Why morning jogging is good for overweight people
Morning jogging may just be what you need to fight the obesity battle.
Do you have a family history of obesity? There is hope. According to a study American College of Sports Medicine, a good jogging routine is one of your best bets to stay healthy.
Important data about morning jogging
“Running for weight loss is a popular fitness trend,” the study begins.
“Scientific guidelines are not yet formulated for the overweight and obese population, but key principles of safety and progression may help minimize injury risk as training adaptations and weight loss occurs. The main goals of the running program should include the enjoyment of the exercise, gradual weight loss, and avoidance of injury.”
There it is, science-backed information on the benefits of jogging for overweight and obese people. Now, why is running in the morning so important?
Morning jogging benefits
Is jogging in the morning actually better?
You have probably seen people jogging in the early morning and think they were a little crazy. Losing sleep to sweat before 8 am seems like absolute lunacy. But according to research, the best time to run is early in the morning.
Here are some reasons why jogging in the morning is beneficial for overweight people.
Boost your metabolism
A couple of things happen in our bodies when we eat.
Food can be utilized by the body as a source of energy, or it can be stored up as fat. For chubby runners, storing additional fat is the opposite objective. You want to lose fat, not store it.
Running before breakfast can help you lose fat.
After jogging, your body uses food to restore and replenish itself rather than storing it up. A morning jog may even boost your metabolism which helps your body burn calories throughout the day. Running on an empty stomach, early in the morning, after fasting through the night, may lead to fat loss and overall weight loss.
Mental health boost
Running has a very positive impact on your mental health.
Look at your morning jog as an investment in your body and mind. Starting your day with exercise increases serotonin levels in the brain, a great psychological benefit of jogging early. It also creates a sense of achievement, boosting confidence and self-worth. Also, jogging outside can be particularly beneficial, breathing in the fresh air and taking in the vitamin D from sunlight.
Morning jogging gives your heart a boost
Did you know you can reduce the risk of heart disease by nearly 30%?
Just a short, five-minute jog every morning can lower your risk of cardiovascular disease. The research shows that runners have a 27% lower risk of early death and a 30% lower risk of death from cardiovascular problems. Jogging helps you stay healthier and live longer.
Lower blood pressure
Jogging in the morning has been shown to help reduce high blood pressure.
There was a study by Vascular Health and Risk Management that found the benefits of early morning jogging contributed to a drop in nighttime blood pressure, which reduces the overall stress on the cardiovascular system.
Morning jogging may give you a productivity boost
Can jogging in the morning really help you at work?
Jogging gives you both mental and physical stimulation, increasing endorphin and adrenaline flow through the body. This boost of natural energy may “improve sustained attention following a mentally fatiguing attentional task,” according to a study.
Help with joints
Is it true that running is hard on your joints?
Turns out, not that is not true. Recent studies have shown that even chubby runners are less likely to develop joint problems. Jogging in the morning has also been linked to better muscle strength which helps lower the chances of arthritis.
Morning jogging may curb your appetite
Exercise makes you want to eat more, right?
A study in the Journal of Health Psychology found that activities like jogging can actually suppress your appetite. They found that study participants that didn’t exercise, were 12% more likely to overeat. Some evidence also shows that the hormones released during a morning job can reduce hunger.
Boost your habit making ability
Habits are not hard to create.
It takes 66 days for a habit to be formed. If you struggle in other areas of your life with follow-through or consistency, jogging in the morning can be a great way to build a healthy habit. Jogging in the morning before the day starts gives a feeling of accomplishment. Now that is something to really feel good about.
Morning jogging helps your sleep better
Tossing and turning at night?
Not any more. Studies show that people who exercise in the morning spend more time in deep sleep than those who work out at different times throughout the day. Once you build a habit of going to bed and waking up at the same time every morning, your sleep will improve.
One study stated: “Running is inexpensive and easy to implement as both objective and subjective improvements were observed within 3 weeks, regular physical exercise should be promoted.”
Morning jogging has some risks
Protect yourself and others around you.
Jogging in the morning has many benefits, but there are some things to remember so that you remain safe and healthy.
The weather in the morning, depending upon the area you live in and the season, can range from dim to dark, or foggy or misty. In any situation, you should also invest in some reflective running gear. Drivers may struggle to spot morning joggers under these conditions. You can also invest in a headlamp, which will help you see where you’re going and alert drivers.
Jogging against traffic
Bikes ride with traffic, runners go against traffic.
Why do you run against traffic? It’s simple really so that you can see oncoming cars and assure that they see you. I run with earbuds listening to music, podcasts, or audiobooks, so I cannot hear cars coming behind me. That’s why I run against traffic, and you should too.
Final thoughts on morning jogging
Founding father, Benjamin Franklin said, “Early to bed, early to rise, makes a man, healthy, wealthy and wise.” Not sure how wealthy you will be if you get up early to jog, but you may be wiser in many areas. The benefits of early morning jogging are numerous, and I highly recommend any chubby runner get out there and pound the pavement in the morning. You’ll be happy you did.