What exercises to do after waking up in the morning will keep our body healthy?

Exercising in the morning brings about several positive changes in the body, which are very beneficial for your health, such as: increased energy, healthy metabolism, reduced risk of heart disease and diabetes, improved attention and mental health, improved sleep quality, etc.

• Neck stretches: Gently tilt your head forward, backward, and side to side to relieve tension.
• Shoulder rolls: Roll your shoulders forward and backward to loosen them up.
• Cat-cow stretches: On hands and knees, alternate arching your back (cat) and dipping it down (cow) to improve spine mobility.
• Standing or seated hamstring stretch: Reach for your toes to stretch the back of your legs.
• Quadriceps stretch: Standing, pull one foot up toward your buttocks to stretch the front of your legs.

2. Bodyweight Strength Exercises (10-15 minutes)

• Push-ups (3 sets of 8-12 reps): Great for upper body strength, targeting the chest, shoulders, and arms.
• Squats (3 sets of 12-15 reps): Focuses on your legs and glutes, improving lower body strength.
• Lunges (3 sets of 10 reps per leg): Helps build leg strength and balance.
• Plank (hold for 30-60 seconds): Strengthens your core and helps improve posture.
• Glute bridges (3 sets of 12-15 reps): Great for strengthening the glutes and lower back.

3. Cardio/Movement (5-10 minutes)

• Jumping jacks or high knees: These get your heart rate up and can help with overall cardiovascular health.
• Jog in place or do a light stair climb: Get your blood circulating and build stamina for the day.

4. Breathing Exercises (3-5 minutes)

• Deep breathing or diaphragmatic breathing: Inhale deeply through your nose, letting your belly expand, then exhale slowly through your mouth. This can help reduce stress and boost oxygen levels in your body.
• Box breathing: Inhale for a count of 4, hold for 4, exhale for 4, and hold again for 4. This is great for calming your mind and energizing your body.

Why These Exercises?

• Stretching helps improve flexibility and prevents stiffness from overnight rest.
• Strength training with bodyweight exercises builds muscle tone and supports joint health.
• Cardio stimulates circulation and boosts metabolism, preparing you for the day ahead.
• Breathing exercises support relaxation and mental clarity.

You can mix and match these exercises depending on the time you have, and as you progress, you can increase the intensity or add more complex movements.

How does that sound for a morning routine?

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