One of the best ways to start the day is to workout. This will help you achieve your fitness goals and stay energetic. A September 2023 study published in the US National Library of Medicine found that people who worked out between 7 a.m. and 9 a.m. were able to manage their weight better than those who sweated after noon or evening. So get ready to do some morning exercises to lose weight.
Exercising in the morning offers many benefits that can have a positive impact on physical and mental well-being. First, it kickstarts your metabolism, leading to increased calorie consumption throughout the day, which can help with weight loss, says health and fat loss coach Jashan Vij. Morning workouts also help regulate circadian rhythms, promoting a consistent sleep-wake cycle and potentially improving sleep quality. Additionally, morning exercise stimulates the production of endorphins, improves mood and reduces stress and anxiety levels, setting a positive tone for the day. Additionally, exposure to natural light in the morning can help regulate your body’s internal clock, improving alertness and cognitive functions.
Best Morning Exercises to Lose Weight
There are effective morning exercises that can help you lose weight. Here are a few:
1. Jumping jacks
• Stand with your feet close together and your arms at your sides.
• Execute a quick jump, simultaneously spreading your legs and raising your arms above your head.
• Return to the starting position by jumping again, bringing your feet together and lowering your arms to your sides.
2. High knees
• Start by standing with your feet hip-width apart to do this exercise.
• Initiate a jogging movement in place while raising your knees as high as possible with each step. Maintain a brisk pace, suggests Vij.
• Start in a standing position, then move to a squat position, placing your hands on the floor and extending your feet into a plank position.
• Perform push-ups then quickly return your feet to the squat position.
• Move up into a jump and extend your arms overhead.
• Start in a plank position with your hands aligned under your shoulders.
• Alternately pull your knees toward your chest in a running-like motion.
• Keep your core active and maintain a consistent pace throughout the exercise.
• To plank, start in a push-up position with your arms fully extended, elbows locked, and toes supporting your body weight.
• Make sure your body is in a straight line, from head to heels, and hold the position for as long as you can.
These exercises engage multiple muscle groups, increase your heart rate and contribute to efficient calorie burning. High-intensity exercises like jumping jacks and burpees improve heart and lung function, reducing the risk of cardiovascular disease, says the expert. These exercises promote the overall development of strength and endurance. Regular practice can increase basal metabolic rate, making it easier to burn calories even at rest. Exercise triggers the release of endorphins, reducing stress, anxiety and improving mood.
Warm up before exercising
Do a proper warm-up and gradually increase the intensity and duration as your fitness improves. People with joint problems or conditions like arthritis should use caution when doing high-impact exercises like jumping jacks and burpees, as these movements can intensify joint discomfort and increase strain. risk of injury. Women with a heart problem or pregnant women should also consult a doctor first.