Extreme Morning Routines: What Works, What Doesn’t.

Extreme Morning Routines Have Taken Social Media by Storm. Here’s What Works—and What Doesn’t.

Fitness influencer Ashton Hall recently went viral for sharing his morning routine, which includes a 3:50 am wake-up time, a banana peel facial, treadmill sprints, a sunrise swim, and more. Other creators and fitness pros swear by cold plunges, chugging fresh-pressed celery juice, and meditating in the wee hours of the day.

While the morning routines of some content creators are impressive, you don’t necessarily need to go to David-Goggins-style extremes to reap the benefits of a great morning routine. Here, we’ll take a look at some of the most popular social media morning routine staples to help you decide how to fill your precious morning hours

Super-Early Wake Up Times

Waking up early is tough—especially if it’s not part of your usual routine. Still, there’s something to be said for getting up while the birds are just starting to chirp—it might be more beneficial than you think.

Research shows that there are a variety of benefits that can come with waking up early, including:

• Increased metabolic burn during workouts
• Lower risk of type 2 diabetes
• Increased productivity
• Increased physical activity levels throughout the day

You don’t have to wake up at 4 am to become a morning person. Taking it slow—for example, setting your clock 15 minutes earlier for a week, then setting it an additional 15 minutes earlier for the following week—can make a serious difference in your morning.

Getting up early is only beneficial if you’re getting enough sleep the night before. Most healthy adults should aim for seven to nine hours of sleep per night. This means if you’re aiming for a 5 am wake up, you’ll want to go to bed no later than 10 pm the night before. Whatever time you make your way out of bed, be sure to get some natural sunlight as soon as possible, as this can help signal to your brain that it’s time to get moving.

Our verdict: It’s a maybe. If you’re able to get the sleep you need while waking up super-early, great. If waking up hours before the world is awake stops you from getting the zzz’s you need, skip this one.

Meditation

Think of morning meditation like putting on armor for the day. No matter what life might throw at you between the time you wake up and the time you go to sleep, starting the morning with meditation can help you stay positive and focused.

A few tips for making a morning meditation habit stick:

• Get out of bed. Meditation can be a little bit too relaxing first thing in the morning, and you might unintentionally drift right back to dreamland if you’re not careful. Moving to a dedicated meditation space (bonus points if it’s outdoors) can signal to your brain that it’s time to focus and start the day.
• Start small. Even a few minutes of meditation can help start your day on the right path. Starting with just two minutes of guided meditation can help you solidify your new routine.
• Be kind to yourself. Whether it’s your first time meditating or your 500th, it’s important to practice compassion and grace. Some days, your thoughts may wander, and you may find it harder to focus. That’s OK. The important thing is showing up, day in and day out.

Our verdict: It’s a yes. The benefits of meditation are proven by research, and starting your day with a clear, focused mind can help lower anxiety levels and increase your attention span.

Morning Exercise

There are definite advantages to getting your workout done earlier in the morning.

Some of the benefits of early-morning exercise include:

• Increased metabolic burn throughout the day
• Mental focus on healthy choices in the hours following your workout
• Increased sense of clarity
• Improved hormonal balance

Our verdict: It’s a maybe. When you exercise doesn’t matter nearly as much as whether you exercise. If morning workouts work for you, fantastic. If not, no big deal, as long as you find time to add meaningful movement to your routine most days of the week.

Cold Plunges

Known as “The Iceman,” Dutch athlete Wim Hof swears by cold therapy, including morning plunges into an ice bath. This trend has taken social media by storm, with wellness gurus like Andrew Huberman and sports superstars like LeBron James singing its praises.

While many praise the anti-inflammatory and post-workout recovery benefits of a cold plunge, it’s important to be careful if you decide to make this a part of your morning routine. You shouldn’t spend more than a few minutes in an ice bath, and you should stay away from cold exposure therapy altogether if you have heart or lung conditions, Raynaud’s syndrome, or diabetes. Hypothermia and nerve damage can also happen if you get too cold, so it’s important to trust your instincts when it comes to cold exposure.

Our verdict: It’s a no for most, unless you’re a high-performance athlete. If you decide to add an ice bath or other intentional cold exposure to your morning routine, proceed with caution.

Reach Out to Your Local Fitness Together Studios to Create a Workout Routine that Works for You.

At Fitness Together studios, your personal trainer will work with you to create a customized fitness program that makes sense for your lifestyle and needs. Whether you prefer live virtual training or in-person workouts, we’ve got you covered. Reach out to your local Fitness Together studio today to schedule a fitness assessment and begin the path to becoming your happiest, healthiest self.