Advertising

Last Updated on February 4, 2021

10 Simple Morning Exercises to Make You Feel Great All Day

10 Simple Morning Exercises to Make You Feel Great All Day
Advertising

There are lots of studies that show if you do some exercise in the morning, you will be in a better mood all day long. You will have more energy and you will certainly be a better colleague, friend or partner.

One psychologist at Duke University has researched the effects of exercise on depressed patients and he has come to the conclusion that exercise has a definite role in treating this condition and has an important role in preventing people from relapsing.[1] According to the New York Times, scientists have now established that exercise also boosts your brain power.[2]

In addition, there are studies from the Appalachian State University which show that blood pressure can be reduced by doing regular morning exercise.[3]

Here are 10 simple morning exercises that will help you feel great the whole day long. You can include some of them in your morning exercise routine or do them all at home without having to enrol in a gym. (In addition to the following exercises, don’t miss this Simple Cardio Home Workout Plan for free!)

Consult your doctor before starting any form of exercise routine if you are new to this.

1. Cat Camel Stretch

Stretching exercises are useful for muscle toning and also preventing arthritis. They can either be dynamic or static.

Dynamic ones such as the cat camel stretch, are particularly useful for doing other exercises in the morning. They are also beneficial at other times of the day, especially after long periods of sedentary work. This one is great for spinal flexibility and is a good warm up exercise.

Kneel down on all fours. Start by rounding your back just like a camel so that your head will try to meet your pelvis. This is the camel position. Then lower and lift your head so that your lower back is arched. This is the cat position. Do these movements slowly and smoothly. About 4 or 5 times.

Advertising

Here’s a video to guide you through:

2. Go for a Walk or a Run

This is better done outside so that you can connect with nature but running inside on a treadmill is almost as good. You can time yourself and increase length and time according to your fitness program.

Always have new goals to reach. Start with brisk walking and work up to running. At my age, I am still walking!

The health benefits are considerable. You can build stronger bones and you can help to maintain your weight.

Also, you are helping your heart to stay healthy and keeping your blood pressure low.

Learn more about the benefits of running here: 8 Benefits of Running 5 Minutes Every Day You Didn’t Know

3. Jumping Jacks

Michelle Obama is a great fan of this exercise and has become “Jumper in Chief.”[4] They are great for cardiovascular health and also for toning muscles especially the calves and the deltoids.

Stand with feet together. Jump while spreading your arms and legs. Return to first position and keep going! You can start with doing these for 1 minute and then gradually build up to the number you are comfortable with. Here’s how:

Advertising

4. Abductor Side Lifts

Watch the video below to see how to do this exercise. These muscles are important because you use them everyday to run, get into the car or onto and off a bicycle. They are very important also for your core stability and prevent the pelvis from tilting.[5]

Do about 10 to 15 raises for each side like this:

5. Balancing Table Pose

This is a classic yoga pose. It benefits the spine, balance, memory and concentration.

Start with the table pose (hands and knees). Breathe in before starting each movement. As you exhale, raise your left leg parallel to the floor as you raise the right arm, also parallel to the floor. Breathe in as you lower arm and leg. Repeat for the other side. 10 repetitions on each side is a good starting point.

ablab

    6. Leg Squats

    Not just legs are involved but also hips and knees.

    Stand with your feet a bit further out from your hips. Arms are out in front of you. Then lower yourself as if you wanted to sit down until you reach a 90 degree angle. You can go down further if you want to. Then return to the starting position. Repeat 15 times for 2 sets for beginners.

    The benefits are that these exercises help with knee stability and can benefit the leg muscles such as quadriceps, hamstrings and calves.[6]

    Advertising

    7. Push Ups

    You start lying down (face down) but with your body held up at arm’s length. Your hands should be in line with your shoulders. Breathe in as you lower your body. That is fairly easy. Now, as you exhale, you have to get back up to the starting position.

    An easier version to start with is to bend your legs at the knees so you do not have to lift your whole body.

    Beginners may take up to a month to be able to do 100 push ups so you will have to start with a very small number and gradually increase it.

    This exercise is great for strengthening the chest, shoulders and the triceps. It is a great strengthening exercise for many muscle groups. In fact, most muscles from the toes to the shoulders are being used.

    8. Bicycle Crunches

    There are numerous crunch exercises targeting the abs. The bicycle crunch is a variation where you work more muscle groups. Aim for 15 to 20 reps to start off with.

