Set the alarm early so you can rise and shine
BEING an early bird can boost your health. Here are six things that are best done early in the mornings. SHOP A study by Liverpool University academics found that the clock controls how we feel about junk food.
Researchers discovered we’re “programmed” to find unhealthy snacks like cake, biscuits and salty snacks more appealing in the afternoon than in the morning and are more likely to crave them then.
So to avoid trolley temptation, set off to the supermarket early. That way you’ll be more likely to head for the aisles with the healthy options. JOG A morning run could help you feel more alert through the day.
Research by the University of Arizona found that MRI scans showed increased connectivity between parts of runners’ brains that improve memory, multitasking skills, attention span and decision making. SHOWER Going through a stressful time at work? Need to find some creative solutions to a problem? Then make sure you shower in the morning.
According to Shelley Carson, a psychology lecturer from Harvard University, this can help calm stress and spark ideas as it puts us in a relaxed but alert alpha brain wave state (similar to that induced by meditation and yoga). EXERCISE FOR WEIGHT LOSS If you’re working out to try to lose weight then a good time to break into a sweat might be before breakfast.
“Fasted” training like this can help burn fat, according to body transformation coach Tanya Niedzwiecki (www. tanyanfitness.com). She said: “Because glycogen stores have been used up during your fast while sleeping, your body will reach into your fat stores looking for fuel when you exercise.
“Try exercise that uses large muscle groups – a basic HIIT-style workout where you walk for 60 seconds, jog for 60 seconds, then sprint for 30 seconds is good. Repeat for 20-30 minutes.” SET YOUR SLEEP CYCLE Getting a good night’s sleep can depend on when you get up in the morning.
You need to expose yourself to sunlight (open the curtains or get outside) to set your body clock – ideally between 6am and 8.30am.
Dr Guy Meadows, sleep specialist at Bensons for Beds (bensonsforbeds. co.uk), said: “The light-sensitive cells in our eyes help set our sleep pattern – getting natural light onto those receptors for at least 10 minutes tells the body the day has started.
“So, seeing sunlight at 7am, means sleep should come at 11pm, for example. If we stay in the dark until midday, then in theory, sleep won’t come naturally until 4am.” BUILD MUSCLE MASS We should all be doing strength exercises that work our major muscles on two or more days a week according to health guidelines.
Working out before breakfast can help to build muscle mass because insulin sensitivity is high. Tanya said: “This means nutrients from your first meal will be quickly transported into the muscles after your training, helping them to grow and repair.”
Try lifting weights, working with resistance bands or doing exercises that use your own body weight, such as squats and lunges.
Going for a morning run can help you feel more alert