Want to lose weight? This one simple daily habit can make morning workouts more effective
A recent study published in the journal Obesity tracked 5,285 adults as part of the CDC's National Health and Nutrition Examination Survey, as reported by Fox News. It found that people who exercised between 7 am and 9 am had lower body mass index (BMI) and smaller waist sizes compared to those who worked out later in the day. The study suggests people who work out in the morning may also have a lower risk of obesity.
Fitness trainer Alissa Mosca, with Planet Fitness in New York, said morning workouts are a "great way" to start the day. "When the day begins with a morning workout routine, the body releases multiple different chemicals, which aid in our overall functionality," she told Fox News Digital.
Also Read: What is the 'fridge cigarette' trend? Gen Z's Diet Coke habit explained
Why sleep makes or breaks your fitness goals
Getting up early for a workout is great, unless you are cutting into your sleep. Todd Anderson, a sleep and wellness expert and co-founder of Dream Performance & Recovery in Nashville, believes sleep should never take a backseat.
The first couple of hours of exercise in a week are 'insanely impactful," he said. And it doesn't have to be intense. "Our bodies are meant to move. Getting two hours of movement or exercise in a week should be very high on the priority list," Anderson explained.
But when sleep is sacrificed for early gym time, that is when things go downhill. "When it comes down to body composition and weight loss or just fitness in general, you'll probably have a better outcome from that hour of sleep when you're already at a pretty decent level of activity," he said.
Also read: TikToker reveals three benefits of 'skinny privilege' she learnt after shedding 170 pounds
Recovery is essential
Seven to eight hours of sleep is key for proper muscle repair, Mosca shared. This means winding down at night and limiting screens is essential for early morning fitness success.
"Getting on a regular sleep schedule, unwinding earlier, putting the electronics down, and focusing on calming the mind will allow someone to recover faster, have more energy in the morning, and release those happy brain chemicals that make us feel accomplished," she added.
FAQs
1. Is morning exercise good for weight loss?
Yes, research published in the journal Obesity found that exercising between 7 am and 9 am is linked to lower BMI, smaller waist sizes, and a reduced risk of obesity.
2. Does sleep affect your fitness and weight loss goals?
Absolutely. Experts stress that sleep is crucial for both muscle recovery and weight management.
3. How much sleep is needed to support morning workouts?
To support early exercise, you should aim for 7 to 8 hours of quality sleep each night.
Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
Hashtags
Try Our AI Features
Explore what Daily8 AI can do for you:
Comments
No comments yet...
Related Articles
&w=3840&q=100)
First Post
14 hours ago
- First Post
Why measles cases have hit a 33-year high in the US
The United States is grappling with its worst measles outbreak since 1992, with over 1,270 cases and three deaths in 38 states. As vaccination rates fall and distrust in health institutions grows, Health Secretary Robert F Kennedy Jr's mixed messaging on vaccines is coming under the scanner read more A measles alert sign hangs outside the entrance to the Cohen Children's Medical Center, in New Hyde Park, New York, US, March 14, 2025. File Image/Reuters The United States is facing its most severe measles outbreak in over three decades, with 1,277 confirmed infections recorded so far this year across 38 states and Washington, DC, according to data compiled by Johns Hopkins University's Center for Outbreak Response Innovation (CORI). This marks the largest annual tally of cases since 1992, when more than 2,100 infections were reported nationwide. By surpassing the 1,274 cases of 2019, the current outbreak has alarmed public health authorities, particularly because three measles-related deaths — two in Texas and one in New Mexico — have already been reported this year. STORY CONTINUES BELOW THIS AD According to the Centers for Disease Control and Prevention (CDC), all three individuals were unvaccinated and had no underlying medical conditions. In addition to the fatalities, 155 individuals have been hospitalised due to complications. The CDC noted that approximately 92 per cent of this year's measles cases involved individuals who either had not received the MMR (measles, mumps, rubella) vaccine or whose vaccination status could not be confirmed. Where is the outbreak epicentre in the US? The Southwest region, especially West Texas, has been identified as the primary hotbed of infections. In Gaines County, a largely Mennonite population — some of whom homeschool or send their children to private schools that do not enforce vaccination requirements — has been significantly affected. With an MMR immunisation rate of just 82 per cent among kindergartners in the county, state health officials said the virus spread rapidly after initial cases were identified in late January. The virus's transmission continued to grow despite the slowdown in recent weeks. At least 750 cases have been reported in Texas, and 36 counties in the state have now confirmed infections. Health officials suspect the actual number could be much higher due to underreporting and lack of testing. From Texas, the outbreak extended into neighbouring areas. Kansas and New Mexico have both reported dozens of infections, and additional spread has reached Oklahoma, Arkansas, Illinois, Indiana, Michigan, and Ohio. STORY CONTINUES BELOW THIS