HEALTH WATCH: Top 10 Quick and Easy Exercises in the Morning for Good Day

The essence of life is long good health. Without good health, the enjoyment and purpose of life cease to exist. Additionally, our body is a complex system that requires maintenance.

On the other hand, being healthy means not only the physical state but also the mental and social strength. And morning exercise as we all know helps us keep fit. Lesser known facts are that it keeps your mood lively and keeps you away from laziness.

Importance of Daily Exercises

Exercises prevent cardiovascular diseases like atherosclerosis and hypertension. According to World Health Organization, physical inactivity can actually be the reason for death. The fact also warns us against the occurrence of diabetes, osteoporosis, lipid disorders, anxiety and depression due to physical inactivity.

Some studies have even suggested that inactivity might increase the risk of colon cancer. Following are some well-known facts about exercise:

• Morning exercise helps to create a routine and enhances consistency.
• It’s good for enthusiasm (much better than coffee by the way!).
• It helps achieve your goals easier, and it’s good for sleep.

Now you know that morning exercise is quite important not only to lose weight but also to have a better day ahead of you. We understand you don’t have much time in the morning. Therefore, you may refer to professional writers for help of free term paper. Also, we know you don’t want to get exhausted with difficult exercises. So, let’s go through top 10 easy exercises in the morning.

Cat-camel stretch

It is a quick exercise that can be done by people of any age. This exercise is more like simple stretching but in a more consistent and proper manner.

What to do:

• You must go down on knees and hands.
• Then, the back should be first rounded upwards like a camel.
• As the back goes around, your head goes down pointing towards the pelvis.
• After that, your back goes down with the head going up like a cat.
• You should move slowly, and you need to repeat it at least 5 times.

Benefits:

• It helps in building up muscles slowly.
• It prevents arthritis.
• Lower back pain might be relieved.
• Finally, it gives your body a head-start.

Jumping

It has always been considered a good way to start your day with jumping. Jumping relaxes all the muscles of the body plus the bones.

What to do:

• Start with hands close to body and legs close together.
• Then jump and while jumping the hands and legs open up.
• Again they go back to the starting position.
• You may do 10-15 jumps at once.

Benefits:

• It prevents cardiovascular diseases.
• It shapes your calf muscles.
• It helps you shed those extra kilos faster.

1. Leg lifting to the side

It’s another easy workout movement which is good for people who are lazy. If you do not have inspiration for homework, this exercise can improve your mood for up to 12 hours.

What to do:

• Lie down to your side.
• Lift your leg like 45 degrees and come down.
• Go slow and take breaks if your leg is paining.
• Do minimum 10 times for each leg.
• You may try to push yourself harder by trying to reach 90 degrees.

Benefits:

• This exercise is good for thigh muscles.
• It releases gastrointestinal tract gases if present.
• It prevents pelvic tilting too.

Squatting

One of the most popular exercise, especially, among girls.

What to do:

• Stand with your legs slightly wide apart.
• Get your hands together in front or separate.
• Go down as if you want to sit but don’t go completely.
• Then come up and repeat it like 9-10 times.
• You may even try it with weight.

Benefits:

• It gives you stability.
• It shapes the hips, thigh and calf muscles.
• It prevents arthritis of the knee and hips joint.

Bicycle crunches

This exercise is more challenging but it is fun to do, and it’s considered as a great morning cardio workout.

What to do:

• Lie down on your back and push hands under your head.
• Then your legs go up with bent knees to 90 degrees.
• After that, you have to touch your elbow to opposite knee and repeat it for like 10 times both sides.

Benefits:

• Good for both arm and leg muscles.
• Also, it helps to maintain mobility in joints.

Neck rotation

Often people forget that it is a basic and important exercise in the gym world.

What to do:

• Start by bending your neck side to side followed by full rotations.
• Make sure you stretch the muscles in all direction.
• Do each exercise at least 8-10 times.

Benefits:

• It prevents cervical spine pain.
• It also prevents spinal osteoarthritis.

Hip rotation

This is an easy movement that everyone must include in their morning workout plan.

What to do:

• Your hands are around your waist.
• Then rotate your hip.
• 4 times to the right and the same to the left.

Benefits:

• It relaxes pelvic muscles.
• It prevents pelvic pain and menstrual pain.
• Also, it helps to maintain spinal posture.

Lunges

This exercise falls into the slightly difficult criteria. But there is nothing you cannot do.

What to do:

• Jump with one leg forward and knee bent.
• The other leg behind goes down with the knee almost touching the ground.
• Alternate with the other leg.
• Repeat the best morning workout at least 10 times.

Benefits:

• It helps to shape the leg muscles.
• It prevents pelvic pain.

Double leg lift

It might be difficult for people who have poor balance or for those who have lower back pain.

Therefore, it’s better to avoid this exercise.

What to do:

• Lie down on your back and put your legs together.
• Lift them and try to reach 90 degrees.
• You may try to hold this posture for 10 seconds and go down.
• Repeat this morning exercise at home like 5 times.

Benefits:

• It improves balance.
• It prevents varicose veins and their rupture.

Plank

One of the most famous exercises is a plank. It is quite often included in morning fitness routine and regimens.

What to do:

• Go into push-up position and bend your arm to 90 degrees.
• Rest your body on your forearms in the front and toes at the back.
• Make sure your body is straight from shoulder to feet.
• Hold the position for at least 10 seconds and increase later on.

Benefits:

• It strengthens muscles of the forearm.
• It enhances balance and posture.

Remember, morning exercises are better than evening or afternoon workout because your body loses more calories and your mind is more relaxed.

Author Bio: Sandra Hayward from EduBirdie is a hardworking and dedicated person. She spends most of her time outdoors either in the mountains or in woods. She has a keen interest in sports and does a daily morning workout. Sandra also started her morning workout with the easy exercises. She started enjoying it and now is totally into hard-core gymming. Exercising helps her write better and come up with fresher ideas. It also provides the flow of writing.

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