Waking up early sucks, or does it?

AS THE NEW year kicked off, it brought with it fresh ambitions, new resolutions, and a renewed sense of purpose.

One of the most popular promises we make to ourselves is to get fit. If you're anything like me, you've probably declared, "This is the year I’ll start exercising regularly!" But let’s face it: finding the time and motivation can feel like trying to sprint uphill on a treadmill.

Before you roll your eyes or pull the duvet back over your head, hear me out. Exercising in the morning isn’t just a smug way to feel productive before breakfast—it’s scientifically proven to boost your energy, improve your focus, and set a positive tone for the rest of your day.

Science says so

Let’s start with the facts. Studies have shown that exercising in the morning helps regulate your circadian rhythm, the internal clock that dictates when you feel awake or tired. Regular morning workouts can help you feel more alert during the day and improve the quality of your sleep at night.

A 2019 study published in the Journal of Physiology even found that morning exercise shifted participants' body clocks earlier, making it easier to wake up and seize the day.

Exercise, regardless of the time, releases endorphins—the body’s feel-good hormones. But doing it early gives you a head start on those good vibes, helping you tackle even the longest to-do list with gusto. It’s like caffeine—minus the jittery crash.

Productivity perks

Ever notice how some days you hit snooze ten times and barely manage to drag yourself to work, but on other days you feel unstoppable? Morning exercise can tip the scales toward the latter.

A brisk jog, a yoga session, or even a quick dance workout in your living room can sharpen your mental clarity and boost your productivity.

Why? Exercise increases blood flow to the brain, improving cognitive function and memory. According to Harvard Medical School, it also encourages the release of brain-derived neurotrophic factor (BDNF), a protein that supports brain health and learning. Translation? You’ll be crushing meetings, acing deadlines, and possibly even remembering where you left your car keys.

Energy overload

The irony of exercise is that it requires energy but also gives you more in return. While an evening workout might leave you yawning and reaching for the remote, a morning session can energise you for hours. Your body’s metabolism gets a kickstart, helping you burn calories throughout the day. Think of it as lighting a fire under your energy levels.

And let’s not forget the emotional benefits. Morning workouts give you a sense of accomplishment before most people have even had their first coffee. It’s a confidence booster that says, "I conquered the hardest part of my day before 8 am."

How to start

If you’re not a natural early bird, starting a morning exercise routine can feel daunting.

Start small. Maybe just 10 minutes of stretching or a walk around the block. Gradually increase the intensity and duration as it becomes a habit.

Set your workout clothes out the night before to remove excuses. And remember, the hardest part is getting started. Once you’re up and moving, it gets easier.

A morning routine for everyone

Still skeptical? Tailor your workout to your personality.

Hate running? Try yoga or Pilates. Love music? Blast your favourite playlist and dance it out. Prefer structure? Join a morning boot camp or follow an online workout class. The key is finding what makes you excited to get out of bed.

The bottom line

Morning exercise isn’t just for fitness fanatics or people with alarm clocks set to “superhuman early.” It’s a science-backed strategy to boost your energy, productivity, and mood. And let’s be honest: doesn’t a morning workout sound better than the snooze button symphony?

This year, make a resolution to give morning exercise a try. You might just find it’s the wake-up call your goals have been waiting for.