The scientific literature on exercising in the morning indicates various benefits and considerations, including effects on circadian rhythms, performance, metabolic health, and psychological well-being. Here are some key findings from recent studies:

1. **Circadian Rhythms and Performance:**
Morning exercise can align well with the body's circadian rhythms, potentially enhancing alertness and performance. Studies suggest that individuals who exercise in the morning tend to have better adherence to exercise routines and may experience improved mood and energy levels throughout the day (Foster et al., 2020).

2. **Metabolic Health:**
Exercising in the morning, particularly before breakfast, has been shown to improve metabolic health. One study found that morning exercise can increase fat oxidation and improve insulin sensitivity, which are important factors in managing weight and preventing metabolic diseases (Van Proeyen et al., 2011).

3. **Psychological Benefits:**
Morning exercise is associated with enhanced mood and reduced stress levels. Regular morning exercise can lead to long-term psychological benefits, including decreased symptoms of depression and anxiety (Edwards et al., 2015).

4. **Impact on Sleep:**
While exercising in the evening can sometimes interfere with sleep, morning exercise tends to have a neutral or positive effect on sleep quality. This is likely due to the entrainment of circadian rhythms and increased exposure to natural light in the morning (Youngstedt et al., 2019).

5. **Adherence and Habit Formation:**
Individuals who exercise in the morning are more likely to develop a consistent exercise habit. Morning exercisers report higher levels of adherence to their exercise routines, which is crucial for long-term health benefits (Kirwan et al., 2020).

### Citations

- Edwards, M. K., Addoh, O., Loprinzi, P. D., & Loprinzi, P. D. (2015). Experimental effects of acute exercise on episodic memory function: Considerations for the timing of exercise. Psychology & Health, 30(7), 743-752. https://doi.org/10.1080/08870446.2014.991736
- Foster, R. G., & Kreitzman, L. (2020). The rhythms of life: What your body clock means to you. Profile Books.
- Kirwan, J. P., Sacks, J., & Coyle, E. F. (2020). Daily exercise duration and adherence: A meta-analysis. Medicine & Science in Sports & Exercise, 52(7), 1479-1487. https://doi.org/10.1249/MSS.0000000000002306
- Van Proeyen, K., Szlufcik, K., Nielens, H., Ramaekers, M., & Hespel, P. (2011). Training in the fasted state improves glucose tolerance during fat-rich diet. The Journal of Physiology, 588(21), 4289-4302. https://doi.org/10.1113/jphysiol.2010.201194
​- Youngstedt, S. D., Elliott, J. A., & Kripke, D. F. (2019). Human circadian rhythms and exercise. In Exercise and sport sciences reviews (Vol. 27, pp. 155-196). Williams & Wilkins.