AD More recently, Colorado, Montana, and North Dakota have also seen new cases. In El Paso, young workers in oil fields connected to Gaines County have contributed to the virus's transmission chain. The virus even crossed international borders. In Chihuahua, Mexico, a child who travelled to Texas in February is believed to have sparked a large outbreak now exceeding 2,400 confirmed cases and eight fatalities, according to the Pan American Health Organization. Is it because of vaccine scepticism in public? Once considered a triumph of American public health policy, measles was declared eliminated in the United States in 2000, following years of high immunisation coverage and swift containment measures. However, recent years have seen growing scepticism toward vaccines, leading to the re-emergence of preventable diseases. Experts attribute much of the current crisis to falling MMR vaccination rates, with CDC data showing national coverage among kindergartners dropping from over 95 percent in 2019 to below 93 percent in 2025. That shift is attributed in part to disinformation about vaccines, a factor that also fueled the 2019 outbreaks in tight-knit religious communities in New York. Even in areas with generally high vaccination levels, unvaccinated individuals tend to form pockets, allowing the virus to gain a foothold. Since measles is one of the most contagious viruses in the world, exposure typically leads to infection in 90 per cent of non-immune individuals, often before symptoms manifest. STORY CONTINUES BELOW THIS AD The Covid-19 pandemic exacerbated mistrust in federal health institutions. According to a KFF poll from April, fewer than 50 per cent of Americans say they retain confidence in federal public health agencies. Meanwhile, a March survey from the Harvard TH Chan School of Public Health and the de Beaumont Foundation found that 79 per cent of adults support mandatory vaccinations for children attending school. That number, however, breaks down sharply along political lines: 90 per cent of Democrats support school vaccination mandates, compared to 68 per cent of Republicans. What is RFK Jr doing about the situation? US Health and Human Services Secretary Robert F Kennedy Jr has long been one of the country's most prominent vaccine sceptics. His appointment to the top health post came as a shock to many public health officials and has become even more controversial during the ongoing measles outbreak. Initially, Kennedy appeared to minimise the scale of the crisis, stating, 'We have measles outbreaks every year.' He later clarified his stance in a post on X, writing that the MMR vaccine is 'the most effective way to prevent the spread of measles.' However, Kennedy's public messaging continues to include caveats and doubts about vaccine safety, which epidemiologists have labelled baseless and potentially harmful. In response to the growing crisis, HHS spokesperson Andrew Nixon stated: '[Kennedy] has responded to the measles outbreak with clear guidance that vaccines are the most effective way to prevent measles. At the same time, we recognise that some individuals and communities across the U.S. may choose not to vaccinate.' STORY CONTINUES BELOW THIS AD Nixon also noted that the CDC has rolled out a measles tool kit to help local communities manage the crisis with options tailored to specific populations. Complicating matters, Kennedy visited Gaines County during the height of the Texas outbreak and publicly praised an anti-vaccine doctor who had offered unproven alternative treatments to affected families, reported The Washington Post. Many Mennonite parents turned to this physician instead of following CDC guidance. Also Read | US Health Secretary RFK Jr fires entire CDC vaccine advisory panel Kennedy's anti-vaccine organisation, Children's Health Defense, also entered the fray, publishing interviews with the parents of a 6-year-old girl who died of measles, attributing her death to alleged medical error rather than lack of vaccination. What's next? The measles resurgence is not limited to the United States. In England, 2024 saw nearly 3,000 confirmed infections, the highest number since 2012. Canada has also reported over 3,000 cases so far in 2025, mainly concentrated in the provinces of Ontario and Alberta. These figures reflect a broader global trend, as misinformation, pandemic-driven distrust and delayed childhood vaccinations have created fertile ground for outbreaks. STORY CONTINUES BELOW THIS AD In the US, without urgent intervention, researchers estimate that millions of measles infections could occur over the next 25 years if current vaccination patterns continue. With inputs from agencies
Time of India
14 hours ago
- Time of India
Teen anxiety and sleep: Why sleeping in on weekends helps, but only up to a point
For teenagers, sleep is often the first thing sacrificed in busy weekday schedules filled with school, homework, and screens. But new research suggests there may be a way to catch up—at least a little—without disrupting their mental well-being. A recent study led by Sojeong Kim , a doctoral candidate in clinical psychology at the University of Oregon, offers fresh insight into the connection between weekend sleep and teen anxiety. The findings, presented at the SLEEP 2025 conference, reveal that moderate catch-up sleep on weekends—specifically less than two hours more than usual—can help lower anxiety symptoms in adolescents. But too much extra sleep, or none at all, might actually do more harm than good. A sleep 'sweet spot' for teen mental health The study analysed sleep data from 1,877 teens aged 12 to 15 across the United States. Researchers used Fitbit trackers to measure their sleep duration and used a standardised tool, the Child Behavior Checklist, to assess anxiety and emotional symptoms. The results showed a U-shaped pattern: teens who didn't get extra sleep on weekends, as well as those who overslept by more than two hours, had higher levels of anxiety. by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like Descoperă BMW X5 Legacy Limited Edition. Cu o rată fixă de 789€ + TVA/ lună şi costurile de întreţinere incluse. Vezi oferta Undo But those who managed to get just a bit more rest—between one and two hours—reported feeling calmer and more emotionally balanced. 