Do you have a hard time getting out of bed in the morning? How many times do you hit the snooze button before you actually get up?
Not everyone is a morning person. There are many who would very much love to sleep in if not for work, school, and other responsibilities. Is there anything you can do to make getting started in the morning easier? How can you wake your body and mind up and prepare them for the challenges of the day ahead?
A good morning exercise routine can do wonders for your day. Even if you only do it for 5 to 10 minutes, it can boost your energy levels and enhance your metabolism. It can help you burn more calories, maintain a healthy weight, lower high blood pressure and cholesterol levels, reduce stress levels, improve mood and mental health, promote better sleep, and build your stamina, endurance, and strength too. Moreover, it can lower your risk of many kinds of diseases, such as heart disease, diabetes, obesity, and nerve dysfunction, and enhance your sexual and reproductive functions.
Below are some simple exercises you can do at home in the morning, before heading out:
Jumping jacks are a favorite exercise of many health and fitness buffs because they can positively impact your heart and cardiovascular health, and tone various muscle groups in your body, most particularly your deltoids and your calves.
To do a jumping jack, stand straight with your feet together and your arms at your sides. Then, jump, as you spread your legs and raise your arms above your head. Jump as many times as you can, or keep jumping for about one minute. Take a quick break in between sets to catch your breath. Over time, gradually increase the number or the speed of your jumps to see more improvements.
Leg squats are an excellent exercise regimen that does not require any gym equipment. They make good use of your body weight to strengthen many of your important muscle groups, working your lower back, thighs, and legs.
To do a leg squat, start in a standing position with your feet about shoulder-width apart. Extend your arms out in front of you, and then slowly lower yourself into a squat, until your thighs and legs form a 90-degree angle. If you can, lower yourself even further. Remain in that position for about 10 seconds or as long as you can, and go back to starting position. Repeat.
Lunges are a highly recommended exercise for your back and legs. They can tone the muscles in your lower body, and help improve your posture too.
To do a lunge, stand straight with your feet about shoulder-width apart and your hands on your hips. Using your right leg, take a large step forward. Then, lower your body by bending your left knee and having it almost touch the floor. Repeat the steps, alternating between your right and left legs.
Pushups are a great strength-building and muscle-toning workout for the arms, shoulders, back, abdomen, and upper body. They do not require any kind of exercise equipment and can be done anytime, anywhere.
To do a pushup, start by lying face down on the floor. Then, push your body up by fully extending your arms. Check that your hands are in line with your shoulders and your back is straight the entire time. Also, make sure that you breathe in while you lower your body, and exhale while you push it up. Repeat.
Jogging in place
Jogging is good for the heart and lungs. It works several different muscle groups, including the legs, thighs, abdomen, and back. If your neighborhood does not have a park or you just do not like exercising outdoors, you can do the next best thing and jog in place, inside your home.
To jog in place, start by standing straight with your feet together and your arms at your sides. Then, begin jogging at a slow pace to warm up. Gradually increase the speed of your jog and hike up your knees higher. Remember to pump your arms to raise the intensity. Keep jogging for one minute straight, and then take a quick 30-second break to catch your breath. Over time, you should be able to jog longer and with fewer breaks.
Air jump rope
Jump rope is a high-intensity exercise that really gets your heart pumping. However, if you do not have a jump rope, you can do air jump rope instead and avail of similar health benefits.
To do an air jump rope, stand straight with your feet together and your hands out like you had an actual jump rope. Jump up and down, side to side. Make sure to give yourself time to rest in between periods to catch your breath.
Hollow body hold
Hollow body hold is a simple exercise that you can do in bed, while lying down, without even getting up. It can help improve your strength and tone your back, abdomen, arms, and legs.
To do a hollow body hold, lie face up in bed with your legs stretched out straight and your arms at your sides. Slowly lift your shoulder blades and your legs off the bed, making sure that your back remains pressed on the bed. Hold that position for as long as you can, and then repeat.
Double leg lift
Double leg lift is another easy morning exercise that you can do in bed. It focuses on your lower back, thighs, legs, and calves, and can get your heart rate up.
To do a double leg lift, lie face up in bed with your legs raised toward the ceiling. Make sure to keep your legs straight to form a 90-degree angle with your upper body and the bed. Get your core strength engaged. Hold that position for as long as you can. Once your legs feel tired, slowly lower them to the bed for a quick break. Repeat.