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20 Simple Morning Exercises That Will Make You Feel Great All Day

20 Simple Morning Exercises That Will Make You Feel Great All Day

There’s a lot more to exercise than weight loss. Find out how a simple morning exercise can help you start your day with a calm mind and positive attitude.

Most people don’t fail to lose weight due to a lack of knowledge, but rather a lack of patience. When you’re feeling discouraged, remind yourself that there’s a lot more to exercise than weight loss.  Exercise improves your life in some surprising ways. 

Unexpected Benefits of Exercise

Cardio improves your mood and heart health. If you’re a total beginner, don’t sweat the specifics. Start with a daily walk and take baby steps forward from there.

Yoga could be used as an emotional outlet. This mindful practice reduces stress and depression. After you understand proper form, consider adding meditation. A paper published in Psychological Science suggests doing so could help you make better decisions.

Resistance training is time-efficient. Full body strength exercises should be vigorous enough to increase the number of calories your body burns at rest. You’ll also experience an increase in testosterone, which might offer a helpful confidence boost right before a speech or presentation.

Cardio for an Improved Mood and Healthy Heart

“Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it.” -Plato

1. Walk 

If you’ve not exercised (consistently) in a long time, I recommend beginning with a simple walk. Feeling sleepy? Take your dog out for a neighborhood walk to wake yourself up in the morning. Feeling stressed? Stop at the park on your way to the office for a calming nature walk. Invite a friend if you want to make it a social occasion.

2. Run

You don’t have to jog on a treadmill (but you can if you want to). I prefer taking my runs outside. Having scenery to admire makes the process more enjoyable. And you can take your workouts to different places to give yourself different challenges. You could jog on a beach, run through the woods, or sprint up your stairwell.

3. Play

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Some people get bored at the mere thought of walking or jogging. If that sounds like you, try to make things more playful. You could jump rope, practice cartwheels, ride a bike, or join a Zumba class. If you have children, get them involved by challenging them to an early game of Tag or Red Rover. 

Yoga Poses for a Better Posture and Calm Mind

“Take care of your body with steadfast fidelity. The soul must see through these eyes alone, and if they are dim, the whole world is clouded.” -Goethe

Note: I used videos courtesy of Yoga with Adriene, because I love how vivid and thorough her exercise descriptions are. I also included a key insight that I think you need to remember.

4. Staff Pose

Tip: Sit on a blanket to stay upright if you have a tendency to round your back.

5. Bridge Pose

Tip: Reach your finger tips to your heels to get in position before raising your hips.

6. Child’s Pose

Tip: If you need a breather during yoga class, use this as a cool-down position.

7. Downward Facing Dog

Tip: Create as much space between your fingers as you can, pressing through all areas of your palm equally.

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8. Cobra

Tip: Lift your hands off the mat to make sure you’re using your using the muscles in your back.

9. Mountain Pose

Tip: Raise your toes to make sure your weight is equally distributed through all four corners of your feet.

10. Tree Pose

Tip: Staring at a stable object in front of you (not a person) might make it easier to balance.

Resistance Training for Weight Loss and a Strong Body

“Strength does not come from physical capacity. It comes from an indomitable will.” -Gandhi

Notes: There are two separate workouts below that could be performed for 4-6 weeks. One requires zero equipment and the other requires dumbbells. Feel free to perform one consistently, or alternate them back and forth.

Body Weight Circuit

11. Glute Bridges

Tip: Focus on mindful movement, pausing at the top to feel a squeeze in your glutes.

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12. Push-ups

Tip: If you can’t do a real push-up, practice with your hands placed on a wall or counter. This workout might help.

13. Squats

Tip: If you struggle to reach proper depth, practice with your hands placed on a door frame.

14. Inverted Rows

Tip: This might be tricky if you don’t have appropriate furniture. You could use a (sturdy) broom and two kitchen chairs.

15. Lunges

Tip: If balance is a problem, practice with a hand placed on a wall or chair.

Dumbbell Circuit

16. Bent-over Row

Tip: Keep your gaze forward and avoid the temptation to strain your neck.

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17. Romanian Dead-lift

Tip: Maintain a proud chest and pull your hips back after you feel a stretch in your hamstrings.

18. Shoulder Press

Tip: Place one foot behind you to add a balance challenge, or take a seat if you feel unstable.

19. Goblet Squats

Tip: Imagine you’re sitting on a dirty toilet while pushing your butt back to the bottom position.

20. Dumbbell Floor Press

Tip: Roll back with the dumbbells placed on your knees to avoid putting pressure on your back.

Resistance Training Suggestions:

  • Rest for 60-120 seconds in between every exercise.
  • Begin with one set if you’re a beginner, or two if you’re advanced.
  • For the body-weight exercises, perform as many repetitions as you can with proper form.
  • For the dumbbell exercises, use a weight that you can lift 8-12 times with proper form, and dedicate a workout session to practicing form with light weights to figure out your starting point.
  • To make it more challenging: perform more repetitions, decrease rest periods, increase weight, or add another set.

Making Exercise a Consistent Habit You Can Enjoy

Choose one exercise type to concentrate on for now, but don’t be afraid to mix-and-match as you gain experience. Be patient with the process. Explore your curiosity until you figure out what activities are effective and enjoyable.

