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.
One psychologist at Duke University has researched the effects of exercise on depressed patients and he has come to the conclusion that exercise has a definite role in treating this condition and has an important role in preventing people from relapsing.[1] According to the New York Times, scientists have now established that exercise also boosts your brain power.[2]
In addition, there are studies from the Appalachian State University which show that blood pressure can be reduced by doing regular morning exercise.[3]
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 enrol in a gym. Consult your doctor before starting any form of exercise routine if you are new to this.
1. 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.
Always have new goals to reach. Start with brisk walking and work up to running. At my age, I am still walking!
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.
2. Bicep Curls
You can do this sitting down so if you spend a lot of time on the phone, this is a great exercise to do.
Choose suitable dumbbells or another household object that you can easily hold. Sit down with the dumbbell in your hand. You need to sit forward a bit so that your triceps can lean on your thigh to give you support.
Then bring the weighted arm up to shoulder length and then down again. Exhale as you lift the weight and inhale as you lower it.
3. 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.
4. Tricep dips
“Again, the back of the arm is a place where women carry weight genetically, and that may be the last place that some women lose weight, so watch calorie intake and get more cardio,” says Marriott.
To do: You needn’t use a dip machine or weights but instead, use your own body weight. Sitting at the edge of a chair, place your hands over the edge of the seat, keeping knuckles pointing forward. With legs out in front bent at a 90-degree position and feet pointing ahead, shoulders are down and elbows are close to your side, slowly bend elbows into 90-degree angle, lowering your butt towards the floor. Pause and return to sitting, keeping pressure on the heel of your hands. Try two sets of 10 or until triceps fatigue.
And remember: Before starting any exercise routine, check with your doctor.
5. Split Squat
How to do it: Stand facing away from bench (or a chair) with one leg resting on it, laces down. Squat down with your standing leg until the knee of your trailing leg almost touches the floor. Push up through your front foot to return to the start position.
Reps: 12 (each leg) Sets: 3 Rest: 60secs
Alex says: "Use a platform such a chair, bed, sofa or a stool, but make sure it is secure and safe."
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