Is it better to wake up early to exercise or sleep more? The answer makes many people change 180 degrees

From 5-6 am, at parks, main roads or in gyms in urban areas, apartment buildings… many people or groups have started to practice. Many people do not want to go out, early in the morning can practice by themselves with videos at home, participate in online training classes …

Ms. Thanh Hoa (Tu Liem, Hanoi) said that from 2-3 years now, in the apartment complex she lives in, the early morning exercise movement is very active. The community rooms all have zumba and yoga classes from 5 to 6 o’clock for women, badminton, billiards for men… There are also groups of 4-5 people who invite each other to jog in the flower garden. near.

Wanting to interact with the sisters on the same floor, both to exercise and lose weight, she also signed up for a zumba dance class at 5am. However, because she has a young child who is often disturbed at night, every day when the bell rings to warn her to go to practice in the morning, Ms. Hoa will feel sluggish and struggle with her thoughts until she wakes up. “Training is fun, but when I come back, I feel sleepy. With every morning struggle to wake up, I feel so tired. I don’t know if I should try or quit,” Hoa confided.

Many people choose to exercise in the morning to improve their health. Illustration: VnExpress.net

Waking up early to exercise – not for everyone

Dr. Pham Quang Thuan, Vietnam Sports Hospital said, “Should I wake up early to practice or sleep more” is not the first time he has received a question.

According to doctors, one of the principles for good health is to maintain regular exercise. Regarding the time to practice, Dr. Thuan said that there is no best time for everyone. Choose to exercise in the morning, noon or evening depending on each person’s activity and activity schedule. It is important that the exercises are regular and suitable for the body.

Doctor Thuan said, exercising in the morning helps bones and muscles to be warmed up, lubricated and ready for a new working day. Morning is also the time when the air is still fresh and cool, exercise helps us feel refreshed, healthy, and more alert.

“In general, it is better to have practice than not, no matter what the time of day. For people who work in offices, having to sit a lot, they need to exercise more often, travel at any time, anywhere, instead of just practicing for a while a day, “said the doctor.

However, the doctor also noted, it is not recommended to regularly change the exercise time to avoid disturbing the physical rhythm, disrupting the circadian rhythm, and impairing the physiological functions of the body.

According to a master’s degree in clinical psychology, Le The Hanh, a counselor and therapist at a mental health center in Hanoi, psychologists as well as nutritionists have concluded that focusing on Daily exercise will help mental health, brain function more stable.

Exercising properly every day is good for health. (Illustration)

Our body operates according to the biological clock and Form a habit of exercising within a certain time frame. For example, many people are used to exercising early in the morning or in the evening, the body will adapt to the right time that is ready for training with a higher intensity than other activities.

“If you don’t have a fixed exercise schedule, your body can get tired of having to constantly adapt. Therefore, practicing sports needs to be persistent in a fixed time of the day, during the week to achieve the best effect for health”, said Master Hanh.

Between the two – try to get up early to practice or should sleep Get enough sleep – which is better, experts say, each person has a different sleep and exercise time frame, depending on work and daily living habits. And the concept of enough sleep for each body is also different, for example, children need 7-8 hours, while adults can sleep less, but the expression is the same in that: when we wake up, we feel muscle. The body is healthy, mentally refreshed because the function of sleep is to help people recharge their energy after a tiring day of exercise.

In addition, the body operates according to temperature. When the temperature is low, the body will easily fall asleep, while at high temperature, the body will be awake. Thus, morning exercise is very necessary for the body because after a night of sleep, the body needs to exercise to warm up and be ready for a day of studying and working.

For people who are often busy and have to consider whether to get enough sleep or get up early to exercise, they first need to observe the number of hours of sleep they need – that is the amount of time they sleep when they wake up feeling comfortable. best. When you sleep enough time frame, the body has enough energy to operate for a new day, and when exercising, you just need to do light exercise to gradually increase the body’s temperature. Sports time frames with more intense intensity can be arranged in the evening hours so that the body has a suitable metabolism for the biological clock.

For some people, getting enough sleep is more important than trying to get up early to exercise. (Illustration)

The question is how do we know if our body needs to change the schedule compared to the current one? That is when you feel that your body is having fatigue in your limbs or have headaches, abdominal pain, chest pain, etc., feeling that you have no energy to continue activities, as well as every morning when you wake up, your muscles The body does not feel healthy, the spirit is not refreshed. At this time, the biological clock is warning us that the body is not getting enough sleep after a night, the body does not have a reasonable time frame to exercise properly to metabolize, expend excess energy and accumulate. healthy nutrients. The body is in disorder and needs to be adjusted to the schedule to be more suitable, otherwise it can lead to serious medical conditions.

Some notes for safe and effective exercise:

According to Dr. Pham Quang Thuan, even if you practice at any time of the day, you should note a few things below to ensure safety and bring good health effects:

– Exercise is suitable for you, depending on your age, gender, health condition, physical condition, existing diseases… You can have a health check or consult a doctor before starting the training process to ensure safety.

– Define clearly and specifically the purpose of exercise: Do you practice to maintain health, lose weight, increase endurance or overcome health problems…? If exercise is used to treat or support a specific medical condition, it should be “prescribed” by a doctor or fitness professional.

– Warm up properly and enough before exercise helps the body to reach the best state when physical activity, cardiovascular, respiratory, musculoskeletal systems are prepared to adapt to movement, helping to prevent injury, fatigue.

– Pay attention to the weather conditions, the temperature of the training environment. The cold season should be practiced later when the sun has risen to melt the frost. Cold, wet rain should avoid exercising outdoors.

– Ensure nutrition, drinking water when exercising.

– Evaluate the effectiveness of training to help adjust accordingly, prevent excessive fatigue, injury or disease caused by excessive and inappropriate exercise.