When is the best time to do exercises? Exercise in the morning: pros and cons of training, useful exercises

To finally wake up in the morning, it will definitely help you morning work-out. Having completed the necessary set of exercises, you will feel a charge of energy, vigor and good mood all day long.

If you do exercises every morning, your health will improve because blood circulation is normalized and metabolism is accelerated, the body will be in good shape and it will even be possible to lose weight. Next, we will discuss in detail how to do physical exercises in order to significantly improve the functioning of your body. Charging is carried out with a warm-up and a more complex complex, which should be performed whenever possible. In the morning you should do a calm, stress-free set of exercises. The main purpose of morning exercises is to stretch the body and saturate its cells with oxygen. Heavy exercise in the morning disrupts the functioning of the cardiovascular system, and now we will look at everything in more detail.

A set of exercises in the morning includes warm-up and basic exercises. Morning warm-up is required to warm up the muscles, for greater flexibility of the ligaments, to improve blood flow to them, to increase tone and prevent sprains. The duration of the warm-up exercise should be 5 minutes.

Practical advice: Before starting morning exercises, it is recommended to drink a glass of clean water and breathe evenly and deeply during training.

The main exercises of the complex are when all muscle groups are necessarily worked out, the exercises are performed more intensively. The duration of this training block is 10-15 minutes, in the future you can increase the load.

Morning warm-up before exercise

Warm-up exercises are aimed at normalizing joint function. Therefore, the entire complex of the presented part of the exercise is based on tilting, rotation and bending. A quick warm-up begins with walking in place, which is complemented by movements of the hands. Next comes a warm-up for individual parts of the body.

Neck

The first thing you need to do is tilt your head in different directions, as well as forward and backward. Next, you need to bend forward and tilt your head back.

Arms and shoulders

Warming up the joints of the hands is required by performing rotational movements with the hands with clenched fists or closing them in a “lock”. Then also rotate your shoulders, together or separately. Extend your arms and rotate them in the same sequence, and then move to the forearm area. After everything, put your hands on your shoulders and perform rotational movements in this position.

body frame

The first thing you need to do is bend forward, standing on the floor and place your feet shoulder-width apart. Your hands should touch the floor; it would be correct to use your palms. After this, place your hands on your lower back and make rotational movements with your pelvis. Then there are bends, leave one hand on the lower back, and throw the other as you bend.

Legs

First, the legs swing forward and backward. Then do swings to the sides one by one. Afterwards you need to make circular movements with your knees. The final step is to perform squats, making sure that your heels do not leave the floor.

Having done a morning warm-up according to the presented complex, you will already feel a surge of vivacity and energy. Daily exercise in the morning helps you move up the career ladder because it improves your health and gives you a boost of energy to do your work flawlessly.

Expert opinion

Smirnov Viktor Petrovich
Dietitian, Samara

All the exercises and movements described in the article are extremely important ways not only to maintain normal weight, but also normal vitality. Moreover, as studies show, people who regularly perform morning exercises of their own free will have a 20% lower risk of developing cardiovascular accidents - heart attack or stroke. This is due not only to the magical effect of exercise, but also to the fact that patients disciplined by exercise have a different attitude towards their own health. A person who exercises will not drink or smoke, will not develop chronic diseases, but will treat them in a timely manner. As practice shows, people who exercise in a timely manner do not delay their trip to the doctor or laboratory, and monitor not only their weight, but also their sugar and cholesterol levels. Exercise not only helps you improve your health, it also disciplines you.

A set of exercises for morning exercises

Following the warm-up, you need to perform the main set of exercises for morning exercises. Several programs have been developed aimed at training for children and girls who dream of losing weight or tightening some sagging areas of the skin to improve overall tone. Morning exercises for girls are different from those for men - they additionally have the goal of losing weight.

