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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

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Daniel Wallen

Freelance Writer

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Last Updated on November 12, 2018

Do You Want to Know the Secret to Living a Fulfilling Life?

Do You Want to Know the Secret to Living a Fulfilling Life?

Don’t we all want to live a full, happy and satisfied life? For some of us, it need not be a long life as long as it’s been a fulfilling life of achievements, happiness and no regrets. But, how many of us actually go on to experience that entirely? It sometimes sounds more like a pipe dream–a fantasy rather than reality.

And then you’ll also get comments from some, saying that this ‘fulfilling life’ is only possible if you’re so rich that you don’t have to care about working, paying the bills or providing for your family. While there is some truth to that, I’m happy to say that financial freedom isn’t the only answer to living a fulfilling life.

Living a Fulfilling Life is Within Reach

Anyone can pursue a life of fullness, and it all starts with the willingness to learn. How many years has it been since you last attended a class in school? If you’re well into your adult years as a working professional, chances are it’s been a while. Do you remember the times where you had to wake up for early morning lectures? Or the times where you were rushing through a paper or project? And, of course there were the endless exams that you had to cram for.

As a young college student, I remember looking forward to the time when I would finally be done with school! No more homework, no more grades to worry about, no more stress! The learning was finally done and I could enter the working world.

Not so much!

Now that I’ve finally entered the working world, there are moments where I do wish to be a student again; it seemed less stressful then!

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There is simply so much out there that I still need to learn and experience. Yet I find myself pressed for time. With family commitments, my business and my own social life to juggle, I’ve had to keep on finding for new ways to learn and absorb new information efficiently. Over the years, I’ve found that by learning new skills and knowledge, I was able to find answers and solutions to my problems, which allowed me to achieve a greater sense of fulfillment.

Learning Never Ends

The truth is, learning never ends. Generally speaking, it is true that a formal education and the resulting qualifications are important in securing good jobs; jobs that allow you to excel, earn more and perhaps become more successful in our chosen career. But going to school is only one type of learning. All throughout your life, you’re learning in many ways. All these experiences shape and grow you into the person that you are today.

There are many opportunities to further your knowledge and develop the skills you need throughout life. Knowledge can be acquired and skill-sets can be developed anywhere. However, lifelong learning is about creating and maintaining a positive attitude to learning both for personal and professional development.

Many people overlook the fact that learning can take place anywhere and in many forms. Most would tend to think of learning as the years spent in a learning institute, which occurs mostly in their younger days. And once you go out into the working world, your ‘learning’ ends.

This is not how it has to be–in fact, lifelong learning is a gift that keeps on giving.

The Importance of Lifelong Learning

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Why is it important to become a lifelong learner?

A lifelong learner is motivated to learn and develop because they want to; it is a deliberate and voluntary act. Lifelong learning can enhance our understanding of the world around us, provide us with more and better opportunities, and improve our quality of life.

You’ll Remain Relevant in the Workplace

With advancements in society today, the human life expectancy continues to increase, which means more people are also retiring at a later age. So no matter what stage of life you’re in, being a lifelong learner brings its own rewards. It means we can get more personal satisfaction from our lives and jobs as we understand more about who we are and what we do.

This can lead to better results and a more rewarding working day in turn. Whether it’s for advancing your career, a personal interest or wanting to pursue new dreams, learning automatically pushes you forward towards progress and enhances your wellbeing.

You’ll Increase Your Earning Potential

From a financial point of view, a more highly skilled and knowledgeable worker is an asset to any company. This also leads to faster promotion with associated salary increases.

Someone who can offer more expertise will be of more value not just to employers but also to customers. Expertise is also, often, a key quality of an effective leader.

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And since you’ll constantly be accumulating knowledge, you’ll have an edge on those who don’t value lifelong learning and can’t bring as much to the table. Your extra knowledge will translate into transferable skills, which means you’ll always be primed to blow the competition out of the water.

Learning Gives You Options

Of course, one of the most rewarding reasons for continuous learning, is that it gives you options! Successfully changing career path in mid-life and spending time informally developing expertise is more common than ever, especially during rapidly changing market conditions.

Whatever your age, it’s never too late to start fresh in life. When you start educating yourself and exposing yourself to new knowledge and information, you widen your opportunities. This will allow you to do more than what you may currently be doing, or give you a way out if you’re not happy or fulfilled with where you’re at now.

Our economy is shifting increasingly towards short-term and part-time contracts with more flexible work-patterns. We have to adapt to changes going on in the work-world, make more of ourselves by stepping out of our comfort zones, and break the false ideas about our potential and how we believe life is going.

Gain More with Cornerstone Skills

You may be well into your career, but feel like somehow, something is still missing. Or maybe you’re not entirely happy with where you’re at in your career path and feel it’s time to reflect and perhaps do something new. Or you might be thinking of retiring soon, and thinking about next steps after retirement.

The learning never needs to stop!

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This can be your chance to go after a dream or interest that you’ve always had (but never had the opportunity, or time, to pursue). This could finally be the time for you to create the change that you know you should have made ages ago.

Why not take the first step to learn about 7 important Cornerstone Skills, which will help take your life to the next stage?

Whatever situation you’re in, having these 7 Cornerstone Skills will no doubt equip you to tackle the challenges of life much more efficiently. Don’t let age, your limitations or a comfort zone stop you from seeking greater rewards and self-improvement.

Transformation and change is in your hands–you have the power to make big things happen, and we can help teach you the skills. Don’t let life pass you by! It’s time to pursue a fulfilling and happy life.

Featured photo credit: Joseph Chan via unsplash.com

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