Not everyone can say that they are a morning person. As a matter of fact, many believe that the manner in which they wake up affects their mood throughout the day. If you want to lessen the number of bad days that you are having, adding an exercise routine in the morning may just be the thing that you need.
Morning exercises are great because they help your body to get warmed up and ready for the day. Research also showed that doing exercises in the morning can help reduce your blood pressure thus minimizing your risk of heart attack or any other cardiovascular issues.
What kinds of exercise should you do in the morning? Here are 10 examples of morning exercises that are worth doing.
1. Go for walks or runs. Nothing beats having to walk or run outdoors early in the morning. Not only does this gets your blood pumping but you can also use this time to reconnect with Mother Nature. Running or walking has other benefits too such as strengthen bones, reduce blood pressure, and even strengthen your immune system.
2. Abductor side lifts. Your abductor muscles are often used when getting on or off your bike, out the car, and even when you run. What better way to keep them in tip top shape than doing side lifts every morning? What you need to do is to lie on your left side with your legs straight. Place your right hand on your hip then slowly raise your right leg. Do 15 leg raises then switch sides.
3. Leg squats. Another morning exercise that is worth doing is the leg squats. Aside from your legs, your knees and hips will also be engaged in this workout. Start by standing straight with your feet a bit wider than your hips. Raise your arms in front of you. Lower yourself down until you hit a 90 degree angle. If you want, you can go lower then go back to your starting position. Repeat 12 to 15 times. Leg squats help improve the stability of your knees as well as work out various muscles such as hamstrings, quadriceps, and calves.
4. Lunges. Stand up with your feet shoulder width apart. Place your hands on your hips then take a big step using your right foot. See to it that your knee doesn’t go beyond your toes as you bend. When you lunge forward with your right foot, the left leg will automatically lower itself on the floor. Switch legs as you go on. Do 8 to 12 reps for this exercise.
5. Cat camel stretch. This exercise is perfect as a warm up or if you’ve been sitting too long. First you need to go down on all fours. Round your back with your head trying to reach your pelvis then lower your back while lifting your head up. Do this 4 to 5 times slowly. With this exercise, you are helping tone your muscles as well as stop arthritis in its tracks.
6. Jumping jacks. Jumping jacks are great for toning muscles in your calves as well as deltoids. It also aids in cardiovascular health. It’s really simple to do this exercise. Start by standing up straight then jump as high as you can with your arms and legs spread out as you jump. Land on your feet then repeat as many as needed.
7. Balancing table pose. Yoga followers will be familiar with this pose. Start on your hands and knees. Breathe in before you start moving then on your exhale raise your right arm until parallel to the floor while at the same time, raise your left leg. Breathe in as you go back to your first position. Repeat the same step with left arm and right leg. Do 10 reps for each side.
8. Pushups. No exercise routine will be complete without pushups. Start by lying face down on the floor but with arms extended. Upon your inhale, slowly lower yourself down while keeping your back straight. You should raise yourself up as you exhale.
9. Bicep curls. This workout can be done even when you’re sitting down while watching TV. Use a dumbbell or any other household item that weighs a bit heavy. Sit forward so that your triceps can use your thigh for support. Slowly raise your weighted arm up to your shoulders then back down again. Make sure that you exhale as you raise your arm then inhale as you lower.
10. Meditate. Not all exercises require you to move physically. Sometimes, exercising your mental faculties can be considered as a workout too. Meditation is a great way to end your morning exercise routine. Practicing meditation not only enhances your mind but also make you more alert and aware of your actions as well as surroundings.