There are lots of studies that show if you do some exercise in the morning, you will be in a better mood all day long. You will have more energy and you will certainly be a better colleague, friend or partner.
Here are 10 simple morning exercises that will help you feel great the whole day long. You can include some of them in your morning exercise routine or do them all at home without having to enroll in a gym.
Cat Camel Stretch:
Stretching exercises are useful for muscle toning and also preventing arthritis. They can either be dynamic or static.
Dynamic ones such as the cat camel stretch, are particularly useful for doing other exercises in the morning. They are also beneficial at other times of the day, especially after long periods of sedentary work. This one is great for spinal flexibility and is a good warm up exercise.
Kneel down on all fours. Start by rounding your back just like a camel so that your head will try to meet your pelvis. This is the camel position. Then lower and lift your head so that your lower back is arched. This is the cat position. Do these movements slowly and smoothly. About 4 or 5 times.
Go for a Walk or a Run:
This is better done outside so that you can connect with nature but running inside on a treadmill is almost as good. You can time yourself and increase length and time according to your fitness program.
The health benefits are considerable. You can build stronger bones and you can help to maintain your weight.
Also, you are helping your heart to stay healthy and keeping your blood pressure low.
Jumping Jacks:
They are great for cardiovascular health and also for toning muscles especially the calves and the deltoids.
Stand with feet together. Jump while spreading your arms and legs. Return to first position and keep going! You can start with doing these for 1 minute and then gradually build up to the number you are comfortable with.
Leg Squats:
Not just legs are involved but also hips and knees.
Stand with your feet a bit further out from your hips. Arms are out in front of you. Then lower yourself as if you wanted to sit down until you reach a 90 degree angle. You can go down further if you want to. Then return to the starting position. Repeat 15 times for 2 sets for beginners.
Push Ups:
You start lying down (face down) but with your body held up at arm’s length. Your hands should be in line with your shoulders. Breathe in as you lower your body. That is fairly easy. Now, as you exhale, you have to get back up to the starting position.
An easier version to start with is to bend your legs at the knees so you do not have to lift your whole body.
Lunges:
Stand with feet shoulder width apart. Place your hand on your hips. Take one giant step forward with the right leg. Make sure the knee does not go too far forward, that is, past your toes. The left knee will go down to almost floor level. Alternate the legs as you go on.
Try to do a set of between 8 and 12 reps for each leg. It is important to allow for a day of rest, so this exercise should be done on alternate days, especially if you are using weights.
This exercise is great for strengthening and toning the quadriceps, glutes and hamstrings.
Courtesy: Lifehack
