If you want to live a healthier, fitter, and happy life, you need to exercise regularly. No amount of exercise is too much as these activities help you feel good. Interestingly, you can engage in exercises at any time of the day. However, if you can, the best time to do exercises is in the morning. According to experts, morning exercises have a more positive and lasting effect. So, in this article, you will learn 5 exercises to do in the morning if you feel fired.
Regular exercise plays an important role in your body. It helps you to release your body tension, build your endurance and your ability to handle stress. And you tend to be more energetic when you have less stress.
According to Magdalena Cadet, a board-certified rheumatologist at NUY Langone, “exercising helps to boost and enhance your mental clarity and judgment.
When you exercise regularly, your body can easily produce endorphins (feel-good chemicals). These chemicals help some parts of your brain, build your self-confidence, and make you less prone to anxiety.
Surprisingly, morning exercise also helps improve the internal and external functioning of your body. It boosts your metabolism and enhances your sleeping habits.
You see, exercising yourself goes beyond keeping fit and building a good shape. Some studies suggested that early morning exercise could shift your body clock and make you more alert in the early hours. And this may lead to an improved sleeping conditions.
Read Also: How to Become a Morning Person
So, here are the top 5 exercises to do in the morning if you feel tired;
#1. Full Body Warm-Up
A full-body warm-up is one of the exercises to do in the morning if you feel tired. Before you engage in any major workout, do some simple movements to keep your body active.
Exercises like stretching your quads, hamstrings, hips, shoulders, and triceps can help to warm your body up ahead of major workouts.
You can also make a few cardio moves like jumping jacks, high knee runs, squat jumps, dancing, jogging in a place, kickboxing, etc. The essence of these exercises is to warm up your body.
#2. A Tree Pose Exercise to Activate Your legs and Core
Tree pose is a standing Yoga Posture that’s popularly known as Vrikshasana. If you enjoy morning exercise a lot, you should start with a tree pose. It promotes balance and stability in your legs and Core.
The beauty of starting your day with a tree pose exercise is that it helps focus your mind. And this is important to help you prepare for a successful day at work.
To most people, the tree pose exercise is tricky. Well, in my opinion, it’s a bit easy. All you have to do is start by standing tall with your back straight, relax your shoulders, and bring both feet together.
Once you firmly plant your feet, shift your body weight to the right foot and lift your left foot from the ground. After which, you bend your left knee and position your left foot inside your right thigh.
Once you can secure a stable position, put your arms in a prayer position in front of your heart or above your head.
However, if you think you can’t remain in this position on your own, you can place your hand on the wall or table for support.
Once you secure a balance position for your tree pose, hold on for about 5 to 10 breaths depending on your endurance.
#3. A Downward-Facing Dog to Wake Up Your Body and Brain
The downward-facing dog is one of the best exercises to do in the morning if you feel tired. It helps to keep your body and brain alert.
You would particularly enjoy this exercise because it stretches and strengthens your body. It also gets the blood flowing into your brain, which helps to keep you alert.
When doing a downward-facing dog exercise, push your hips up and straighten your legs on an exhale. Continue to push forward gently; try to engage your arms while moving your shoulders away from your ears.
Don’t rush it, do it gently and after a few rounds, you will feel more energetic.
#4. Dead Bug
The dead bug exercise is another good workout activity you can do in the morning. It helps to strengthen core muscles and prevent back injury.
You can better do a dead bug exercise on a padded mat. To do this exercise, you will lay on your back, bring your arms straight above your head, perpendicular to the ground, along with your knees and hips, both at 90-degree angles.
Start the activity by lowering your left arm and extending the right leg, ensure that they both stop just before touching the ground. Once you finish these steps, return to your starting position.
Try to maintain the position of your opposite arms and leg throughout the movement. Try to keep your core tight throughout the motion, and you can relax a bit when you return to the starting position.
Squats is one of the exercises to do in the morning if you feel tired. It helps to improve your overall mobility, work on your ligaments and connective tissue.
Squatting is also effective for joint support. However, squats may not be a perfect exercise for you if you have any injury or condition like knee, back or hip issues etc.
If you still insist on doing squats while having these conditions, try and discuss with a licensed professional for advice.
The squat exercise is quite easy to perform. Start with knees bent and feet flat on the floor. Ensure that your hips and ankles are facing outward. And try not to extend your knees beyond your toes.
If you are trying this exercise for the first time, you can hold the position for about 5 seconds and gradually increase it.
These are the top 5 exercises to do in the morning if you feel tired. Do you know other effective exercises to keep you active in the morning? Let me know in the comment below.