Start Your Day Right: a Morning Exercise Guide
Posted on June 10, 2017 | Author and Reviewed by: Mark Anthony M. Casilla RPH, MS pharm (cand)
Having a great start to your day gives you both the energy and motivation to face the rest of your day. Some days it comes naturally, but it’s always good to proactively do things to start a day right. Things like eating a healthy breakfast and taking the right supplements are very helpful. Refer to this list of drugstores in the Philippines to find the store nearest to you for supplements, while you can look into your nearby grocery to get the ingredients for homemade food.
Taking a few minutes to do a bit of exercise is also highly recommended. This wakes up all of your senses, stretches the muscles, and gives you an adrenaline boost. To give you an idea on how to have an effective morning exercise routine, here is a quick guide to help you.
While exercise is good for the body, it’s not a good idea to jump right off the bed and start doing jumping jacks. The first thing to do once you’re up is to literally get up from the bed and do some light activity such as fixing the bed. You can also do a couple of stretching to wake up your limbs. More importantly, drink a glass of water to wake up the organs.
Once you’re ready, you can now start your morning exercise routine! When you’re just starting out, it is recommended that you begin with light core and limb exercises, and then eventually move on more intense routines. A good healthy exercise routine would take you up to around 30 – 45 minutes, but if you’re really pressed for time you can go for quick 10 – 20 minute exercises.
Choosing the right type of exercise for you is essential as well. It should be something you enjoy so you look forward to it everyday. Popular choices include jogging and yoga. Others do pilates or follow simple dance tutorials. For beginners, here are some sample exercises you can start off with:
Double Leg Lift
Lie face-up on a mat, keep your legs together and extend them up to the ceiling. The back must be kept flat on the ground as you lower the legs as close as you can to the ground without touching it and lifting it back up to 90 degrees. Do this for 1 minute.
One of the most common core routines, squats primarily target your glutes. To do squats, stand with your legs a little over shoulder-width apart, keep the back straight, and bend your knees. Keep your chest up and booty out, and lower your body at around 90 degrees. Your knees shouldn’t go past your toes when you’re in a squat.
Hollow Body Hold
Lie face-up with arms over your head and legs extended. Contract the core (the abs) then slowly lift the arms, shoulders, and legs up, keeping them straight. Stay in the position for as long as you can.
Don’t forget, there are also smartphone apps that can guide you through exercises and even help keep track of your progress!
Benefits of a morning exercise routine
Heightened mental activity and awareness
Getting exercise in the morning gives your body a dose of energy, and gets the blood pumping to your brain. This encourages the brain to be more awake and active, shaking the drowsiness and cloud-mindedness away. It’s also a great way to destress!
Prevention of injury
Exercise routines get your limbs and muscles moving, loosening them up and strengthening the bones. This greatly decreases the chances of injury if, say, you suddenly have to make a run somewhere. Ironic as it seems, it also prevents physical fatigue as it improves your strength and endurance.
Boosts immune system
Exposure to pollution and various germs while on commute puts you at risk of getting all sorts of sickness. Exercise helps flush out bacteria from your lungs and airways.
Keeping up with the demands of our daily responsibilities is challenging enough as it is. While exercise might seem counterproductive as it may tire you out the first few times, you’ll find that you’ll quickly start reaping the benefits. A morning exercise routine is one of the best ways to give your body that surge of energy you need in the morning.