Caroline Ghosn believes that your morning sets up the success of your days. And the best approach is to begin your day with a healthy morning regime. In one word, exercise!
If you’ve never been a morning exercise person, you might want to give it a try. Not only is it healthy for the body, but it also activates your mind to take on the challenges of the day, kicking your energy levels to the max to help you stay on the go all through the day.
There are endless benefits of early morning exercise, among which helping you enhance your creative thinking, focus, and memory are just a few. Not just that, it will also help you get better sleep at night.
People often work out after work. But, there are times when other commitments take priority or you might not be feeling up for it. Being already exhausted after a full day’s routine, till then you have drained your entire energy level, making you not feel the best about thinking of hitting the gym. That’s why morning time is best because you can dedicate some time for your own self, which otherwise throughout the day seem near to impossible.
So, let’s all try to begin the day with exercise for a positive spillover to every aspect of your daily life. Here are 5 exercises that you can begin your day with:
A very basic form of exercise, but has infinite benefits. The ideal price point is that it’s absolutely cost-free and you can do it anywhere. You don’t need to pay for gym membership monthly or invest of any special gears All you need is a good pair of comfortable walking shoes and begin treading. Walking has always been thought among the most underrated forms of exercise, but more people need to incorporate it into their lives.
If your job requires you to sit and work all day – a totally dull and tedious one if I may put it – walking will spike your energy levels to the next level. Not just that, you won’t put on weight, look and feel healthy, and want to feel like taking care of yourself after seeing the positive results it brings.
Being a low impact exercise, walking is excellent particularly for those who often complain of having knee or joint pains. You can do it anywhere and it’s free, which is my ideal price point.
Depending on the time you have in the morning, you can dedicate approximately 15-30 minutes of brisk-paced walk or at a pace that you feel comfortable with. And I forgot to mention that early morning breeze is so refreshing and feels so clean.
Swimming is an outstanding full-body workout that strengthens your cardiovascular as well as your muscular endurance system. It pretty much uses every muscle of your body, especially the core muscles. For inspiration, you can look around for great swimmers around you. Maybe even get a few tips if you feel like.
It is again a low resistance exercise and is great for those who have any form of injuries, particularly if you have knee pains, ankle or joint issues or suffer from a back problem.
Nearly all pools have qualified swimming instructors who can guide you even if you’re a newbie. If you want to start up your fitness game, swimming is very effective for you.
3. High-Intensity Interval Training (HIIT)
If you’re a dynamic person who likes a bit of hardcore active exercises, you’d love High-intensity interval training (HIIT). A rather more intense form of workout exercises but will give your heart the pump it needs to get you going!
High-intensity interval training or HIIT involves a set of various exercises with only 30 seconds break in the middle of each exercise.
There are a number of ways to do it. Let’s take a stationary bike as an example. Start with a 5-10 minutes warm-up session to get the heart rate up and blood flow gushing to the muscles. Next, increase the intensity up by increasing the resistance on the bike and peddle fast for 30-45 seconds before lowering the resistance again to peddle at a slower pace of 1 minute. It completely depends on how much time your body can endure. However, you should consult your doctor before indulging in this extreme form of workout.
If you have previously been involved with a more intense style of training such as CrossFit, HIIT will serve as a great addition to your morning exercise repertoire.
There are other forms of HIIT training such as exercising on a rowing machine, elliptical machine, or even dance!
4. Circuit Training
Circuit training is one of my favorites! It works on some of the same principles that are involved in high-intensity interval training. Circuit training also engages the entire body with an intense period of workout with a short duration of the recovery phase.
Circuits are great because of the variety of different exercises. You can do it either at home or at the gym, and again, don’t require investing in any special equipment or machines. An exercise mat and comfortable shoes would do!
For a beginner, start with 3-4 bodyweight exercises and repeat them in a sequence with 30 seconds break before changing the exercise. You can repeat it in 3 or 4 sets.
Some bodyweight exercises that create a great circuit include:
• Mountain climbers
• Side Skaters
• Bodyweight squats
• Jump squats or sumo squats
• Leg Lifts
Choose any 3 or 4 of these and incorporate them into your circuit training. Put on some fast-tracked workout music or songs for additional motivation.
5. Low-Intensity Interval Training
Have you ever heard of this form of training before? It’s the opposite of HIIT training, but also a very effective one and is best if done outdoors. Low-intensity interval training has the same concept as High-intensity interval training alternative but the exercise combination involves low resistance exercises. It is also based on intervals but with a walking/jogging combination.
It begins with walking at your normal pace for 3-5 minutes, followed by jogging or brisk-walk for 90 seconds before going back to a normal pace again for 3-5 minutes. This is repeated for 30 minutes followed with stretching to wrap it up.
Low-intensity interval training can greatly improve your fitness and help you lose weight at the same time. You’ll witness it yourself that your body will start showing up results that will make you happily want to continue this healthy regime.
This low-intensity interval training is also good for those interested in a slower pace of activity or for older people.
Once you start your day with a healthy morning routine, you’ll begin to enjoy the outcomes it will bring throughout the day, helping you become more productive and responsive.
Make it a part of your daily routine and you’ll be thankful you did this favor to yourself.