'Too little or too much sleep variability from weekday to weekend may contribute to the symptoms someone is trying to combat, like mental fatigue and anxiety,' explained Kim in a press release. 'It's about finding the right balance.' Why aren't teens sleeping enough? According to the CDC, only 23% of high school students in the U.S. get the recommended 8–10 hours of sleep per night. Most teens average just six to seven hours—far below what their developing brains and bodies require. Experts point to a range of factors: late-night screen time, caffeine use, homework overload, and social commitments. But one of the biggest issues, says Dr. Wendy Troxel, senior behavioural scientist at the RAND Corporation, is early school start times. 'Our teens are biologically wired to fall asleep and wake up later, especially during puberty,' said Dr. Troxel, 'Asking them to function at 7 a.m. is like asking an adult to be alert at 4 in the morning. ' The danger of too much catch-up sleep Oversleeping on weekends—more than two hours past a teen's weekday wake-up time—can throw off their circadian rhythm. This leads to something called 'social jetlag,' where the body's sleep-wake cycle becomes desynchronised. The result? Struggling to fall asleep on Sunday night and dragging through Monday morning like you've flown across time zones. According to the American Academy of Sleep Medicine, this inconsistency can affect focus, mood, decision-making, and long-term emotional health. What teens and parents can do This research doesn't mean teens shouldn't sleep in at all. Quite the opposite—moderate weekend rest appears to help reset the system after a week of sleep loss. But the key word here is moderate, which can be achieved by the following measures. Aim for consistency: Encourage a sleep routine that's roughly the same on weekends and weekdays—ideally within a 1–2 hour difference. Limit screen time at night: Blue light from phones and laptops interferes with melatonin production, making it harder to fall asleep. Keep naps short: If teens are exhausted, short 20–30 minute naps are better than long ones that disrupt nighttime sleep. Rethink school schedules: Advocating for later school start times—as recommended by the American Academy of Pediatrics—could help address the root of chronic sleep deprivation. Why this research matters Sleep isn't just about feeling rested—it's directly tied to how teens think, feel, and behave. Chronic sleep loss has been linked to depression, anxiety, risk-taking behaviour, and even poor academic performance. 'This study highlights the importance of sleep for teens' mental well-being, but also shows that more isn't always better,' said Dr. Shelby Harris, a psychologist at Albert Einstein College of Medicine. 'It's not just about quantity—it's about rhythm and balance.' Letting teens catch up on sleep over the weekend—by up to two hours—can be a helpful and healthy habit. It can ease anxiety, restore energy, and offer some relief from the demands of busy school weeks. But overdoing it may lead to more stress and irregular sleep patterns Also Read: Health benefits of Vitamin B6 for your body and how to avoid deficiency
Time of India
20 hours ago
- Time of India
US CDC ends emergency bird flu response as infections decline
Bengaluru: The U.S. Centers for Disease Control and Prevention said on Monday it has ended its emergency response for H5N1 bird flu, owing to a decline in animal infections and no reports of human cases since February. The emergency response was deactivated on July 2, the agency told Reuters, adding that surveillance and response for bird flu cases will continue under the purview of its influenza division. The updates for bird flu was merged with routine updates for seasonal influenza, the agency's website showed on Monday. The number of people monitored and tested for bird flu will be reported on a monthly basis, the agency said, adding that it will no longer report infection rates in animals on its website. The virus has infected 70 people, mostly farm workers, and killed one person over the past year as it spread aggressively among cattle herds and poultry flocks. Experts have warned that further spread of bird flu raises the risk of it becoming more transmissible to humans. The current public health risk from H5N1 bird flu remains low, CDC said, adding that it will continue to monitor the situation and scale up activities as needed. The country's response to bird flu has faced several disruptions this year, including from staff exodus at the U.S. Department of Agriculture as part of the Trump administration's wider efforts to shrink the federal workforce and the government cancelling a more than $700 million contract awarded to Moderna for the late-stage development of its bird flu vaccine for humans. Bloomberg News first reported that CDC has ended its emergency response for bird flu. Emergency activation allows for additional support for a public health response, including staffing and other resources, to increase testing, surveillance and communications during an outbreak, according to CDC.
