Fitness

Rise, Shine, and Get Some Exercise
Learn the benefits of morning exercise. Find ways to stay motivated and avoid hitting that snooze button.

By Kristen Stewart
Medically reviewed by Pat F. Bass III, MD, MPH

We all know that exercise is good for us, but when faced with the choice of a little extra shut-eye or breaking a sweat first thing in the morning, who wouldn't choose the snooze button?

Not so fast, say experts. Before turning over and pulling up the covers, consider the fact that exercise — and morning exercise in particular — has special benefits that can last all day.

Morning Exercise: The Benefits

The advantages of exercise are obvious. It can do everything from decreasing the risk of certain types of cancer, cardiovascular disease, hypertension, diabetes, and obesity to improving sleep and lessening feelings of depression and anxiety. And yet, according to a recent report by the Centers for Disease Control and Prevention, only 45 percent of adults fulfill the surgeon general's physical activity recommendation of 30 minutes of intense aerobic activity three times per week.

Exercise at any time of the day is better than no exercise at all, but the benefits of a morning fitness routine are plenty.

"Morning exercise revs the metabolism and jump-starts energy levels, actually accelerating your ability to burn calories," says Amy Burleson Sullivan, PsyD, clinical health psychologist in the primary care section at the Dayton VA Medical Center in Dayton, Ohio. "It gets the endorphins flowing so that when you're finished you have greater acuity, less anxiety, improved mood, and increased ability to concentrate, all of which contribute to a better day," explains Sullivan.

Practically speaking, people who exercise in the morning are more likely to keep up with their routine, as there is less chance for other responsibilities to get in the way as the day gets busier. Exercising in the evening can make it more difficult to go to sleep, whereas morning exercisers are free to relax with their workouts complete.

Morning Exercise: Tips to Stay Motivated

There are easy steps to help you stay on track.

* Get in the right mindset. Realize that exercise is hard work. Don't get discouraged if you don't see immediate results.

* Set small goals and remember, slow and steady wins the race.

* Get organized. Lay out shoes, socks, and workout clothes the night before to make the morning as easy as possible.

* Make a playlist. Don't forget an iPod, and make sure it has a variety of songs to prevent boredom.

* Rise and shine. Plug in your alarm clock across the room so that it can't be turned off without getting out of bed.

* Exercise with a friend. It's tempting to skip a workout when it's just you, but if someone is waiting for you, you tend to feel guiltier about letting them down.

* Have fun. "Make your workout enjoyable so you don't dread it," says David M. Williams, PhD, assistant professor at the Miriam Hospital and Alpert Medical School at Brown University in Providence, R.I.

* Adapt when necessary. "Set yourself up for success and schedule your workouts, but if something comes up, be willing to be flexible," says Stephanie Ramones, personal trainer and group exercise instructor at the Boston University Fitness and Recreation Center.

Morning workouts may be great for jump-starting the day, but if a conflict arises, try working out at night instead or adding time to the routine the next session. Remember, the most important thing isn't the time of day, but that you are finding time to exercise.

Beauty tip

Dr. Wu's

Facial Masks for Glowing SkinNow that summer is coming to a close, you might notice that all that fun you had outside in the sun and/or in the water has left your complexion dull and lifeless. Exposure to UV rays, salt water and chlorine can dry out your skin, producing rough, flaky patches and can aggravate rashes like eczema. Sunburns can peel off unevenly, leaving blotchy areas of lighter and darker skin. All of this wear-and-tear makes dead skin cells clump together instead of being sloughed off evenly. The result is dull, tired skin. Luckily, you can banish the end-of-summer beauty blues and bring back your skin’s natural glow with a facial mask.


* For dry skin, try Sephora brand Power Mask Hydrogel Face Mask. This is a single-use mask that you place over your skin in two pieces. It contains hyaluronic acid for intense hydration, and is perfect for an at-home treatment before a big event. (Just make sure you warn your roommate or boyfriend ahead of time, since you’ll look like an extra in a horror flick.)

* If you have oily skin and large pores, I suggest the Biore Self-Heating Mask. It contains kaolin clay to absorb oil and shine, and rinses off dead skin leaving your face clean, soft, and hydrated with no greasy residue.

* For sensitive skin, try Alba Hawaiian Papaya Enzyme Facial Mask. It contains natural enzymes to loosen dead skin without irritation, as well as aloe and panthenol (a B vitamin) to soothe inflamed skin (like from a recent sunburn or windburn).

* Fake an instant glow by lightly dusting a shimmer powder on the apples of your cheeks and temples. Don’t use too much, or you’ll end up looking shiny. Try Physician’s Formula Shimmer Strips.

Perfect Picnic Side Dishes

Perfect Picnic Side Dishes

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Gliding Disk Workout

Gliding Disk Workout

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