Will you commit to start your day with a simple morning exercise? I promise you won’t regret it. Tell us how exercise has changed your life in the comments. If you found this helpful, please share!

Featured photo credit: morning exercises through Shoreline/bluesbby via flickr.com

More by this author

Daniel Wallen

Daniel is a writer who focuses on blogging about happiness and motivation at Lifehack.

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Last Updated on January 21, 2020

What Is Creativity? We All Have It, and Need It

What Is Creativity? We All Have It, and Need It

Do you think of yourself as a creative person? Do you play the drums or do watercolor paintings? Perhaps compose songs or direct plays? Can you even relate to any of these so called ‘creative’ experiences? Growing up, did you ever have that ‘artistic’ sibling or friend who excelled in drawing, playing instruments or literature? And you maybe wondered why you can’t even compose a birthday card greeting–or that drawing stick figures is the furthest you’ll ever get to drawing a family portrait. Many people have this common assumption that creativity is an inborn talent; only a special group of people are inherently creative, and everyone else just unfortunately does not have that special ability. You either have that creative flair or instinct, or you don’t. But, this is far from the truth! So what is creativity?

Can I Be Creative?

The fact is, that everyone has an innate creative ability. Despite what most people may think, creativity is a skill that everyone can learn and hone on. It’s a skill with huge leverage that allows you to generate enormous amounts of value from relatively little input. How is that so? You’ll have to start by expanding your definition of creativity. Ironically, you have to be creative and ‘think out of the box’ with the definition! Creativity at its heart, is being able to see things in a way that others cannot. It’s a skill that helps you find new perspectives to create new possibilities and solutions to different problems. So, if you encounter different challenges and problems that need solving on a regular basis, then creativity is an invaluable skill to have.Let’s say, for example, that you work in sales. Having creativity will help you to look for new ways to approach and reach out to potential customers. Or perhaps you’re a teacher. In this role you have to constantly look for new ways to deliver your message and educate your students.

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How Creativity Works

Let me break another misconception about creativity, which is that it’s only used to create completely “new” or “original” things. Again, this is far from the truth. Because nothing is ever completely new or original. Everything, including works of art, doesn’t come from nothing. Everything derives from some sort of inspiration. That means that creativity works by connecting things together in order to derive new meaning or value.From this perspective, you can see a lot of creativity in action. In technology, Apple combines traditional computers with design and aesthetics to create new ways to use digital products. In music, a musician may be inspired by various styles of music, instruments and rhythms to create an entirely new type of song. All of these examples are about connecting different ideas, finding common ground amongst the differences, and creating a completely new idea out of them.

What Really Is Creativity?

Creativity Needs an Intention

Another misconception about the creative process is that you can just be in a general “creative” state. Real creativity isn’t about coming up with “eureka!” moments for random ideas. Instead, to be truly creative, you need to have a direction. You have to ask yourself this question: “What problem am I trying to solve?” Only by knowing the answer to this question can you start flexing your creativity muscles. Often times, the idea of creativity is associated with the ‘Right’ brain, with intuition and imagination. Hence a lot of focus is placed on the ‘Right’ brain when it comes to creativity. But, to get the most out of creativity, you need to utilize both sides of your brain–Right and Left–which means using the analytical and logical part of your brain, too. This may sound surprising to you, but creativity has a lot to do with problem solving. And, problem solving inherently involves logic and analysis. So instead of throwing out the ‘Left’ brain, full creativity needs them to work in unison. For example, when you’re looking for new ideas, your ‘Left’ brain will guide you to a place of focus, which is based on your objective behind the ideas you’re searching for. The ‘Right’ brain then guides you to gather and explore based on your current focus. And when you decide to try out these new ideas, your ‘Right’ brain will give you novel solutions outside of the ones you already know. Your ‘Left’ brain then helps you evaluate and tune the solutions to work better in practice. So, logic and creativity actually work hand in hand, and not one at the expense of the other.

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Creativity Is a Skill

At the end of the day, creativity is a skill. It’s not some innate or natural born talent that some have over others. What this means is that creativity and innovation can be practiced and improved upon systematically.A skill can be learned and practiced by applying your strongest learning styles. Want to know what your learning style is? Try this test. A skill can be measured and improved through a Feedback Loop, and can be continuously upgraded over time by regular practice. Through regular practice, your creativity goes through different stages of proficiency. This means that you can become more and more creative! If you never thought that creativity was relevant to you, or that you don’t have a knack for being creative… think again! You can use creativity in any aspect of your life. In fact you should use it, as it will allow you to to break through your usual loop, get you out of your comfort zone, and inspire you to grow and try new things. Creativity will definitely give you an edge when you’re trying to solve a problem or come up with new solutions.

Start Connecting the Dots

Excited to start honing your creativity? Here at Lifehack, we’ve got a wealth of knowledge to help you get started. We understand that creativity is a matter of connecting things together in order to derive new meaning or value. So, if you want to learn how to start connecting the dots, check out these tips:

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Featured photo credit: rawpixel via unsplash.com

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