GET UP AND MAKE YOURSELF SWEAT!
Can't stop hitting the snooze button? Do you have a mental "Nooooooo!" when the alarm goes off? Did you hand it in late?
When we're under a lot of tension, it's manageable to ignore our health and enjoyment. Putting off your morning workout routine is not an option. Exercise first thing in the morning to get your blood pumping and create a positive, healthy tone for the day. A simple morning exercise can give you the same jolt of energy as your daily coffee in a fraction of the time. This particular "me time" has been shown to boost mood, which in turn benefits weight maintenance and improved sleep.
Early morning workouts not only help you solve problems more effectively but also makes you more confident and emotionally secure.
Getting in My Morning Exercise
In total, there are eight different routines. Some of the exercises may need to be modified for seniors with lower levels of endurance, such as replacing jumping jacks with brisk walking or marching.
These early morning exercises for students and morning exercises at home revolve around some deep breathing exercises and trunk twists in bed to get warmed up. Take a few deep breaths and try to fill your lungs. Repeat with a gentle exhalation. Bend your hips and left leg to the right while tilting your upper body back towards the left to do a trunk twist. The muscles in your midsection should sense a nice stretch. Do the same thing on the reverse. If you eat a large breakfast, you should wait at least two hours before working out, but a simple snack like bread and juice is fine.
Please consult your doctor before beginning the morning exercise routine if you have a medical issue.
1. Jumping Jacks (for Warm-up and Cardio)
Spot your hands at your flanks and be placed with your feet together.
Jump with your arms and legs stretched wide.
Do it for one minute at a leisurely pace to warm up, then gradually increase speed to raise your heart rate.
Rather than accomplishing jumping jacks, walk or march in a spot for one minute.
2. Pectoral Stretch (to Improve Posture)
Raise both hands in the air, as though in a gesture of submission, then sit up straight in a chair. Then, draw your arms back as far as you can and sense the stretch in your chest as you accomplish so.
Hold each position for 20 seconds and do two sets.
3. Quadricep Stretch (for Flexibility)
Cling to a fixed object, as a solid chair.
Hold up one leg while you balance on the other. A little pulling sensation in the front of your thigh should be felt. See if you can reach your buttocks with your heel.
Hold each leg stretch for 20 seconds, twice.
4. Hamstring Stretch (for Flexibility)
Retaining a straight back, lean forward from the hips while raising one leg. The back of your leg should feel like it's being stretched out somewhat.
Hold each leg stretch for 20 seconds, twice.
5. Wall Squats (to Develop Gluteal and Thigh Muscles)
Put your feet out in front of you and lean against the wall so that your shoulders are contacting it.
As you go down the wall, your thighs should become parallel to the ground.
When lowering yourself, keep your back against the wall and your knees from going over your toes.
Put yourself back in the initial setting.
Get in three sets of ten.
Do the first two steps only if you're a senior citizen.
6. Calf Raises (for Strengthening Calf Muscles)
To start, grab the back of a strong chair or something else immotile. Maintain your knees straight and your heels off the floor as you stand with your feet pointing out forward.
Do it again with your heels down.
Three sets of 10 should be the starting point for building up to 15 reps.
7. Shoulder Retracting (for Strengthening Shoulder Blade Muscles)
Keep your arms pressed towards your body and your shoulder blades pulled in. Then intense your musculature.
Make sure to complete two sets of 20 reps of this morning exercise.
8. Front Planks (to Build Core Strength)
Using your toes and elbows, come up off the mat while lying flat on your stomach. Attempt to stand as upright as you can.
After 20 seconds, release and come back to the starting position.
Do it from once to three times.
9. Glute Bridges
Bend your knees and lie on your back. Make sure you have sufficient support by utilising a yoga mat. Don't pass over your arms over your chest, and don't raise them over shoulder level.
Trigger your abs and glutes, plant your feet firmly on the floor, and raise your hips. Place your shoulders over your knees and your hips up so that your body shapes a straight line.
Hold this pose for a moment of reflection.
Return to the bottom and begin again.
10. Plank Hip Dips
Get down on your forearms to form a plank. Keep your feet hip-width apart and your body in a straight line with your elbows tilted and under your shoulders.
To perform this workout, you should immerse your core and slowly bend your right hip to the right until it is almost touching the bottom.
Come back to standing and bend your left hip to the left, bringing it towards the bottom, but without touching it.
Keep switching sides and working your abs the whole time.
Pros of Waking Up Early to Work Out
Maintaining a healthy fitness level encourages additional movement. An early morning exercise at home, however, is associated with boosted activity levels throughout the remainder of the day.
You can reap the vitamin D benefits of outdoor activity in as little as 10 or 15 minutes. Focus, alertness, and concentration are all boosted by exercise, no matter the time of day.