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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 September 16, 2019

How to Stop Procrastinating: 11 Practical Ways for Procrastinators

How to Stop Procrastinating: 11 Practical Ways for Procrastinators

You have a deadline looming. However, instead of doing your work, you are fiddling with miscellaneous things like checking email, social media, watching videos, surfing blogs and forums. You know you should be working, but you just don’t feel like doing anything.

We are all familiar with the procrastination phenomenon. When we procrastinate, we squander away our free time and put off important tasks we should be doing them till it’s too late. And when it is indeed too late, we panic and wish we got started earlier.

The chronic procrastinators I know have spent years of their life looped in this cycle. Delaying, putting off things, slacking, hiding from work, facing work only when it’s unavoidable, then repeating this loop all over again. It’s a bad habit that eats us away and prevents us from achieving greater results in life.

Don’t let procrastination take over your life. Here, I will share my personal steps on how to stop procrastinating. These 11 steps will definitely apply to you too:

1. Break Your Work into Little Steps

Part of the reason why we procrastinate is because subconsciously, we find the work too overwhelming for us. Break it down into little parts, then focus on one part at the time. If you still procrastinate on the task after breaking it down, then break it down even further. Soon, your task will be so simple that you will be thinking “gee, this is so simple that I might as well just do it now!”.

For example, I’m currently writing a new book (on How to achieve anything in life). Book writing at its full scale is an enormous project and can be overwhelming. However, when I break it down into phases such as –

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  • (1) Research
  • (2) Deciding the topic
  • (3) Creating the outline
  • (4) Drafting the content
  • (5) Writing Chapters #1 to #10,
  • (6) Revision
  • (7) etc.

Suddenly it seems very manageable. What I do then is to focus on the immediate phase and get it done to my best ability, without thinking about the other phases. When it’s done, I move on to the next.

2. Change Your Environment

Different environments have different impact on our productivity. Look at your work desk and your room. Do they make you want to work or do they make you want to snuggle and sleep? If it’s the latter, you should look into changing your workspace.

One thing to note is that an environment that makes us feel inspired before may lose its effect after a period of time. If that’s the case, then it’s time to change things around. Refer to Steps #2 and #3 of 13 Strategies To Jumpstart Your Productivity, which talks about revamping your environment and workspace.

3. Create a Detailed Timeline with Specific Deadlines

Having just 1 deadline for your work is like an invitation to procrastinate. That’s because we get the impression that we have time and keep pushing everything back, until it’s too late.

Break down your project (see tip #1), then create an overall timeline with specific deadlines for each small task. This way, you know you have to finish each task by a certain date. Your timelines must be robust, too – i.e. if you don’t finish this by today, it’s going to jeopardize everything else you have planned after that. This way it creates the urgency to act.

My goals are broken down into monthly, weekly, right down to the daily task lists, and the list is a call to action that I must accomplish this by the specified date, else my goals will be put off.

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Here’re more tips on setting deadlines: 22 Tips for Effective Deadlines

4. Eliminate Your Procrastination Pit-Stops

If you are procrastinating a little too much, maybe that’s because you make it easy to procrastinate.

Identify your browser bookmarks that take up a lot of your time and shift them into a separate folder that is less accessible. Disable the automatic notification option in your email client. Get rid of the distractions around you.

I know some people will out of the way and delete or deactivate their facebook accounts. I think it’s a little drastic and extreme as addressing procrastination is more about being conscious of our actions than counteracting via self-binding methods, but if you feel that’s what’s needed, go for it.

5. Hang out with People Who Inspire You to Take Action

I’m pretty sure if you spend just 10 minutes talking to Steve Jobs or Bill Gates, you’ll be more inspired to act than if you spent the 10 minutes doing nothing. The people we are with influence our behaviors. Of course spending time with Steve Jobs or Bill Gates every day is probably not a feasible method, but the principle applies — The Hidden Power of Every Single Person Around You

Identify the people, friends or colleagues who trigger you – most likely the go-getters and hard workers – and hang out with them more often. Soon you will inculcate their drive and spirit too.

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As a personal development blogger, I “hang out” with inspiring personal development experts by reading their blogs and corresponding with them regularly via email and social media. It’s communication via new media and it works all the same.

6. Get a Buddy

Having a companion makes the whole process much more fun. Ideally, your buddy should be someone who has his/her own set of goals. Both of you will hold each other accountable to your goals and plans. While it’s not necessary for both of you to have the same goals, it’ll be even better if that’s the case, so you can learn from each other.

I have a good friend whom I talk to regularly, and we always ask each other about our goals and progress in achieving those goals. Needless to say, it spurs us to keep taking action.

7. Tell Others About Your Goals

This serves the same function as #6, on a larger scale. Tell all your friends, colleagues, acquaintances and family about your projects. Now whenever you see them, they are bound to ask you about your status on those projects.

For example, sometimes I announce my projects on The Personal Excellence Blog, Twitter and Facebook, and my readers will ask me about them on an ongoing basis. It’s a great way to keep myself accountable to my plans.

8. Seek out Someone Who Has Already Achieved the Outcome

What is it you want to accomplish here, and who are the people who have accomplished this already? Go seek them out and connect with them. Seeing living proof that your goals are very well achievable if you take action is one of the best triggers for action.

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9. Re-Clarify Your Goals

If you have been procrastinating for an extended period of time, it might reflect a misalignment between what you want and what you are currently doing. Often times, we outgrow our goals as we discover more about ourselves, but we don’t change our goals to reflect that.

Get away from your work (a short vacation will be good, else just a weekend break or staycation will do too) and take some time to regroup yourself. What exactly do you want to achieve? What should you do to get there? What are the steps to take? Does your current work align with that? If not, what can you do about it?

10. Stop Over-Complicating Things

Are you waiting for a perfect time to do this? That maybe now is not the best time because of X, Y, Z reasons? Ditch that thought because there’s never a perfect time. If you keep waiting for one, you are never going to accomplish anything.

Perfectionism is one of the biggest reasons for procrastination. Read more about why perfectionist tendencies can be a bane than a boon: Why Being A Perfectionist May Not Be So Perfect.

11. Get a Grip and Just Do It

At the end, it boils down to taking action. You can do all the strategizing, planning and hypothesizing, but if you don’t take action, nothing’s going to happen. Occasionally, I get readers and clients who keep complaining about their situations but they still refuse to take action at the end of the day.

Reality check:

I have never heard anyone procrastinate their way to success before and I doubt it’s going to change in the near future.  Whatever it is you are procrastinating on, if you want to get it done, you need to get a grip on yourself and do it.

More About Procrastination

Featured photo credit: Malvestida Magazine via unsplash.com

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