Will you (like so many others) be starting the New Year with new health and new fitness goals? Whether you are naturally a morning person, or tend to be more of a night owl, research shows those who work out in the morning are more likely to fit their workout in. But how can you make that happen if you’d rather stay in bed or have responsibilities to take care of each morning?

The first thing to think about is - why do you want to work out in the morning? If you want to work out because it’s what someone says you’re supposed to do, you probably won’t be motivated. But if you want to do it because you will feel better, that may give you the drive you need to make it happen.

Becoming a morning workout person can be a great way to kickstart your day with energy and productivity. Here are some ideas to help you make the transition:

Start with Sleep

The best way to start a morning workout routine is to set yourself up for success with good-quality rest. A consistent sleep schedule where you go to bed around the same time every night and wake at the same time every day will help. Aim for 7-9 hours of sleep per night. As you establish a regular sleep schedule, try to stick to it even on weekends to regulate your body's internal clock.

Set Yourself Up for Success

Take time the night before to prepare. Lay out your workout clothes, shoes, and any other gear you'll need. If you want to exercise at home, set up your workout area with any equipment you’ll need. It’s also great to have cold water and a nutritious breakfast or snack prepped and ready.

Transition Gradually

If you're used to working out later in the day or not at all, don't try to make a drastic change overnight. It helps to gradually adjust your schedule by going to bed and waking up 5-10 minutes earlier each day until you reach your desired wake-up time.

Create a Morning Routine

Think about what you want to routinely do every morning to get ready to exercise. You may want to get out of bed and begin with a calming activity like stretching, meditation, or deep breathing to wake up your body and mind. This can just be for a few minutes. Next, try having a glass of water to rehydrate. Then you can gradually increase the intensity of your activities to get your blood flowing.

Choose an Activity You Enjoy

If you don’t like what you do, you won’t be very motivated to get up and get started. Choose a workout that you genuinely like doing. This doesn’t mean it’s easy. This could be anything from hiking or jogging to yoga, dancing, or weightlifting. Enjoyment will make it easier to stick with the routine.

Set Specific Goals

What do you want to achieve with your morning workouts? Define what you want. This could be weight loss, muscle gain, improved flexibility, or simply feeling more energized throughout the day.

Listen to Your Body

Pay attention to how your body feels in the morning. If you're excessively tired or sore, it's okay to take a rest day or do a lighter workout. The goal is developing the habit to get up and exercise in the morning. You don’t need to run a marathon every day.

Does Accountability Help?

Think about what will keep you accountable for getting up and working out in the morning. Often times finding a workout buddy, or join a morning exercise class goes a long way to help you be accountable. Even using fitness apps or devices to track progress can give you the accountability you need to stay on track.

Reward Yourself

It is important to celebrate your progress. This could be simple things like getting out of bed earlier or getting more sleep, or it could be more significant achievements like getting a certain number of workouts. Either way, rewards are great motivators. Try things like a healthy post-workout snack, a relaxing shower, or some new workout gear.

Be Flexible

We’re not talking about stretching. For you to be successful, you need to be adaptable. There will be times when you can't stick to your morning workout routine. That's perfectly fine. The key is to get back on track as soon as you can. A good tip is to think about days. Missing one day is fine, but try not to miss two!

You Can Do This!

Remember, it's important to prioritize your health and well-being. If becoming a morning workout person doesn't align with your natural rhythms or lifestyle, it's perfectly okay to find a workout routine that suits you better later in the day. The most important thing is to stay active and consistent in the long term.

Quick Guide to Morning Workout Success

1.    Adjust your alarm to wake up 5 minutes earlier for 2 consecutive days, followed by an additional 5 minutes earlier for the next 2 days, etc. In less than 2 weeks, you will be accustomed to rising 30 minutes earlier and be able to exercise without any other conflicts.

2.    Prep your AM during the PM before - Lay out your workout clothes, and shoes; set up a coffee maker to be finished by your new wake-up time; fill your water bottle and place it with your keys, license, yoga mat, and towel at the door.

3.    Get up, brush your teeth, and get dressed IMMEDIATELY!

4.    Hydrate! Drink 8-10 oz. of water.

5.    Eat breakfast after your workout to maximize results.