Hi everyone, I hope you are all having a lovely summer!
This month, The Wellbeing Edit discusses the benefits of movement and physical activity in the morning. The thought behind this topic stems from the famous ‘Aussie morning culture’, which I’m experiencing in Western Australia, as I moved across four months ago.
Even in Scotland, I was an early riser who enjoyed a morning run or gym session first thing. However, since moving down under, the ‘buzz’ to get outside and moving before the day has ‘officially’ started is incredible. The beach comes alive – surfers sprint towards the waves, run clubs assemble, yoga mats are rolled out…and the coffee queues wind down the street.
Australia’s climate is well designed for early starts. That’s because in most regions, mornings offer the coolest, calmest part of the day. It doesn’t take a genius to admit it is much more enjoyable, and easier, to take part in movement outside when you’re not faced with chilly, windy and rainy mornings like many of us Scots are…unfortunately!
“Mornings aren’t just the start of the day, they’re the heart of it.” Worldwide, there are several key benefits associated with exercising in the morning, three of which include:
- Boosts Energy for the Day
Morning workouts kick-start your metabolism and release endorphins, helping you to feel more energetic, happier and ready for the day. A previous study showed that moderate morning exercise enhances feelings of alertness and energy for several hours post-workout… some believe it’s a natural, caffeine-free way to power through the day. (Creasy et al., 2022).
- Supports Better Sleep
Many studies show morning exercisers tend to fall asleep faster and enjoy deeper, more restorative rest compared to those who work out later in the evening (Hayashi & Shiozawa, 2025; Wakamura & Tokura, 2024).
- Enhances Mental Focus
Physical activity in the morning increases blood flow to the brain, sharpening focus and productivity for the rest of the day. A study found that moderate-intensity morning exercise sessions improved cognitive functions i.e. working memory and decision-making throughout the day, especially when combined with brief walking breaks during prolonged sitting (Wheeler & Baker Heart & Diabetes Institute, 2019).
In addition to the above, when you begin the day actively, you’re often more likely to make more positive and balanced decisions around other health-related aspects throughout the day. Not to mention, continuing the rest of your day with a sense of contentment and achievement that you have accomplished something first thing, which helps you feel great!
… “The early bird catches the worm!”
References
Creasy, S. A., Wayland, L., Panter, S. L., Purcell, S. A., Rosenberg, R., Willis, E. A., … & Catenacci, V. A. (2022). Effect of morning and evening exercise on energy balance: a pilot study. Nutrients, 14(4), 816. https://doi.org/10.3390/nu14040816
Hayashi, T., & Shiozawa, N. (2025). Morning aerobic exercise improves sleep quality through circadian rhythm regulation: A 12-week intervention study. Scientific Reports, 15, Article 4052. https://doi.org/10.1038/s41598-025-02659-8
Wakamura, T., & Tokura, H. (2024). Acute effects of early morning aerobic exercise on nocturnal blood pressure and parasympathetic activity.
Wheeler, M., & Baker Heart & Diabetes Institute. (2019). Morning exercise improves decision-making throughout the day in older adults [Press release]. ScienceDaily. https://www.sciencedaily.com/releases/2019/04/190429154529.htm
