Why Early Workouts Can Boost Your Day
There are countless reasons to exercise regularly, regardless of when you choose to engage in it. Yet, if you have some freedom in your schedule, some experts suggest that working out early in the day can really set the tone for your entire day.
Celebrity fitness expert Ridge Davis points out that morning workouts are a fantastic way to release any tension your body has been holding. He notes that exercising not only builds endurance but enhances your ability to cope with stress. Less stress, he says, translates to more energy throughout the day.
Since feeling mentally and physically drained isn’t something anyone looks forward to, getting active in the morning can be a wise choice. In fact, board-certified rheumatologist Magdalena Cadet explains that physical activity greatly influences mental well-being, enhancing mental clarity and decision-making. Exercise prompts the body to release endorphins, which can alleviate anxiety and build confidence.
But it doesn’t stop there—morning exercise can also positively impact various internal and external bodily functions, including boosting metabolism. Moreover, consistent morning workouts are said to improve sleep quality. Cadet highlights studies suggesting that exercising early might adjust your body’s clock, making you more alert during the early hours and enhancing your sleep quality over time. Interestingly, research indicates that 7 a.m. might be the ideal time for this.
Committing to a morning exercise routine is an achievement in its own right. It’s best to choose activities you enjoy since fitness should feel more like a celebration than a chore. That said, certain exercises can maximize the benefits of morning fitness. Here are a few expert recommendations:
A Full-Body Warmup
Before diving into more vigorous movements, certified personal trainer Lisa Mateo advocates for some quick full-body exercises. She recommends stretching your quads, hamstrings, hips, shoulders, and triceps, paired with cardio moves like jumping jacks or high-knee runs to elevate your heart rate.
A Tree Pose to Activate Your Legs and Core
According to Kristin McGee, a Peloton instructor, the standing yoga posture known as Vrikshasana, or Tree Pose, is perfect for morning routines. It promotes balance and stability while also supporting mental focus, which is crucial for a successful day.
To perform Tree Pose, start by standing tall with a straight back, relaxed shoulders, and feet together. Once stable, shift your weight to one foot, lift the other off the ground, bending the knee and placing that foot on the opposite thigh. Your arms can either stay in a prayer position at your heart or extend overhead. If balance is an issue, you may use a wall or keep your foot lower for support. Hold the pose for about five to ten breaths before switching sides.
A Downward-Facing Dog to Wake Up Your Body and Brain
Another beneficial yoga move is Downward-Facing Dog. McGee appreciates this pose for its ability to stretch and strengthen the entire body while increasing blood flow to the brain—great for helping you wake up. This movement mimics how a dog stretches upon waking. Start on all fours, then push your hips up while straightening your legs, keeping your wrists aligned with your shoulders and your toes tucked.
As you exhale, push your hips upward, engaging your arms and drawing your shoulders away from your ears. Keep your core and legs engaged while extending your kneecaps, and feel free to gently pedal your legs to alleviate tension.
Dead Bug to Fire Up Your Core and Prevent Back Pain
Davis also enjoys incorporating the Dead Bug exercise into his morning routine to enhance core stability and prevent lower back injuries. This exercise requires careful attention to form for optimal results. Begin by lying on your back with bent knees and feet flat on the floor, arms straight alongside your body. It’s important to keep your lower back pressed against the ground throughout the movement.
Raise your arms, ensuring elbows are above your shoulders, and while exhaling, lift your legs with knees above your hips. Lower your right arm and left leg carefully until just above the floor, then return to the starting position. Beginners should aim for two to three sets of five repetitions on each side.
Squats to Improve Overall Mobility
Cadet is a strong advocate for squats, which she believes offer numerous benefits for overall body function. They can enhance mobility and support joint health, although those with existing injuries should take caution or consult with a professional. For correct form, start with your knees bent and feet flat, ensuring hips and ankles face outward without exceeding your toes with your knees. Visualizing your torso in a vertical line can also help improve posture.
Beginners might aim to hold each squat for five seconds and perform between 10 to 15 repetitions, and as you improve, you can add in light weights or extend your arms frontward.
