Exercise is beneficial anytime you choose to do it. But if you have a slightly more flexible schedule, experts claim that morning exercise has positive effects that last for the rest of the day.
In addition to energy and stress reduction, morning exercise also benefits many of the body’s internal and external functions, such as metabolism and sleep quality. But what are the most appropriate exercises?
The 5 best exercises we can do in the morning, according to experts
1. Warm up – Full body stretches
Before starting any form of morning exercise or if you are just starting your day with intense movement, experts recommend a short warm-up of the whole body. Specifically, start with stretching the shoulders, quadriceps, legs and triceps along with some aerobics, such as skipping rope or field jumps and running. The two main issues are to wake up all the joints and muscles of the body and at the same time to raise the heart rate a little.
2. Stand on the tree to activate legs and trunk
According to yoga experts, the tree posture – or Vrikshasana – is the perfect starting point for our morning exercise. This posture promotes balance and stability in the legs and torso. The movement of yoga also helps the mind to concentrate, a valuable factor for a productive and beautiful day.
Stand with your back straight, shoulders relaxed and both feet together (ankles and calves touching). Find your balance and slowly drop your weight on your right leg, lift your left leg, bend your left knee and place your foot inside your right thigh.
Once stabilized, your hands can stay in the prayer position in front of your heart or raise them above your head. But if you have a balance problem, place one hand on the wall. Stay there for 5-10 breaths and then repeat with the other foot.
3. The attitude of the dog to awaken mind and body
Another great yoga pose for the morning is the dog pose. In addition to good posture, this posture facilitates blood flow to the brain and helps us wake up. It is so named because it is very reminiscent of the movement of a waking dog to stretch.
People can imitate movement as follows: Sit on your elbows and knees. On the exhale, press your buttocks and straighten your legs. Keep pushing up, activating your arms while keeping your shoulders away from your ears.
4. “Dead bug” to activate the trunk and prevent back pain
This exercise is best done on a yoga mat. To prepare: “lie on your back with your knees bent and your legs perpendicular to the ground, your arms in front of your torso. Keep in mind that the main goal is to keep your waist resting on the floor during movement.
Once stabilized, raise your arms with your elbows over your shoulders and palms facing each other. Exhale and lift your legs with your knees just above your buttocks. Then slowly lower your right arm and left leg until they are slightly above the ground. On inhalation, return to the starting position and repeat the opposite side.
5. Seats for overall mobility improvement
The well-known seats have many functions. They improve the range of motion while exercising the ligaments and connective tissue. But beware if you have injuries or illnesses that can make this exercise dangerous. Especially those who have problems with their waist and knees need to avoid it.
Remember that we do not make abrupt movements in this exercise and we follow our breath. Also to be correct we transfer the weight backwards and not to the knees. The knees should not cross our feet. We keep our backs as straight as we can. Try to do 10 repetitions.
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