During training you should perform the following physical exercises:

• Walking in one place with your knees raised high.
• Alternate bends on each leg. Clasp your palms and place them on your knee, and put your other leg forward, bending.
• Throw your arms back and tilt your torso forward, as low as possible to the floor.
• Standing on the floor, spread your feet shoulder-width apart, place your hand on your lower back and the other on the back of your head. Start bending to one side, while the hand from the lower back should smoothly slide down the thigh.
• Place your hands on your lower back and tilt your head to the sides alternately.
• Perform rotations with straight arms.
• Do squats - this physical activity is performed whenever possible. It is not recommended to include squats in the complex if you have problems with your knee joints.
• Leaning more tightly against the wall, pull your knees to your chest.
• Lying on the floor, bend your knees and do abdominal exercises. First, raise your body a little, and then raise your knees.
• Get on your knees and place your hands on the floor. In this position, you should do push-ups. If physical fitness allows, you can increase the load by performing them with a straight torso.

This is important: Perform all exercises from the complex for 8-13 approaches. If the load is small for you, then at the end of your morning exercises you can jump rope.

To restore breathing after exercise, you need to do pull-ups: stand up straight, straighten your posture, stretch up and, while inhaling, stand on your toes, while exhaling, you need to lower yourself onto your foot.

Common mistakes when charging

In order for morning exercises to be beneficial, you must follow certain rules when performing the exercises and not make mistakes:

• Physical activity should be regular. As for morning exercises, it is not necessary to do it every day, but at least 4-5 times a week.
• If the load is too high, then it is necessary to reduce the number of repetitions. When the preparation is good, you can increase the repetitions. But you don’t need to overwork your body; exercise should invigorate and not take away your strength.
• At the end of your workout, be sure to check your pulse: if the number of beats is more than 120, you should reduce the load.

After morning exercises, you need to take a shower and have breakfast, preferably including an omelet or porridge in the menu.

Exercises for beginners

It is difficult for a person without training to perform the entire set of exercises, so a program of simple exercises has been developed for beginners:

• Warm up. Starting position – back straight, arms down, breathing even. You need to walk around for one minute.
• Rotate your arms and lift them up, while standing on your toes as you inhale, while exhaling, lower yourself to the floor and place your arms in their original position.
• Place your hands on your belt and tilt your head, alternately touching your ear.
• Perform bending movements, keeping one hand on your belt and throwing the other one forward as you bend.
• Make movements like a helicopter propeller: spread your arms and rotate your torso in different directions.
• Keep your hands on your lower back, bend forward and backward.
• Make swings in different directions, holding the back of the chair.
• Sitting on the floor, spread your legs narrowly with straight knees and try to reach your feet with your fingers.
• Standing on all fours, bend your back.
• Squats with a straight back and without lifting your heels off the floor.
• Jumping on one leg or both.
• Run in place.

Perform all exercises in the presented complex of morning exercises in 5-10 approaches. When doing morning exercises at home, it is important to remember that if you feel tired, you should stop exercising, take a shower and have breakfast. The effective and best exercise in the morning is the one that invigorates and does not take away your strength. You should choose for yourself those exercises for morning exercises that do not cause physical fatigue, but feel cheerful and elevate your mood. And always find time to do exercises, and not complain that there is not a single free minute.

Very often in the morning we feel overwhelmed and lethargic, it takes us some time to wake up and gain energy for the new day. The best way to cheer up in the morning is to start the day with morning exercises. A few simple exercises in the morning will give you a cheerful and good mood, drive away sleep and wake up every cell of your body. In addition, morning exercises can have a significant positive effect on your health, help you lose unnecessary pounds and even get rid of many diseases.

How long to do morning exercises

The main task of morning exercises is not to pump up muscles, but to force the body to “turn on” after sleep, tune in to a positive mood and, as a result, make life better. Therefore, you should not spend too much time and effort on exercises. Charging should take no more than 20 minutes. It is very important not to overdo it!

