

If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app when and where it works for you.

Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

References 

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2. Wheeler, M. J., Green, D. J., Ellis, K. A., Cerin, E., Heinonen, I., Naylor, L. H., Larsen, R., Wennberg, P., Boraxbekk, C.-J., Lewis, J., Eikelis, N., Lautenschlager, N. T., Kingwell, B. A., Lambert, G., Owen, N., & Dunstan, D. W. (2019). Distinct 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 cognition. British Journal of Sports Medicine, bjsports-2018-100168. doi:10.1136/bjsports-2018-100168

3. Willis, E. A., Creasy, S. A., Honas, J. J., Melanson, E. L., & Donnelly, J. E. (2019). The effects of exercise session timing on weight loss and components of energy balance: midwest exercise trial 2. International Journal of Obesity, 44: 114–124. doi:10.1038/s41366-019-0409-x

4. Bachman, J. L., Deitrick, R. W., & Hillman, A. R. (2016). Exercising in the Fasted State Reduced 24-Hour Energy Intake in Active Male Adults. Journal of Nutrition and Metabolism, 2016, 1–7. doi:10.1155/2016/1984198

5. Pross, N., Demazières, A., Girard, N., Barnouin, R., Metzger, D., Klein, A., Perrier, E., & Guelinckx, I. (2014). Effects of changes in water intake on mood of high and low drinkers. PloS One, 9(4), e94754. doi:10.1371/journal.pone.0094754

6. Schwarz, L., & Kindermann, W. (1992). Changes in β-Endorphin Levels in Response to Aerobic and Anaerobic Exercise. Sports Medicine, 13(1), 25–36. doi:10.2165/00007256-199213010-00003

7. Pendergrast, L. A., Lundell, L. S., Ehrlich, A. M., Ashcroft, S. P., Schönke, M., Basse, A. L., Krook, A., Treebak, J. T., Dollet, L., & Zierath, J. R. (2023). Time of day determines postexercise metabolism in mouse adipose tissue. Proceedings of the National Academy of Sciences, 120(8). doi:10.1073/pnas.2218510120