Until recently, I worked out almost always in the afternoon or evening. For years, I justified it by telling myself it was my transition from work to play, a ritual to mark the end of my professional day and the beginning of my personal one. And in many ways, that was true. Having a transitional routine is essential for balance, especially in our overstimulated, high-performance world. But over time, I began to realize I was missing something. What if exercise wasn’t just a way to close the day, but one of the most powerful ways to start it?

That’s exactly what I discovered when I began working out in the morning. It didn’t just change my schedule—it changed my energy, my productivity, and how I showed up for life. In this post (and in the YouTube video linked here and podcast episode linked here), I’ll share the seven key benefits of exercising in the morning, what my personal morning routine looks like as an ultra-endurance athlete with asthma, and one bonus practice that has completely transformed my energy and mindset.

The Foundation: Exercise Consistency Before Timing

Before I dive into why morning workouts are so powerful, I want to make one thing clear: the most important thing is to move your body every day. It matters far less when you do it and far more that you actually do it. The science is clear—consistent exercise decreases all-cause mortality rates by around 35%. No supplement, medication, or wellness hack even comes close to the benefits of a regular workout routine. It’s the single best thing you can do for your health, longevity, and mental well-being.

So if you’re not currently exercising consistently, that’s where you need to start. Find a type of movement that feels good and sustainable for you—walking, yoga, lifting, running, or dancing—and do it every day. Once consistency is part of your life, then it’s time to look at timing. Because if you want to take your energy and productivity to the next level, exercising in the morning is the way to do it.

Benefit 1. Energy Boost: No Coffee Required

There’s something almost magical about moving first thing in the morning. Even a short walk can increase blood flow, oxygenate your muscles, and signal to your body that it’s time to wake up. I often say that exercise is the only “caffeine” you’ll ever need. For me, as someone with asthma, I’ve found that this kind of intentional breathing and movement first thing in the day actually strengthens my lungs and improves my endurance long-term.

Recently, even when I was sick, I made a point to run one or two miles every morning. I didn’t have the energy to run ultra distances like usual, but I knew how much my body and mind needed that movement. Every time, I felt my energy shift almost immediately. My body felt more alive, and my brain switched from sluggish to focused. That’s the power of exercise—it creates energy instead of draining it.

Benefit 2. Sharper Focus and Mental Clarity

The moment you start moving, your body begins pumping oxygen-rich blood to your brain. This physiological change improves concentration, memory, and mental alertness—exactly what you need to tackle your most important work of the day. I’ve noticed that when I exercise in the morning, the quality of my creative and strategic thinking skyrockets. Writing, problem-solving, or leading a team becomes smoother, almost effortless.

I often tell people that my main goal every morning is to get myself into a state of abundance. That means feeling expansive, grounded, and focused. When I operate from that mindset, every task—no matter how challenging—feels lighter. Morning exercise is the first step in creating that state of being.

The “Be, Do, Have” Framework

There’s a common misconception about how success works. Most people think it follows this formula: Do → Have → Be. In other words, if I do the right things, I’ll have the right results, and then I’ll be successful or happy. But in reality, it’s the opposite. You have to be the person first—embody the mindset and energy of who you want to become—and then your actions naturally follow.

When I lace up my shoes each morning, I’m not just running; I’m embodying my identity as an elite ultra-endurance athlete. I visualize finishing races, overcoming challenges, and breathing deeply even on steep climbs. That mental shift changes everything. When you become your future self in the present, you start doing the things that person would do—and ultimately, you have the results that person achieves. It all starts with who you choose to be each morning.

Benefit 3. Better Mood, Better Day

One of the most immediate effects of morning exercise is the rush of endorphins. These natural mood boosters can transform your emotional state from groggy or anxious to joyful and optimistic. Every time I move my body early in the day, I notice that my stress levels drop and my resilience increases. Life’s daily challenges don’t hit as hard when I’ve already proven to myself that I can do something difficult.