    Watch the video to see how this is done correctly:

    9. Lunges

    Stand with feet shoulder width apart. Place your hand on your hips. Take one giant step forward with the right leg. Make sure the knee does not go too far forward, that is, past your toes. The left knee will go down to almost floor level. Alternate the legs as you go on.

    Try to do a set of between 8 and 12 reps for each leg. It is important to allow for a day of rest, so this exercise should be done on alternate days, especially if you are using weights.

    Advertising

    This exercise is great for strengthening and toning the quadriceps, glutes and hamstrings.

    10. Bicep Curls

    You can do this sitting down so if you spend a lot of time on the phone, this is a great exercise to do.

    Choose suitable dumbbells or another household object that you can easily hold. Sit down with the dumbbell in your hand. You need to sit forward a bit so that your triceps can lean on your thigh to give you support.

    Then bring the weighted arm up to shoulder length and then down again. Exhale as you lift the weight and inhale as you lower it.

    Here’re some important notes before you start doing this exercise:

    Try to do one or two sets of about ten repetitions for each arm and then switch arms.

    These exercises are really useful for toning the arm muscles.[7] In addition, they can strengthen and tone the brachioradialis muscle located in the forearm. These are the muscles we use to pick up things when we flex the arm at the elbow so we use these muscles countless times a day.

    You may have to build in a rest day for the heavier exercises, numbers 6–10. On the rest days, you can do gentler stretching exercises and also some walking or running.

    Advertising

    Morning exercise is not only a great mood booster, but will help you keep your weight down and also sleep better![8] Start including one or some of these exercises in your morning routine!

    More Exercises for Beginners

    Featured photo credit: Unsplash via unsplash.com

    Reference

    More by this author

    Robert Locke

    Author of Ziger the Tiger Stories, a health enthusiast specializing in relationships, life improvement and mental health.

    10 Morning Habits Of Happy People 12 Ways to Work Smarter, Not Harder to Be More Productive 10 Reasons Why People Are Unmotivated (And How to Be Motivated) 10 Simple Morning Exercises to Make You Feel Great All Day What Your Fear of Being Alone Is Really About and How to Get over It

    Trending in Exercise & Training

    1 7 Best Resistance Bands to Work Out at Home 2 7 Best Foam Rollers for Muscle Relaxation 3 15 Static Stretches to Totally Enhance Your Workout Routine 4 10 Ways to Quickly Boost Your Workout Motivation 5 15 Important Benefits of Stretching Before, After, and During a Workout

    Read Next

    Advertising
    Advertising

    Published on July 30, 2021

    7 Best Resistance Bands to Work Out at Home

    7 Best Resistance Bands to Work Out at Home
    Advertising

    Looking for the ideal way to build up strength at home can be challenging, especially if you don’t have that much space to get workout equipment or build your own home gym. Besides using your own body weight, you can make use of a resistance band, a simple tool to help with your workout at home. These bands provide enough challenges where you can build your strength from various exercises. One of their main benefits is that they allow you to strengthen your natural body movement patterns.[1] They are also very small and won’t take up much space in your home.

    Resistance bands are designed to simulate weight lifting. While these bands are very light, the various movements you’ll be doing will be met with resistance depending on the band that you got. For this list, I’ve picked out some of the best ones that you can use to build up your strength at home.

    How We Picked the Best Resistance Bands

    Before diving into the list, here are the criteria that we used to determine the best resistance bands available on the market:

    • Type – Each type of band here is based on the popular options of bands. Things like loop bands, tube bands, circle bands, and figure-eight bands are popular options. Each type has its own perks depending on the exercise that you are doing or want to do.
    • Weight range – Since you’re not using free weights, you’ll want the weight range to go from simple to challenging over time. Each of these packs will allow you to easily do this.
    • Material – Because these products are bands, you’ll find most of them to be made of rubber or latex. These bands provide either one or the other material. For more elasticity in the bands, latex is the better option.

    1. Best Overall: Fit Simplify Resistance Bands

      For those looking for classic resistance band sets, this set has got you covered. It comes with five rubber resistance loops that are thick, durable, and won’t harm your skin. Each loop offers a resistance level between two and 30 pounds, making them ideal to scale up intensity levels during workouts.