Why you can't exercise intensely in the morning

The fact is that with little physical activity, our body produces endorphin, which is often popularly called the “hormone of happiness.” Thanks to this hormone, after charging, we improve not only our physical health, but also our emotional health. If you exercise too much, then instead of endorphin you will begin to produce the so-called stress hormone - cortisol, which negatively affects our mood.

When to exercise

There is no need to do exercises immediately after you wake up. The body needs some time (10-15 minutes) to recover from sleep. Drink a glass of water, stretch, walk around your apartment and start exercising!

Benefits of morning exercises:

1. Improves blood supply and helps normalize metabolism;

2. Promotes the production of endorphin - the hormone of joy;

3. Suppresses stress, removes harmful toxins and negative energy;

4. Improves concentration;

5. Provides good physical tone and muscle tightness.

Morning exercise rules:

1. No sudden movements, everything is smooth and to the best of your ability;

2. Exercise must be done before breakfast and coffee;

3. Most of your morning exercise should consist of warm-up and stretching;

4. Exercises should be performed on all muscle groups, starting from the head and neck;

5. No strength or endurance exercises;

6. The duration of exercise is not as important as regularity, so don’t overwork yourself and try until you sweat;

7. Strengthen the effect of morning exercises with a contrast shower.

A set of exercises for morning exercises:

1. Rotation of the brushes. Clench your palm into a fist and begin to rotate your hands, first in one direction, then in the other direction. Alternatively, you can clasp your palms together and make rotational movements.

2. Neck rotation. Lower your chin to your chest. From the starting position, we begin rotational circular movements, first in one direction, then in the other.

3. Elbow rotation. Stretch your arms forward in front of you and begin to rotate your forearms, first toward you, then away from you. A more complex version of the exercise: simultaneous rotation of the forearms in different directions.

4. Rotation of the shoulder joint. Hands are bent at the elbows, fingers touching the shoulders. We begin rotational movements without lifting our fingers from our shoulders.

5. Rotation of the pelvis. Hands on the belt, feet shoulder-width apart. We begin circular rotation clockwise and counterclockwise.

6. Bend the torso forward. Feet shoulder width apart. We begin to reach down, trying to touch the floor with our fingers. A more difficult option: we try to touch the floor with the inside of our palm.

7. Side bends. Hands on the belt, feet shoulder-width apart. We bend our torso first in one direction, then in the other, without lifting our legs from the floor and raising our arm above our head.

8. Twisting. Hands in front of you about 20 cm from the body, bent at the elbow joint, palms touching each other. We begin to turn the body 180 degrees or more in one direction or the other, without lifting the feet from the floor. Only the torso is involved in the turn, the legs remain in place. Try to create the maximum level of rotation.

9. We squat with our arms out in front of us. Men perform 10 times, women 5 times.

10. Do hand push-ups. Men do push-ups from the floor, women from a chair. Repeat 10 times.

If this complex seemed too simple to you, you have the strength to work out more intensively for morning vigor and energy, then we suggest you use the video complex.

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Morning exercise is a healthy habit that allows you to keep your entire body in good shape, improve your health and take care of your figure. After its implementation, general well-being improves, attentiveness increases, internal organs and systems are enriched with oxygen. The health procedure will bring maximum benefit if it is performed on a regular basis. Let's look at how to do exercises correctly and what exercises you should use for this.

After waking up, the human body remains in a state of sleep for some time: the lungs are constricted, the nervous system is inhibited, and blood circulation is reduced. Therefore, it is not recommended to give yourself a serious load in the morning. Long distance running and strength exercises will be a real test for the body. You risk getting injured or causing an imbalance in your internal systems.

But exercise is a universal and useful option for morning activity. A set of simple but effective exercises will tone your muscles, improve oxygen saturation of the brain and internal organs, and speed up metabolic processes. Even if after this you have to sit all day in the office, then at least in the first half of the day calories will not accumulate, but will be burned, which is necessary.