Even a 10-minute walk or quick bodyweight circuit can release those endorphins. It doesn’t have to be long or complicated. The key is consistency and intention—doing something that tells your mind, “I take care of myself.” That single act of self-respect sets the tone for the rest of the day.

Benefit 4. Building Motivation and Momentum

Working out in the morning gives you an immediate win before most people have even started their day. You’ve already accomplished something meaningful—something that moves your health, mind, and goals forward. That feeling of momentum often carries into every other area of life. You eat better, think clearer, and handle stress with more grace.

I like to think of morning exercise as a keystone habit. Once you lock it in, it naturally triggers other positive habits. When you start your day strong, you’re far more likely to stay consistent with the behaviors that make you feel your best. It’s a powerful feedback loop of motivation and self-trust.

Benefit 5. Less Fatigue, More Energy Throughout the Day

It might sound counterintuitive, but spending energy first thing in the morning actually gives you more energy later on. Morning exercise activates your cardiovascular and respiratory systems, improving circulation and oxygen delivery throughout the day. Instead of feeling sluggish in the afternoon, you feel alert and physically capable.

Even on days when I wake up feeling tired or unmotivated, I push myself to start small—10 burpees, 25 pushups, or a one-mile jog. Within minutes, that resistance fades. Energy comes from action, not the other way around. Once you move your body, your mind follows.

Benefit 6. Making Healthier Choices All Day

When you move first thing in the morning, you’re sending a clear message to your brain: my health matters. That decision ripples through the rest of your day. You’re more likely to choose nourishing food, drink more water, and stay active. Movement reinforces your identity as someone who prioritizes longevity and self-care.

My own Healthy Living Guide is built around three pillars—movement, nutrition, and accountability. Movement comes first for a reason. It’s the foundation that influences every other choice you make. Start your morning by investing in your body, and the rest of your day aligns accordingly.

Benefit 7. Burn Calories and Build Strength

From a purely physical standpoint, morning workouts are efficient. Even a brisk walk or quick HIIT session burns between 50 and 150 calories. A longer run or lifting session can burn up to a thousand. But it’s not just about calories—it’s about igniting your metabolism and setting your body up to perform at its best throughout the day.

I like to vary my workouts. Some mornings it’s a five-mile trail run; other days, a 20- to 30-minute lifting session with burpees and bodyweight circuits. I’ve also started reincorporating strength training, alternating between four- and eight-exercise routines to build endurance and muscle. The goal isn’t perfection—it’s progress and consistency.

Bonus Habit: Cold Exposure

If exercise is my foundation, cold exposure is my amplifier. A cold shower after my workout resets my nervous system and boosts my mental clarity almost instantly. Within minutes, I can go from tired or stressed to calm, alert, and focused. The shock of cold water is like hitting the reset button for my mind and body.

When I pair cold exposure with exercise, it’s like unlocking another level of energy and productivity. My stress tolerance improves, my focus sharpens, and my overall mood soars. It’s not always easy, but the benefits are undeniable. Of course, always check with your healthcare professional before starting any new physical or recovery routine.

Final Thoughts: Move to Become Who You Are

At its core, exercise is about more than fitness—it’s about energy, mindset, and identity. Every time I move my body, I’m not just training my muscles; I’m training my mind to choose abundance, focus, and purpose. When you start your day that way, everything that follows is better.

So if you want to supercharge your daily energy and productivity, start small. Move your body. Breathe deeply. Take the first step, even if it’s just ten burpees or a quick walk. That’s where transformation begins—by deciding to move, to grow, and to be fully alive today.

DISCLAIMER: THIS INFORMATION IS MY OPINION AND IS NOT INTENDED TO BE A SUBSTITUTE FOR YOUR HEALTHCARE PROVIDER. PLEASE CONSULT A HEALTHCARE PROVIDER FOR GUIDANCE SPECIFIC TO YOUR CASE.