The Best Time to Exercise

What’s the “best” time to exercise?

Most fitness and health professionals will say the best time is the time of day that YOU will follow through and exercise. You should choose a time that works for you based on your schedule and energy levels.

Good advice! However, I’d like to make a case for exercising first thing in the morning.

I wasn’t always an early morning exerciser. However, as I got deeper into my Qigong practice, I began to follow the traditional advice to practice Qigong first thing in the morning, preferably as the sun is rising. The air is fresher and cooler, the Yang energy is rising, and you can relax and focus without interruption – which isn’t always the case later in the day.

I then tested this approach with exercise, such as walking first thing in the morning. Lately, I’ve been getting up at 5:45am to join my sensei and other Uechi instructors and students to participate in a virtual morning workout. I alternate days: Uechi workouts three mornings per week, walking the hills in our community three mornings per week. Finish with some Qigong. Head in for a cold shower and get ready for my day.

Central Texas Heat Wave Makes You Adapt

Here in Central Texas our summer came early! In fact, we’re already in the middle of a four or five day HIGH HEAT INDEX event.

We’re experiencing heat indexes of 113 to 115. Sheesh! They are running out of colors for the heat maps. We’re seeing more dark burgundies and purples on the weather maps. Southern California and Arizona are just as bad.

Even though I love the heat and love summer, I wave the white flag once the temps get up over about 92 or so. Walking in the hot Texas sun with temps in the 90s and heat indexes over 100? No thank you!

Many folks retreat inside and do their walking or jogging on a treadmill. I can’t stand walking or running on a treadmill! I used to do it when I had to, for example when I was traveling and wanted to get in a workout at the hotel gym. No, for many of us, it’s outside, fresh air, trees and natural beauty – or bust.

When you exercise first thing, you have to arise earlier than usual to fit in your exercise session and have at least a little time to cool off before you jump in the shower. You typically train in a fasted state, with perhaps a cup of coffee or tea as your only sustenance, so you feel lighter. Your body actually LIKES to move first thing! Although it may not feel that way at first, trust me: once you get through the first several days of moving within minutes of awakening, you will begin to enjoy the feeling.

It may take some effort to sell you on trying this out. So here goes. Following are just some of the wonderful benefits you’ll experience when you work out first thing.

Benefits of Exercising First Thing in the Morning

• Cortisol levels are highest in the morning. Cortisol is the hormone of fear and stress. Exercising first thing, even just for 20 minutes or so, significantly lowers your cortisol levels.
• Sweating from a good workout releases BDNF – Brain-Derived Neurotropic Factor – which can enhance your cognitive abilities. BDNF repairs brain cells damaged by stress; accelerates the formation of neural connections; and promotes neurogenesis (growth of new brain cells). So you think better and faster.
• Intense enough exercise first thing (i.e., break a sweat, get out of breath for at least part of the workout) causes the release of dopamine, the “reward” chemical which helps promote our drive to accomplish tasks, and increases the amount of serotonin, the “feel good” chemical that regulates mood and happiness.
• Early morning exercise helps to boost norepinephrine which improves your attention and leaves you feeling calmer. In turn, this makes you more productive and focused throughout the day.
• Working out first thing elevates your metabolism. Working out first thing in a fasted state helps you burn fat for energy. And that metabolism bump continues for hours after.

Perhaps the most important benefit: You win that “First Victory” – following through on a commitment you have made to yourself. This helps fuel other accomplishment and goal achievement throughout your day.

Give it try!

You Can Do It!

Dr. Karen