According to the American Council on Exercise, those who participate in physical activity in the morning are more successful at making exercise a habit. Morning is a great time for men, especially, to exercise. Daily work demands and household duties require a significant amount of energy, and the likelihood that you'll engage in exercise after a long, busy day is not great. Take advantage of your higher energy levels and your free time in the morning to get your exercise fix.
Running
Running is a simple, convenient and healthful activity that you can perform almost immediately upon waking, when the streets are still quiet and you're well-rested. You can run at home on a treadmill, at your local gym or health club, on a nearby track, through your neighborhood or on local trails to realize the myriad health benefits associated with the activity. According to Running Planet, a popular running-related website, engaging in running on a regular basis will help you prevent or manage diabetes, reduce your likelihood of developing certain cancers, build bone density and reduce your likelihood of developing osteoporosis and improve your longevity. A 2003 study published in the journal Heart, concluded that, for men without any evidence of coronary heart disease, only leisure exercise considered heavy or vigorous was independently linked to a lowered risk of premature death from cardiovascular disease, which means that you should consider varying your intensity during your morning run to include bouts of higher-intensity activity.
Yoga
Yoga is an efficient, healthful exercise that you can perform before work. Consider incorporating daily yoga sessions into your morning workout to help improve your posture and optimize your flexibility. Stretching and strengthening exercises such as yoga also improve your musculoskeletal health and protect you from pain, muscle spasms, joint problems and muscle tension headaches. According to the Mayo Clinic, other health benefits of practicing yoga on a regular basis include the following: stress reduction, increased fitness, balance, range of motion and strength, management of chronic health conditions--including depression, pain, anxiety and insomnia--and weight regulation. To be well-rounded, men's morning exercise programs should incorporate yoga or another activity, such as Pilates, tai chi or gyrotonics, that combines stretching, strengthening and body awareness.
Bicycling
Bicycling is a fun, low-impact method of exercise that you can engage in prior to your workday. Although the logistics of cycling--the level of preparation required, road conditions in the area in which you live and time constraints--can be challenging, consider taking a short ride or commuting to your work by bicycle, if possible. Riding your bike to work will help you burn calories and help you achieve your ideal weight, increase your energy levels and productivity while you're at work and improve your aerobic endurance. It will also spare you the expense of fueling your car. If you experience back pain while cycling, consider investing in a recumbent bicycle, which is easier on your body than a conventional bicycle, and is maximally efficient. When the weather is inclement, consider pedaling on a stationary bike at home or at your local health club to maintain your health gains.
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