Coffee vs Exercising: Replace your Morning Coffee with your Running Shoes (PLUS infographic)

Do you need your coffee in the morning? Maybe an extra shot this morning? Do you feel that you need your caffeine fix in the morning to function and start the day? Before coffee you are an absolute mess, feel foggy and tired, cannot think clearly and are grumpy?

Well, the good news is that you are not alone. There is a lot of research supporting that coffee has positive effects on us - physiologically and mentally. However, coffee is also psychoactive substance, i.e. a stimulant, which may cause some negative side effects. Let’s have a look what know about the effects of coffee.

Effects of coffee

The positive effects of coffee (daily 2-4 cups) you may experience are: [1] , [3]

Reduces health risk of Type 2 diabetes, liver cancer and other liver diseases, Parkinson’s disease and strokes
Reduces the risk of depression
Can improve cardiovascular conditions and diseases
Can improve memory and cognition

Some negative effects may be: [2]

Anxiety or anxiety-like symptoms
Agitation
Raised heart rate
Headache
Upset stomach
Restlessness
Sleeping problems and insomnia
Tremors
Withdrawal symptoms (e.g. fogginess, headache, impaired cognitive functions)

20 min exercising as an alternative?

A recent study shows that 20 minutes of (moderate intensity aerobic) exercising has the same positive effects on your cognition (i.e. working memory) as coffee. [3] Furthermore, the study also suggests that 20 minutes of exercising can reduce the symptoms of coffee withdrawal. In other words, exercising can help you to overcome your coffee addiction which is one of our modern addictions (see guest blog “Are you an addict?”).

Other positive effects of exercising: [4]

Improves cognitive functions (e.g. working memory, cognitive flexibility)
Reduces stress
Improves sleep
Lowers blood pressure
You feel and look better and fitter
Boosts self esteem
Can beat mild forms of depression and anxiety

How can you incorporate 20 minutes of moderate intensity aerobic exercising each day?

Walking (maybe get off a train station earlier and walk to work; walking the dog)
Cycling or Rollerblading (to work)
Swimming
Dancing (when making breakfast and getting ready for work, why not turning on your favourite tunes and move)
Workout (a short 20 min)
Housework
Gardening

Exercising feels good and energizes you. When you move or exercise all sorts of happy hormones get released – including endorphins (similar to morphine).

Conclusion

If you consider giving up coffee or reducing your daily intake. There is a healthy alternative which is also (mostly) free. All you need is 20 minutes of (moderate intensity) exercising. Set your alarm and replace your morning coffee with your running shoes or any other movement to get your happy-hormones hit and to kick start your day.

Download your free copy of the infographic below.