There are lots of studies that show if you do some exercise in the morning, you will be in a better mood all day long. You will have more energy and you will certainly be a better colleague, friend or partner.
When it comes to exercising in the a.m., it’s way easier to be a wimp than a warrior—which is bad news, considering how an early sweat session may benefit your body, not to mention your to-do list.
It’s no wonder, really, since your body’s still going to be in snooze mode at that hour, particularly if it’s not acclimated to doing something right away.
Here are 10 simple morning exercises that will help you feel great the whole day long. You can do them all at home without having to enroll in the gym.
- Balancing Table Pose:This is a classic yoga pose. It benefits the spine, balance, memory and concentration. Start with the table pose (hands and knees). Breathe in before starting each movement. As you exhale, raise your left leg parallel to the floor as you raise the right arm, also parallel to the floor. Breathe in as you lower arm and leg. Repeat for the other side. 10 reps on each side is a good starting point.
- Abductor Side Lifts:The side muscles are important because you use them everyday to run, get into the car or onto and off a bicycle. They are very important also for your core stability and prevent the pelvis from tilting. Do about 10–15 raises for each side.
- Jumping Jacks:They are great for cardiovascular health and also for toning muscles especially the calves and the deltoids.Stand with feet together. Jump while spreading your arms and legs. Return to first position and keep going! You can start with doing these for 1 minute and then gradually build up to the number you are comfortable with.
- Go For a Walk or Run:
This is better done outside so that you can connect with nature, but running inside on a treadmill is almost as good. You can time yourself and increase length and time according to your fitness program. Always have new goals to reach. Start with brisk walking and work up to running.The health benefits are considerable. You can build stronger bones and you can help to maintain your weight. Also, you are helping your heart to stay healthy and keeping your blood pressure low.
- Cat Camel Stretch:Stretching exercises are useful for muscle toning and also preventing arthritis. They can either be dynamic or static. Dynamic ones, such as the cat camel stretch, are particularly useful for doing other exercises in the morning. They are also beneficial at other times of the day, especially after long periods of sedentary work. This one is great for spinal flexibility and is a good warm up exercise.Kneel down on all fours. Start by rounding your back just like a camel so that your head will try to meet your pelvis. This is the camel position. Then lower and lift your head so that your lower back is arched. This is the cat position. Do these movements slowly and smoothly. About 4 or 5 times.