Photo: How to do exercises in the morning correctly

Charging has fundamental differences from other types of loads. Its goal is to fill you with energy for the whole day. Strength training and cardio exercises exhaust the body, after which the only desire is a well-deserved rest. Charging is a set of warm-up exercises for joints and muscles.

Unconditional advantages:

• allows you to cheer up in the morning;
• saturates with energy and positive emotions;
• strengthens the immune system;
• increasing physical endurance;
• takes little time, unlike other types of physical activity.

When and how to exercise - make a schedule

Morning exercises are perhaps the most popular way to exercise at home, but some people still don’t know how to do exercises correctly. You should definitely start doing it in the morning. This way you will set your body up for the upcoming work regime and get a boost of energy for the whole day.

In the evening, almost all a person’s strength is already running out, so doing a set of exercises will not bring the desired vigor, but, on the contrary, will take away the last energy. However, if you want to not only improve your health, but also lose weight, then supplementing your exercises with evening exercises is a great idea.

Charging time may vary. Beginners are recommended to practice for 10 minutes; gradually the duration can be increased to half an hour. The basis of morning exercises is their regularity. You should exercise every day, but don’t be upset if for some reason you had to postpone exercise. By doing exercises 5 days a week, you will already achieve noticeable results, strengthen your body and improve your well-being.

Photo: How to do exercises in the morning correctly

1. Exercises should be done before breakfast. However, be sure to drink a glass of water before doing this. If you feel a pang of hunger, you can pour a glass of juice or tea. The blood is in a thickened state after the night. If you start charging right away, you will overload your heart;
2. start the exercises with the easiest ones, gradually moving on to more complex ones;
3. choose the optimal set of loads that do not take away strength, but rather add vigor. Or shorten the charging time;
4. breathe correctly - inhalation should be carried out not only from the chest, but also from the stomach;
5. during activity, think about pleasant things - this will make the exercise more effective, because training “through force” does not lead to the desired result;
6. start training with a pulse of 90 beats, gradually raising it to 110 beats.

Advice: Plan your time in advance so you can do what you planned without rushing. There should be at least an hour between your awakening and going to work. After finishing charging, take a shower, preferably a contrast shower. This way you will relieve tension from your muscles and get an additional boost of strength. It is recommended to have breakfast half an hour after completing exercises.

Personal motivation

Exercise seems like a fairly simple form of physical activity, but most people don’t find time for it. It is very difficult to give up an extra hour of sleep. Therefore, first of all, you need to change your attitude towards morning activity and understand that you are doing this for your health and maintaining your figure.

Understand that exercise is an investment in your happy future. How much effort you invest, you can count on such a volume of dividends. Before training, light a fragrant candle, drink a cup of delicious tea and turn on rhythmic music. Then the training process will seem really pleasant to you.

Particular attention should be paid to the choice of music. She motivates and doesn't let you stop. If the set of exercises involves fast movements, then choose melodies with a tempo of about 150 beats per minute. If the workout is more relaxing and smooth, then slow compositions are suitable. It is important that the breathing is coordinated with the movements and rhythm of the music.

Compiling a set of exercises

Choosing the right exercises is not difficult. If the exercise lasts 15 minutes, then the first 5 should be spent on warming up. Next, start exercising to strengthen muscle tone. You should start your warm-up by walking around the room. At the same time, the abdominal muscles should be tense. Supplement your walking with arm movements. The ideal end to the warm-up is jogging in place or jumping jacks. More dynamic exercises follow.

Photo: Morning exercises: a set of exercises

For the neck:

• tilting the head to the right and left;
• forward and backward movements;
• slow circular rotations.

For hands:

For the body:

For legs:

Additional loads

If the standard program seems too simple to you, then you can supplement its complex with the following exercises:

1. leg lunges;
2. push-ups - the easiest way is to lean on the wall in a standing position, then you can do push-ups from the bench, then from the floor on your toes;
3. bending in different directions with dumbbells;
4. abdominal exercises - crunches, leg lifts, rotation of a gymnastic hoop;
5. exercises with an expander;
6. deflections for the legs - we bring one leg forward and bend it, the other remains straight, resting on the toe;
7. back deflection - we lower ourselves to our knees, rest our palms on the floor, make deflections;
8. holding the plank position;
9. perpendicular movements - lie on the floor, at the same time raise straight arms and legs;
10. lunges with bends.

