Why not start your day with a weight loss exercise? According to new research, it’s a better idea. Try these morning exercises to lose weight.
One of the best ways to start your day is to exercise. It also helps you achieve your fitness goals and stay energized. A September 2023 study published in the U.S. National Library of Medicine found that people who exercised between 7 a.m. and 9 a.m. managed their weight better than those who worked up a sweat in the afternoon or evening. . Therefore, get ready to do morning exercises to lose weight.
Exercising in the morning has many benefits that positively impact both your physical and mental health. First, it revs up your metabolism, burning more calories throughout the day, which may help you lose weight, says health and fat loss coach Jashan Vij. Morning workouts can also help regulate your circadian rhythm, promoting consistent sleep-wake cycles and potentially improving your sleep quality. Morning exercise also promotes endorphin production, which boosts your mood, reduces stress and anxiety levels, and puts you in a positive mood for the day. Additionally, exposure to natural light in the morning can help regulate your body clock and improve alertness and cognitive function.
Best morning exercises for weight loss
There are some effective morning exercises that can help you lose weight. Here are some of them:
1. Jumping Jack
• Stand with your feet close together and your arms by your sides.
• Perform a quick jump, simultaneously spreading your legs wide and lifting your arms above your head.
• Jump again to return to the starting position, bringing your legs back up and dropping your arms to your sides.
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2. High knees
• To perform this exercise, start by standing with your feet hip-width apart.
• Begin a jogging motion in place, raising your knees as high as possible with each step. Mr. Biji suggests keeping a brisk pace.
3. Burpees
• Start in a standing position, then squat down, place your hands on the ground, and extend your legs to a plank position.
• Do push-ups, then quickly return your legs to a squat position.
• Jump upwards and extend your arms above your head.
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4. Climber
• Start in a plank position with your hands under your shoulders.
• Alternately draw your knees toward your chest in a running motion.
• Activate your core and maintain a consistent pace throughout the exercise.
5. Plank
• To perform a plank, start in a pushup position with arms fully extended, elbows locked, and weight supported on toes.
• Make sure your body is in a straight line from head to heels and maintain this position for as long as possible.
These exercises work multiple muscle groups, increase your heart rate, and contribute to efficient calorie burning. Experts say high-intensity exercise like jumping jacks and burpees improves heart and lung function and reduces the risk of cardiovascular disease. These exercises promote the development of overall strength and endurance. Regular practice increases your basal metabolic rate, which helps you burn more calories even when you’re at rest. Exercise causes the release of endorphins, which reduces stress and anxiety and improves mood.
warm up before exercise
Warm up properly and gradually increase intensity and duration as your fitness level improves. People who suffer from joint problems or conditions such as arthritis should be careful when performing high-impact exercises such as jumping jacks or burpees. These movements can increase joint discomfort and increase the risk of injury. Women with heart problems or planning to give birth should also consult their doctor first.
