When I was around 10, my mom would run about 5 miles every morning, and sometimes I joined her. It was tough to get up early before school, but on some level I enjoyed it. I think that I especially appreciated the way in which I was calm and more focused throughout the rest of the day. She also played Jane Fonda workout records, and my sister, mom, and I would exercise together in the living room. These experiences taught me the importance of incorporating exercise and movement into daily life.
By making morning exercise a habit, you’ll likely notice significant improvements in your child’s overall attitude and performance.
10 Reasons You and Your Child Should Exercise in the Morning Before School
- Improve Energy: Who needs coffee in the morning if you exercise? No one. Physical activity releases neurotransmitters such as dopamine, norepinephrine, and serotonin, which can enhance mood and cognitive function, similar to the effects of caffeine.
- Strengthen Bonding: Exercising together in the morning strengthens the bond between parent and child, creating a sense of partnership and shared commitment.
- Increase Productivity: Morning exercise can boost both you and your child’s productivity throughout the day.
- Improve Mood: Physical activity is a natural mood lifter, helping to start the day on a positive note.
- Boost Test Scores: Regular morning exercise has been shown to improve academic performance, potentially increasing test scores by at least 10%.
- Better Sleep: Exercising in the morning helps regulate sleep patterns, making it easier to fall asleep and enjoy restful sleep at night.
- Healthier Diet: Physical activity can encourage healthier food choices throughout the day.
- Easier Digestion: Exercise promotes blood and oxygen flow to the entire body, aiding digestion and making stooling easier.
- Teach Healthy Routines: Establishing a morning exercise habit teaches children the importance of daily physical activity.
- Enhance Cognitive Ability: Research indicates that moderate exercise (increasing your heart rate) for 20-30 minutes before a challenging task can boost creativity and improve performance.
How to Improve Cognitive Ability in 20-30 Minutes Every Day
Scientific research shows that exercising moderately for 30 minutes before a difficult task enhances cognitive function. During exercise, the brain releases brain-derived neurotrophic factor (BDNF), which promotes the growth and survival of neurons, helps form new memories, and aids in adapting to new information. For more information on the science and generally a really great book, please read Spark: The Revolutionary New Science of Exercise and the Brain By John J. Ratey and Eric Hagerman
Practical Application
If your child has an upcoming test, wake them up 30 minutes earlier to exercise. Choose an activity vigorous enough to raise their heart rate, such as:
- Following a YouTube exercise video
- Doing a series of push-ups and sit-ups
- Running around the neighborhood
- Jumping rope
- Dancing to their favorite music for 30 minutes
Practice this routine a few mornings before the exam to identify any adjustments needed, such as allowing extra time to shower and get dressed. You’ll likely see them energized and ready to tackle the day, much like the effects of a cup of coffee.
Let me know how it goes!
