Morning exercise gives you more vigor, concentration, and positivity to face the day. Additionally, you’re more likely to eat well and stay active throughout the day after a morning workout.
Considering that you will spend the better part of your day sitting in the office, it’s advisable to get your blood circulating when you wake up. You don’t have to go all out the moment you jump out of bed. Start with light exercises as your body warms up and gets the blood circulating.
Morning exercises that make you feel better include; yoga, plank, jump rope, and alternate leg lunges. These exercises can boost your energy and keep you active throughout the day. They also lower blood pressure and boost metabolism.
The following are 8 exercises that can help you kick-start your day. Roll out of bed and get to work.
If you’ve ever participated in yoga, you know how satisfying this move is. This motion is a terrific method to wake up your spine in the morning, so it’s ready for the activities you’ll do throughout the day.
How you do it; Begin on your hands and knees, placing your hands below your shoulders and your knees below your hips. As you inhale, drive your hips and shoulder blades back into the “cow” stance. Lifting your chin and chest, look ahead. Exhale, drawing your belly button to your spine and angling your back upwards like a cat. Perform 10 repetitions.
- Single Leg Glute Bridge
Sitting at a desk all day at work weakens your glutes and can cause lower back issues. Engaging these muscles every morning will help prevent common maladies like low back discomfort, hamstring strains, and poor posture. It can also help loosen up hip flexors that become tight from sitting all day.
How you do it; Lean forward while kneeling, then lift the hips off the yoga mat by extending the right leg and pressing the left heel. Lower yourself gradually, then repeat for a minute. Do the same with the left leg.
A plank is an all-body exercise. All your core muscles, which are essential for better posture, will be engaged if you correctly maintain this position. Your spine and hips will then experience less stress throughout the day as a result.
How you do it; Begin on your knees and hands. Step back with your feet while directly placing your hands beneath your shoulders. Keep your body straight from your heels to the top of your head while gazing down at the ground and slightly in front of your face. Squeeze your glutes, quadriceps, and abs. Hold for a minimum of one minute.
- Jump Rope
It is a sort of cardio-respiratory workout that is incredibly effective. It improves the suppleness of tendons and tissues while strengthening your calf muscles if done frequently. As a result, there is a lesser chance of lower leg injury. It’s also among the best morning exercises for energy.
How you do it; Your feet should be shoulder width apart as you stand upright. With both hands on the sides of the jumping rope, hold it. Swing the jump rope overhead and back to the starting position to begin the jump. Repeat the sequence for a minute. As you become more comfortable, gradually lengthen the repetitions.
- Dead Bug
Your core holds you upright throughout the day. Therefore, exercising your core when you wake up can decrease pain and injury from daily activities, just like moving your spine prepares your body for movement.
How you do it; Begin by lying on your back with your knees and hips bent to a 90-degree angle. Raise your arms toward the sky. Flatten your lower back to the floor while tightening your abdomen. While raising the opposite leg and letting it hang slightly over the floor, reach one hand behind your head. Repeat the action on the other side in reverse. Do 10 repetitions on each side.
- Alternate Leg Lunges
The finest morning cardiovascular and lower body exercises are these lunges. It makes nearly all your leg muscles active and sets your body on fire.
How you do it; Stand erect with your feet hip-width apart. Step forward while bending your knees and bringing your body closer to the ground. You should bend one knee 90 degrees forward and the other 90 degrees back. Step back from the leading leg with a push or a jump, then switch sides. On each side, repeat 10 times.
- Reverse Lunge Torso Twist
This particular lunge variation stimulates the body’s rotating movement pattern while aiding in mobilization. The main goal of this exercise is to activate and set up your body for improved movement throughout the day.
How you do it; Stand in reverse lunge position until your knee comes close to the floor. Reach your arms up and turn the torso toward your front leg. Go back to the center and repeat on the other side. Do 5 repetitions on each side.
This fun and simple morning exercise can strengthen your abdominal muscles. It’s among the best morning exercises for weight loss because it works your abs and burns calories.
How you do it; Lay down on your back on a mat. Keep your feet firm on the ground, hip-width apart, and knees bent. Lift your shoulder blades softly off the mat with your arms behind your head. Slowly and steadily recline and repeat the process. 4 sets of 10 to 15 reps will do the magic.
Benefits of Morning Exercises
The following are some benefits you can derive from morning exercises.
Activated Brain and Body
Getting a decent workout first thing in the morning keeps you active all day. Your body and mind will be constantly active as you move around. You can leave behind your lethargic home life with an early workout.
Sleep and exercise go hand in hand. Increasing your metabolic rate with some morning exercises balances your hormones and prepares you for a restful night’s sleep.
Lowers Blood Pressure
Exercising is one of the most effective ways of naturally lowering blood pressure, especially in overweight women and older persons.
Faster Muscle Growth for Men
Your body needs more testosterone to build and add muscle. Testosterone levels are at their maximum when you first wake up. As a result, since your body is at its peak muscle-building stage in the morning, exercising and training can help you build muscles more effectively and efficiently.
Metabolism is the process in which your body converts food to energy. If you work out in the morning, your metabolism will increase and burn more calories. However, this depends on the intensity of your workouts.
Tips to Maximize Your Workouts
Eating something before commencing exercise is advisable to get the required energy. The following tips will help you get the most out of your workouts.
- Have some light breakfast or sip on something like an energy drink if you intend to work out within 60 minutes after breakfast. For optimum energy, concentrate on carbohydrates. Top breakfast choices include low-fat milk, juice, yogurt, and fruits.
- Watch your portion size before exercising, as overeating might leave you with a lethargic feeling. On the other hand, eating insufficient portions will not provide the required energy for exercising.
All the above exercises contribute to the overall well-being of your body. Your energy, focus, and optimism will increase throughout the day if you work out in the morning. Additionally, if you exercise in the morning, you’re more likely to eat healthily and maintain an active routine all day. So, what are you waiting for? Jump out of bed and work out.
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