Fall is here and the year is in full swing—making it the perfect time to up your game, increase your performance and amplify your success.
Fascinating data suggests exercising—especially in the morning—may be a near-panacea for success. Specifically, when you exercise in the morning it impacts your productivity and achievement as well as your stress, wellbeing and happiness.
Could such a seemingly idyllic solution be possible? Maybe. The data is compelling.
The Power of Exercise
It’s important to start by knowing that exercising anytime of the day is linked with positive outcomes. In fact, exercise reduces depression and anxiety and increases happiness and wellbeing. The more you exercise, the more happiness you’ll feel, according to a study by the University of Michigan—and even small bouts of exercise result in positive effects.
In addition, exercise is good for you no matter you’re your age. It increased happiness for middle school students, according to a study by West Virginia University. And it improved motivation, cognition and memory for seniors, based on research by the University of Iowa.
Increase Productivity and Achievement
But morning exercise seems to unlock some especially significant effects. In fact, morning exercisers were 129% more likely to feel productive—with 69% reporting they were productive at work compared with 61% of night exercisers who said the same, according to data from Velotric.
In addition, those who exercised in the morning were more likely to be satisfied with their jobs—with 73% of morning exercisers satisfied and 61% of night-timers who reported satisfaction. On a related note, night exercisers were also more likely to be thinking about quitting their jobs in the next six months—46% more likely—than morning exercisers, based on Velotric data.
In addition, Velotric data found that early birds were 44% more likely to hold managerial positions, and they had the highest annual income compared with those who exercised at other times of the day. In addition, 53% of those who exercised in the morning were likely to have received a raise in the last year, compared with 44% of night exercisers.
Productivity, achievement and satisfaction are often related to motivation, effort and energy, and it seems running is also uniquely helpful. Beyond the time of day you do it, running increases mood and cognitive function, based on a study by the University of Tsukuba. It also creates feelings of positivity and happiness, based on research at the University of Montreal.
Reduce Stress and Increase Wellbeing
When people exercise in the morning, Velotric also found benefits in multiple measures of wellbeing—with 73% of morning exercisers reporting overall health and wellbeing compared with 60% of those who exercised at other times. They also tended to feel better about their work-life balance (47% compared with 37%).
Sunrise exercisers also said they felt less stress at work. In fact, 42% of early birds reported low levels of stress at work compared with 34% of night-ers. And AM workouts were also linked with mental health—with 51% of morning exercisers saying they felt confident their mental health and only 35% of nighttime exercisers saying the same, based on Velotric data.
In addition, 50% of morning exercisers felt good about their daily motivation and energy levels, compared with just 34% of night-time exercisers. And 40% were satisfied with their quality of sleep compared with 28% of others.
Build Great Relationships
One of the best ways to create and sustain happiness is through strong relationships with family, friends and coworkers. Interestingly exercise is also linked with positive bonds with others.
When people exercised in the morning, 75% of them reported they had great relationships with family and friends, compared with 68% of night exercises. They also said they had better romantic relationships (65% compared with 55%) and better sex lives (58% compared with 46%), according to Velotric.
People tend to experience the greatest joy when they engage in shared activities, according to a study by Southwestern Methodist University. Sweating with a friend contributes to this happiness.
Friendship also has a reinforcing effect for exercise. Those who workout together are 45% more likely to continue their exercise routine and 63% more likely to maintain their exercise regimen for 12 months or longer, according to data from ClassPass.
Make it Happen
The data are compelling—exercise makes a difference to everything from your productivity and pay to your happiness, wellbeing and relationships. So how should you proceed?
- Just do…something. Of course you’ll want to check with your doctor and ensure you’re healthy enough for your exercise program, but in general, more activity is good. Start small or continue with what you’re already doing—and then maintain and build your great habits.
- Don’t judge. Also avoid judging yourself. Morning exercise may be most powerful, but doing something anytime of the day is better than doing nothing. In addition, avoid comparing yourself to others—and be satisfied with your own efforts and progress. It’s true that the best exercise is the one you’ll stick with.
- Reflect on how you feel. You’ll be most likely to stick with your program when you realize how good you’re feeling. Relish the new capabilities you’re building and appreciate your newfound strength and endurance—and tune into the positive emotions that arise from your physical investments.
- Join hands. Also reach out to others. Find a friend to exercise with. Strike up a conversation at the gym, or begin a step challenge with a colleague. Exercise can build relationships, and bonds with others will help maintain your momentum.
Embrace the Experience
One of the reasons exercise is so powerful is because it’s an experience—and experiences have a greater correlation with happiness than just acquiring or owning material possessions, according to research by University of Texas.
No matter what time you exercise, embrace the experience—and reap the terrific benefits for yourself and your career.
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