Morning exercise can be especially beneficial for both mental and physical health—and may even accelerate weight loss when paired with one key habit: getting quality sleep, Fox News reports.

According to a study published in the journal Obesity and based on data from the CDC’s National Health and Nutrition Examination Survey, morning is the optimal time for physical activity when the goal is weight loss. The study analyzed the activity levels of 5,285 participants, paying special attention to the time of day they exercised.

Those who consistently worked out between 7 a.m. and 9 a.m. showed a lower risk of obesity compared to individuals who were most active during midday or evening hours. They also had lower body mass index (BMI) and smaller waist circumference.

Fitness trainer Alissa Mosca of Planet Fitness in New York confirms that morning workouts are a “great way” to start the day. “When the day begins with a workout, the body releases a range of chemicals—such as endorphins and dopamine—that make us feel good and energize us for the day ahead,” she says. “We activate our muscles, stimulate our brains, and get ready to face the day.”

However, experts warn that the success of morning workouts depends heavily on maintaining a healthy balance between sleep and physical activity.

Sleep and wellness expert Todd Anderson, co-founder of Dream Performance & Recovery in Nashville, emphasizes that the first two hours of weekly exercise are critically important—and don’t have to be intense. “Our bodies are made to move,” he says. “Getting two hours of movement or exercise per week should be a top priority.”

Although early workouts may seem to cut into sleep time, Anderson notes that regular physical activity can actually improve sleep quality. “The sleep you do get will be more effective,” he explains. But for those who work out daily and don’t get enough rest, he recommends prioritizing sleep over squeezing in another early workout. “In such cases, an extra hour of sleep can have a better impact on body composition and overall fitness than the workout.”

Mosca agrees: “Seven to eight hours of sleep are necessary for proper rest and recovery. If someone goes to bed at midnight or 1 a.m. and tries to get up at 6 for a workout, progress will slow, and results will take longer to appear.”

She recommends establishing a consistent sleep routine, avoiding electronic devices in the evening, and focusing on calming the mind—steps that help the body recover more quickly, provide more energy in the morning, and boost feelings of accomplishment.

Still, Mosca stresses that morning workouts aren’t ideal for everyone, and certain factors can limit their effectiveness. People considering early workouts should ask themselves: Did I get enough sleep? Was my nutrition adequate? Am I under stress? Do I keep hitting the snooze button? If the answers are not positive, she suggests a brief 15–20-minute afternoon workout after work or during a lunch break to get the muscles moving and stimulated.

“The body adapts the more it moves and the more consistent the routine becomes. Gradually introducing a new habit is key to avoiding overloading the body all at once,” says Mosca.

In conclusion, she emphasizes: “Sleep and recovery play a crucial role in achieving fitness goals. If we reduce our recovery time, our bodies will always be trying to catch up and never quite reach the finish line. We must set clear goals and maintain realistic expectations.” |BGNES