What effect can you expect?

The effect of regular use of a set of exercises will not take long to appear. In just a couple of days you will begin to wake up easier, and your body will begin to work much faster. Morning exercises help activate the auditory and visual organs, normalize the functioning of the vestibular apparatus, eliminate lethargy, and mobilize the nervous system.

Morning exercise leads to improved blood flow, as a result of which the brain and other organs are better saturated with oxygen. The heart muscle is also strengthened. Regular exercise has a beneficial effect on the health of organs, joints, muscles, and activates restoration and regenerative processes.

Morning activity prepares the body for the upcoming load and activates mental activity. Therefore, the working day will be more productive. Exercise also allows you to lose weight by losing fat mass.

Key mistakes when charging

• emphasis on only one muscle group - exercise is aimed at activating all muscle groups, concentrating on only one of them completely contradicts the concept of morning exercises. Many argue that they do not have enough time to work out the whole body, and they pay attention only to problem areas. In this case, it will not be possible to achieve the effect of general tone and quick awakening of the body;
• equating exercise with intensive training - do not confuse two completely different areas of physical activity. The first is aimed at giving muscle tone and strengthening overall health. You can and even need to do it immediately after waking up. The second one requires a lot of time and energy, and should be started several hours after sleep;
• hopes for rapid weight loss - exercise cannot provide the same effect as regular visits to the gym. It has a slower effect on weight loss. However, it does not take much time. To speed up the process of body correction, supplement exercises with proper dietary nutrition, walk more;
• supplementing exercises with serious physical activity - it is recommended to leave exercises that are exhausting for the evening. Otherwise, instead of an influx of strength after charging, you risk feeling a loss of energy. It is best to do jogging and strength exercises at the end of the working day, when mental activity is no longer needed, and after completing the workout you can rest peacefully.

Experts say that in order for a good morning to be not only good, but also healthy, you need to do morning exercises. And with the folk wisdom that how the morning begins, the whole day will be like that, there’s no point in arguing. Not many of us are used to working out after sleep, but let's see what morning physical activity can give us.

What will morning exercises give us?

A few effective exercises in the morning will not take much time, but will bring a lot of benefits. Develop a healthy habit and you will undoubtedly receive:

Even very small loads will help the body wake up. The cardiovascular system will begin to zealously pump blood throughout the body and distribute oxygen to every cell. And this increases energy levels and gives strength. In just 10-15 minutes you will be ready to “move mountains.”

Great mood

Morning exercises do not involve heavy loads; they are easy and enjoyable exercises. And since this is pleasant, the brain will not keep itself waiting and will give the command to produce endorphins - the hormones of happiness and joy. After all, it’s great to start a new day in a good mood, all adversity will fade into the background, and you can set off to conquer the world with a smile on your face.

Losing excess weight

By forcing all organs to work, you will start the digestion processes and speed up your metabolism with the help of exercises. In addition, moderate and regular exercise helps burn excess fat, strengthens muscles and keeps the body toned.

Willpower training

Getting up a little earlier in the morning turns out to be quite a challenge for many. By forcing yourself to tear yourself away from a soft and warm bed and start exercising, you develop a useful habit, train and strengthen the willpower with which you will not need to think.

Strengthens immunity

Thanks to morning exercises, the body receives enough oxygen, energy and health for the whole day. Even without taking into account the research of specialists, we can conclude that it strengthens the immune system and stimulates mental activity.

Rules for doing morning exercises

Morning exercises are aimed at stretching the muscles; there should be no strength exercises. Remember, it’s enough just to “start” the body, and heavy morning loads can negatively affect the functioning of the heart.

