"Start Your Mornings Right: How Vigorous Exercise Improves Your Day"

Researchers indicate that upon waking each morning, we have approximately a thousand new neurons awaiting connection. This highlights the critical role of morning activities in shaping our brain wiring in a purposeful manner. Our actions at this time either harness these neurons intentionally for beneficial outcomes or allow ingrained morning habits, potentially chaotic, to wire our brains in less constructive ways.

In his book, The 5AM Club, Robin Sharma posits that the key to effectively taking control of your day is what he calls the 20/20/20 method. Here is is breakdown of what this involves:

Sharma recommends starting your morning with 20 minutes of vigorous exercise. He emphasizes several benefits of this practice. Firstly, it triggers a higher cortisol spike upon waking, enhancing alertness throughout the day. Additionally, the release of endorphins post-exercise has a calming effect, aiding in stress management.

Intense exercise in the morning stimulates the flow of brain-derived neurotrophic factor (BDNF) throughout the brain. This factor is crucial for neuron growth and has been shown in studies to counteract the effects of aging, specifically improving memory and promoting brain development.

Moreover, engaging in intense exercise early in the morning leads to heightened levels of dopamine and serotonin, while also boosting metabolism. These physiological responses contribute to increased energy levels, improved mood, and enhanced overall bodily functions, such as digestion and excretion, throughout the day.

I personally experimented with this routine for a two-week period, committing to a 5 AM treadmill session each morning for a twenty-minute run at a steady state to threshold pace. The outcomes were remarkable, resulting in increased energy levels and a heightened sense of overall well-being. 

Due to a house guest in our home this past week, disrupting early morning workouts with noise concerns, I adjusted my schedule by sleeping until 5:30 AM and engaging in quiet study in my living room instead. Surprisingly, despite the extra hour of sleep compared to my usual wake-up time of 4:30 AM, I've found myself feeling sluggish throughout this week. I eagerly anticipate resuming my 20/20/20 routine once our guest departs.

The research into morning brain activity underscores the profound impact of our initial daily routines on neurological wiring. By starting the morning with vigorous exercise, we not only enhance alertness and stress resilience through cortisol spikes and endorphin release but also stimulate BDNF for improved neurological function. The increase in dopamine and serotonin levels further supports mood, metabolism, and overall vitality. My personal experience affirms these benefits, highlighting the transformative potential of intentional morning rituals. Despite recent interruptions, I look forward to reinstating this routine to sustain my energy and well-being.