Benefits of Working Out First Thing in the Morning

Any workout is better than no workout when it comes to weight loss success. However, there are some benefits to getting in your sweat sesh first thing.

Any workout is better than no workout when it comes to weight loss success.  However, there are some benefits to getting in your sweat sesh first thing.

Benefits of Working Out First Thing in the Morning

Working out is a vital part to success in any weight loss or weight management program.  In our current society, life is busy-job or school, family, kids, sports, church and hobbies can consume daily life and make it hard to fit in a workout session.  So whatever time of day it is, fitting in a workout is a good thing.  If you are trying to figure out the best time of day and have some flexibility, working out in the morning can offer some benefits. Here are a few reasons working out in the morning can benefit you:

Better mood

Benefits of Working Out First Thing in the Morning

Regular exercise has been shown to increase endorphins in the body.  Endorphins are otherwise known as “feel good” hormones.  By working out in the morning and releasing these endorphins first thing, you set the day off on the right track.  The feeling of accomplishing a great workout will carry you through the whole day. 

Less “life” distractions 

Benefits of Working Out First Thing in the Morning

As we mentioned before, life is busy.  Often, as the day progresses, so does our “to-do” list and sometimes even unexpected things arise causing a later workout to be tougher to fit in.  By working out first thing in the morning before the work emails or phone calls start flooding in, you will ensure that you can not only fit in a workout but that it will be an adequate length of time needed for your health and weight loss goals.

More energy through the day

Exercise is not only great for a calorie burn during your workout, but exercising at a high enough intensity during your morning workout creates a “post workout” elevation in heart rate and overall energy.  This can also lead to more daily activity, as increased energy and awareness will help you want to move more throughout your daily activities.


Better sleep

Benefits of Working Out First Thing in the Morning

Exercise at any time helps improve sleep quality, but those who exercise in the evenings risk the possibility of that increased energy we mentioned in #3 affecting their ability to fall asleep.  People who workout in the evenings report that they feel increased energy after their workouts and have a harder time falling asleep at an early enough hour. 

Better focus

Benefits of Working Out First Thing in the Morning

Exercise has been proven to improve mental focus and clarity-any time of the day you do it.  But by getting your sweat on early in the morning, you could help with some of that clarity throughout your work day.  If you find yourself having trouble with focus and concentrating, try an early morning workout to help boost your brain.  You might find that it’s just what you need for a mental start!

When considering early morning or first thing in the morning workouts, another thing to consider is whether or not to eat before your workout.  The topic of fasted cardio is one that is highly debated and experts have differing thoughts on the concept.  Our article Pros and Cons of Fasted Cardio in Weight Loss gives a look into more about what fasted cardio is and whether it will work for you.  

Even though getting any workout at all is better than no workout, there can definitely be some benefits to getting up before sunrise and starting your day off on the right foot.  If you’re finding it difficult to get up in the morning or you hit the snooze button too much, try and set your alarm for the same time each morning.  Consistency in your sleep patterns will make it much easier for you to get up for that workout.  And who couldn’t benefit from a little more time in the morning to get extra things accomplished on those non-workout days?  No matter when you choose to work out, be sure you are using your SureFiz scale and app to help you track your goals and stay on track with your weight loss program. 

5 Easy Tips to Stay Active During Lockdown

Staying active during lockdown is not as hard as it sounds. You just need a little creativity and compromise.

Staying active during lockdown is not as hard as it sounds. You just need a little creativity and compromise.

Starting and maintaining a weight loss journey during a pandemic is not easy, especially when your favorite gym is closed because of lockdown regulations. Some people are fortunate enough to get weight sets or workout machines and make a home gym. But if you don’t have the resources or availability to purchase weights, don’t worry! We have put together some simple activities you can still do to keep yourself moving and active. Trust us, you will certainly make progress in your weight loss and fitness journey just by doing these easy activities. But always remember, the key is consistency!

1.) Walking

weight loss exercise - walking

Nothing is easier than this. So simple, yet so beneficial and good for your body. If you are just starting your weight loss and fitness journey, ease yourself in by taking a short 30 minute walk at first. Make it fun by bringing your dog with you, or listen to your favorite playlist or audiobook. You will not even realize how fast 30 minutes goes by! Try to walk everyday and increase it slowly to 45 minutes, then 60 minutes, and so on. If it becomes boring, try a different route or increase the intensity by hiking to a nearby hill or mountain.

2.) Running

weight loss exercise - running

When you find walking and hiking too easy and want to challenge your cardio fitness, go running. Don’t think too much-just get out of the house and run for 30 minutes. It’s ok if you struggle to maintain a run pace for the full 30 minutes. Run as far as you can, then walk. Think of it as a challenge. Next time you run, try to shorten the walking or resting time and try to continue running for the full 30 minutes. When you find running fun and you want to keep doing it, you can keep it interesting by challenging your pace or your distance. You can try beating your time by running faster, or run for more distance, or a mix of both! Using a running app can help you keep track of your progress and routes. Set up running goals, and reward yourself with better quality running gear after you achieve certain goals.

3.) Cycling

weight loss exercise - cycling

Cycling can be a great option if you like to move faster with less pressure on your joints. Although cycling requires an initial investment of a bike and equipment, it is a worthy investment for your weight loss and fitness journey! Before you go out for your first ride, research some local routes with great scenery and try them first. Take a short 5 minute rest after you arrive, enjoy the scenery with a little snack before cycling back. It is such a great activity in the summer and beginning of autumn! It feels so nice to feel the sun and wind on your skin when you’re cycling. You won’t even feel like you are working out. Try to keep track of your cycling routes and progress by using an app. It’s always rewarding when you look back and see how far you’ve cycled.

4.) Youtube Workout

weight loss exercise - youtube workout

When it’s rainy and cold outside and you don’t feel like going outside, you still can have a great workout from home. It can be as simple as going to Youtube and browsing! Look for any 30/45/60 minute workout you feel like doing. On Youtube, you can find variations of HIIT cardio workouts, kickboxing, yoga, pilates, dance cardio, and many other kinds of workouts. Most of these free workouts can be done without any equipment, so anybody can do it. Play the video along with your favorite music playlist to help with the mood. Then just start moving and enjoy it-you will feel a great sense of accomplishment when you’re done!

5.) Running Up and Down the Stairs

5 Tips to Stay Active During Lockdown Without Spending Money

This might be the simplest workout you can do at home. Doubt it? Go running up and down the stairs for 20 minutes without stopping. We guarantee you will be out of breath and sweating! It is a great cardio option, but one downside is that it can get boring very quickly. There are other cardio variations you can do only with stairs that we will share in the next blog article.

There you have it-very simple yet effective workout activities to help you stay active during lockdown! The weight loss journey is never easy and everybody experiences different challenges and obstacles. No matter what you’re facing in these unprecedented times, you can always find a way to keep on going when you have the commitment.