No matter what time of day you choose to exercise, regular exercise will make you feel good, and there are a lot of reasons why. However, experts believe that if you have flexibility in your schedule, exercising early in the morning can have a positive and lasting impact on your entire day.
In addition to being a great way to release stress from your body, exercise can also help increase your stamina and ability to cope with stress. The less stressed you are, the more energy you have to use for your day.
Since feeling physically and mentally exhausted isn’t anyone’s top priority, it makes sense to take action sooner rather than later.
Being active can have a profound impact on mental health by improving and enhancing mental clarity and judgment. Exercise helps the body produce feel-good chemicals (endorphins) that stimulate parts of the brain, helping people distract from anxiety and build confidence.
In addition to boosting energy and reducing stress, morning exercise benefits many internal and external functions of the body, such as boosting metabolism. Consistent morning exercise can also improve your sleep habits.
Some studies have shown that early morning exercise may change a person’s biological clock and make people more alert in the morning, thus improving sleep quality. Research shows that 7 a.m. may be the best time to exercise.
Consistently exercising in the morning is an achievement in itself—and the best way to exercise is to do something you love. Fitness shouldn’t feel like a punishment, but a celebration of movement and something that makes you feel good. But if you want to maximize the benefits of your morning workout, there are some specific moves you can take. Experts recommend trying the following:
A full-body warmup
Before starting any morning exercise, or if you just want to get in some simple exercise, it’s recommended to do some quick full-body exercises.
Recommended stretches for your quads, hamstrings, glutes, shoulders, and triceps… as well as some cardio like jumping jacks or high-knee runs to get your heart rate up.
A Tree Pose to activate your legs and core
The standing yoga pose known as Vrikshasana (or tree pose) is the perfect starting point for your morning routine. This pose promotes balance and stability in the legs and core.
Yoga moves help focus your mind, which is an important factor in setting yourself up for a successful day.
To perform Tree Pose correctly, first stand up straight, with your back straight, shoulders relaxed, and feet together (ankles and inner feet touching at one point).
Once you feel your feet are firmly planted, shift your weight to your right foot, lift your left foot off the floor, bend your left knee, and place your left foot on your inner right thigh.
Once your legs are in a stable position, your arms can be held in a prayer position in front of your heart, or you can raise them above your head. However, anyone concerned about balance issues is advised to place their hands on a wall or table for support, or place their feet at the ankles. This position should be held for five to ten breaths and then repeated on the other side.
A Downward-Facing Dog to wake up your body and brain
Another great yoga move to do in the morning is Downward Dog. Because it stretches and strengthens the entire body. This movement also gets blood flowing to the brain, which is helpful for waking up.
As the name suggests, this movement is easily reminiscent of a dog waking up from a nap and stretching its entire body in a nice arch. Humans can begin to imitate this movement by getting down on all fours, keeping wrists in line with shoulders and toes tucked in.
On an exhale, lift your hips and straighten your legs. Continue to push up gently, touching your arms while moving your shoulders away from your ears.
Keeping your core, legs, and arms engaged and your kneecaps lifted, step your legs back and forth to release any tightness in your legs or lower back.
Dead Bug to fire up your core and prevent back pain
A move called the “dead bug” can help maintain core stability. Rely on this exercise to strengthen your core muscles and prevent lower back injuries.
This move is best performed on a mat, and correct form is crucial to success. To prepare for this move, lie on your back with your knees bent, feet flat on the floor, and arms straight across your torso. Remember, the main goal is to keep your lower back firmly pressed to the floor during the movement.
Once in the starting position, raise your hands with your elbows higher than your shoulders and fists facing each other. Exhale and raise your legs with your knees directly over your hips, then slowly lower your right arm and left leg until they are just above the floor. On an inhale, bring them back to the starting position and repeat the entire movement on the other side to complete one rep. Beginners should aim for two to three sets of five reps.
Squats to improve overall mobility
A single squat can benefit many functions of the body.
They help improve mobility while exercising ligaments and connective tissue. Squatting can also help with joint support.
However, be aware if you have any injuries or conditions that may prevent you from performing this exercise.
People with any type of knee, back, or hip problems should avoid squats entirely or discuss modifications with a licensed professional.
Proper form is the key to reaping the rewards from squats. Start by bending your knees and placing your feet flat on the floor. Hips and ankles should be facing outward, adding that your knees should not go farther than your toes and the distance between your legs should be no more than shoulder-width apart.
Visualizing your torso in a vertical line will correct your posture and make the movement more practical. Then, with your chest up and your thighs parallel to the floor, tighten your abs and push your hips back. Keep your core engaged while in position to help maintain stability.
Beginners should aim to hold the position for 5 seconds and aim for 10 to 15 repetitions. Extending your arms out in front of you, adding light weights, and sitting deeper in the pose will all facilitate the practice.