Starting your day with a morning workout can help you maximise its benefits through the day. While you may be tempted to go back to sleep instead, getting in your exercise early has a whole host of benefits that will make you glad you didn’t hit that snooze button. Here’s what you stand to gain.

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You’ve probably noticed that keeping fit makes you want to eat healthier, and according to a small study by Brigham Young University in the US, getting some moderate exercise in the morning could also help you regulate your appetite through the day. The research found that after 45 minutes of brisk walking, the 35 female participants paid less attention to food images and also had more physical activity through the day.

(Also read: 6 Ways to Become A Morning Person (And Actually Love It))

One US study found that exercising in the morning can help you get a better night’s rest. Apparently the early exertion helps you sleep, and stay in deep sleep, for longer so your body can repair itself more effectively.

When you’re feeling anxious about a looming deadline or work appraisal, it might be a good idea to expend that negative energy with a productive session at the gym. Exercise not only helps lift your mood and regulate blood pressure, it reportedly also helps you manage feelings of grouchiness and anger.

(Also read: The Best Exercise to Do at Work to Boost Your Productivity)

Instead of reaching for coffee in the morning, try a bout of exercise to clear the fog in your head. While it’s true that it gets harder to learn and remember things as we get older, exercise can supposedly prevent and even reverse the downhill slide by helping to create new brain cells and making them more effective.

(Also read: Low-Impact HIIT Workouts For Those With Bad Knees)

Inhaling vehicular exhaust can cause inflammation and irritation in your airways, making it feel harder to breathe when you need oxygen the most. Avoid the pollutants, carbon monoxide, ozone and fine particles generated by vehicles by exercising early in the morning, before heavy traffic hits the road, or staying away from busy streets.

(Also read: 7 Gentle Exercises to Relieve Joint Pain)

Whether it’s a last-minute dinner appointment with friends, having to OT or being too tired after work, there are too many excuses to nix that workout session. Avoid the temptation by exercising in the morning so you can get it out of the way. It’ll give you energy to power through the day too.

If you have stubborn lingering fat, try exercising in the morning on an empty stomach as you could burn about 20 per cent more fat than usual, reports a study published in the British Journal of Nutrition. According to the research by Northumbria University in the UK, exercising after an overnight fast helps your body draw on existing fat stores for energy.

(Also read: How to Exercise Anytime Anywhere)