Why Morning Workouts Are My Favorite
How exercise supports joints, mood, and immune function, and the morning routine that keeps me consistent.
Exercise lowers the incidence of heart disease and diabetes by supporting blood pressure, heart rate, weight, and insulin sensitivity, conditions that disproportionately affect African Americans and other minority populations. It also boosts mood, energy, mental clarity, and confidence, and reduces anxiety and depression.
Exercise strengthens the immune system with anti-inflammatory cytokines and antioxidants. As a rheumatologist, I stress how physical activity improves joint pain, stiffness, and flexibility, and helps build bone strength and density. It also improves sleep, which reduces stress.
Movement helps the body release neurotransmitters like dopamine, serotonin, and norepinephrine, and endorphins that produce the classic 'runner's high.' Regular activity also balances cortisol, the fight-or-flight hormone.
Morning workouts leverage naturally higher cortisol and growth hormone levels, and may enhance fat metabolism. Early sessions also shift your body clock toward earlier alertness, better rest in the evening, and a more consistent routine. As a physician and single parent, mornings are simply when I can be most consistent.
My favorites: 30 to 45 minutes on the Peloton bike with instructors like Tunde, Ally Love, and Cody Rigsby. HIIT and strength training with light weights. Jump roping for heart, bone, and calorie burn. Squats for mobility, joints, and metabolic health. In warmer months, a brisk walk or 90-minute run to work in NYC. And morning yoga to clear the mind while supporting joint flexibility.
Dr. Maggie Cadet, MD