      These are the best overall because you can work from really low levels before building up in intensity. You also don’t have to worry about mixing up your loops either as they’re all color-coded and have their intensity levels marked.

      Pick up Fit Simplify’s Resistance Bands here.

      Advertising

      2. Best Budget Resistance Bands: Insonder Bands Set

        While resistance bands are generally cheap when compared to other workout equipment, some products can offer more value for the price you pay. Out of the many we looked at, the best budget-friendly ones are the bands from Insonder.

        They offer a resistance level of 15 and going up to 40 pounds. They’re also made of latex so, unlike other brands, they’re stretchier and will last longer and provide additional comfort when you use them.

        While the starting weight is ideal for those who are familiar with bands already, these are also great if you’ve got some experience with bands or you’re looking to challenge yourself.

        Purchase Insonder’s Resistance Bands here.

        3. Best Set: Kootek 18-Pack Resistance Bands Set

          Most resistance band sets are very straightforward with what you get—five (or possibly more) of a certain style of resistance bands with varying degrees of intensity. However, some resistance band sets offer incredible value that extends beyond that.

          Advertising

          Consider the one from Kootek, which offers 18 bands. What’s amazing about this set is that they provide different combinations of bands. Through this set you’ll get:

          • Five latex resistance loops (that offer between five and 40 pounds of resistance)
          • Five resistance tubes (offering ten and 50 pounds of resistance)
          • Two handles
          • Two ankle straps
          • A door anchor

          It’s incredible value for the price if you don’t mind having all this equipment at home.

          Purchase Kootek’s 18-Pack Resistance Bands here.

          4. Best for Glutes: Peach Bands Resistance Bands Set

            Another classic resistance band brand is Peach Bands. This brand has always focused on lower-body workouts, and their bands haven’t changed since then. That said, these bands are made of latex, which promises to be lightweight, durable, and stretchy.

            These bands are also very beginner-friendly, starting with 10-pound options and going up to 35 pounds.

            Buy Peach Bands Resistance Bands here.

            Advertising

            5. Best for Flexibility: TheraBand Resistance Band Set

              Traditional loop bands are ideal if you’re looking to build up strength as they tend to offer great resistance. That said, all that weight doesn’t necessarily make you use your full range of motion. This is a big problem if your goal is to improve your flexibility. Traditional bands can’t help in that area at all, but resistance straps can.

              TheraBand is one of the best brands we found that offer resistance straps to help with flexibility. Each strap is five feet long and five inches wide, allowing you to perform all kinds of exercises.

              Naturally, the weight range for these is limited to 4.3 and 6.7 pounds, but the focus is on stretching your muscles rather than building strength.

              Purchase TheraBand Resistance Bands here.

              6. Best Non-Slip: RenoJ Bands Set

                RenoJ’s Booty Band Resistance set offers three resistance loops ranging from two to seven pounds. While these bands are fewer in number and offer less weight range, the key selling point for these bands is that they’re not going to be slipping at all when you’re performing exercises.

                Advertising

                The reason these won’t be slipping is that their material is made of fabric. The fabric allows you to grip easier, provides you further comfort, and is even more durable than latex. This is a big deal as people’s skin can get irritated by latex or have to deal with latex-type bands slipping and sliding while doing exercises. With these, you can have peace of mind that they’ll not be slipping off.

                Buy RenoJ Resistance Bands here.

                7. Most Durable: SPRI Braided Xertube Bands

                  The final of the best resistance bands we’re offering is the SPRI Braided Xertube resistance bands. Their main selling point is the fact that these bands are the most durable out of all the options here.

                  Tube bands are already quite durable on their own, but these bands are braided to provide further durability. They also offer great levels of resistance ranging between 12.5 and 62.5 pounds so you can easily find bands to suit your needs. The only catch is that each of the bands offered is sold separately.

                  Buy SPRI Braided Xertube Resistance Bands here.

                  Final Thoughts

                  Depending on your exercising needs, you can find all kinds of resistance bands to fit your needs. If you’re new to resistance bands, try out some of the lower weighted bands and work your way upwards until you want to go for higher intensity. For those who are more experienced, dive into some of the higher-level ones and work through some quality bands that were built to last.

                  Advertising

                  You can check out this guide for some resistance band exercises:

                  Featured photo credit: Geert Pieters via unsplash.com

                  Reference

                  Read Next