Early morning workouts key to better day in office, new study says

“People seem to evaluate their upcoming workday as more of a [positive] challenge and less of a personal threat after getting active, which subsequently leads to more engagement and less exhaustion,” Malte Roswag, the lead research author, said.

Employee well-being was boosted by exercise such as yoga, walking, running, cycling and strength training for around 30 minutes before work. One participant even recorded hula-hooping.

The study, published in the Journal of Occupational Health Psychology, was conducted over a two-week period with people who worked at least 20 hours a week.

The research team was keen to build on previous research which showed the positive benefit of physical activity after work as a means of mental decompression.

Roswag said he was keen to investigate the beneficial effects of physical activity that went beyond recovery, particularly in light of societal trends such as the 5AM club.

Primary school teacher Lucy Johnson, from Sai Kung, said exercising before work made a huge difference to her energy levels. She often struggled to find the motivation to exercise after work and found surprising benefits to early morning activity.

“I always feel much more positive and productive going into work after I have exercised. I feel it sets me up so well for the day. I eat more healthily, and I have more energy which working with three-to-five-year-old children is definitely needed. It helps me to tackle whatever my day may bring with positivity.”

Her morning exercise routine alternates between a 40-minute run around Sai Kung or a 30-minute resistance workout using weights at home.

“I feel that in a busy, varied and physically and mentally tiring job like teaching young children, exercising before work gives me the energy boost and positive attitude that I need to start the day. Before exercising in the mornings, I would often start the day tired and lacking motivation. I’d worry more about things and would have less energy,” she added.

But it isn’t all good news. There may be many benefits to pre-work exercise but it does not alleviate every problem. According to the research study physical activity may increase job-related anxiety if employees ruminate about the upcoming workday whilst exercising.

That was why it was important for employers to take on responsibility got staff well-being, Roswag said.

“My main recommendation is that it is not the sole responsibility of workers to be happy and productive but rather an effort that has to be led by employers,” he said.

“They need to design work that is not harmful for their employees’ health and well-being. For example, by reducing stressors such as time pressure and injustice and increasing resources. Workers might benefit from exercising in the morning however, if they work in an ill-designed job, I doubt that this would help.”