After waking up, give yourself 15-20 minutes to finally get rid of the power of Morpheus. Drink a glass of clean water with a few drops of lemon juice. It is wrong to jump out of bed and immediately begin active exercises. This will be stressful for the body. Take your time, stretch slightly, twist, tense your muscles, and only then get out of bed. Complete all the necessary morning procedures and get started.

10 ideas on how to motivate yourself to do morning exercises

Forcing yourself to do exercises regularly, and also to wake up earlier than usual to do so, is not an easy task. We offer several ideas that will help turn morning exercise into a pleasant habit.

1. Move your alarm clock. Usually the alarm clock is placed somewhere next to the bed, at the head of the bed, on the nightstand, etc. Place it far away from you, for example, at the other end of the room. You'll have to get out of bed to turn it off. This will make it easier for you to wake up and be able to do your exercises.

2. Find support from loved ones. Agree with your family that you will all do morning exercises together. This will not only invigorate everyone, but also bring them closer together, because a common goal will appear. If you live alone, then connect your friends to charge. Contact them by phone or online.

3. Record your goals. Every Sunday (or whatever day of the week you consider your reference day) make a plan for the next week. Clearly write down what time you will wake up every day and what exercises you should do. Later you can evaluate your successes or failures.

4. Make a motivating list of music tracks. Music is a great motivator. Set an invigorating, “igniting” composition to ring your alarm clock, and then turn on the player or music player and start exercising to your favorite tracks. They will give positive thoughts and help overcome fatigue.

5. Prepare a place for morning exercises in advance. You won't have to waste time finding and laying out a rug, bringing a chair, or gathering other necessary equipment if you do this the night before. In addition, this will serve as additional motivation to exercise, because yesterday you worked hard and prepared everything, you can’t just pass by.

6. Encourage yourself. If you managed to complete your weekly plan, be sure to reward yourself: get a manicure, watch an interesting movie, or go for a walk in your favorite park. Buy a new exercise t-shirt or something else for working out that will help you wake up more actively in the morning.

7. Tell the world about your plans and successes. Thanks to modern technology, this is easier than ever. Tell your friends on social networks that you are now determined to do exercises every morning. Report regularly on your achievements. Perhaps you will inspire someone else with your success.

8. Give yourself time. Getting up earlier in the morning than usual is difficult. And at first it will seem simply unbearable. But don't give up under any circumstances. Wait another week and you will feel that you are used to the new regime. You will begin to sleep better, wake up before the alarm rings and be full of strength and energy, and morning exercises will help you create an ideal daily routine.

9. Think about your breakfast. If you feel very hungry after sleep, then eat something small that can give you strength: some almonds or a banana. After exercising, eat a full breakfast and prepare something special as a reward for your efforts. But keep in mind that the food should be healthy and low-fat.

10. Tune yourself psychologically. You must clearly understand why you are doing morning exercises. If you want to lose weight, then place a photo in a prominent place with a model whose shape you strive for. If you want to be energetic and healthy, then make a list of what you can achieve if you start your day actively.

Morning exercise is a great habit, the effect of which you will see instantly.

We have prepared 10 effective exercises that will help you wake up and charge you with positive emotions for the whole day.

10 exercises for morning exercises

Exercise 1. Stretching

Start by stretching upward. Stand straight, feet shoulder-width apart. Fold your hands into a lock, with your palms turned outward away from you. Slowly raise your arms above your head and begin to reach your whole body towards the ceiling. Keep your back and head straight, do not bend. Perform the exercise for 10-15 seconds 3-4 times.

Exercise 2. Steps in place

Human feet have many sensitive points that are responsible for the functioning of different organs. To give them a light massage, walk in place, alternately focusing on the heels, toes and sides of the foot. Perform the exercise for 30-50 seconds.

Exercise 3. Rolling from toes to heels

Stand up straight. Place your feet at a distance of 15 cm from each other. Inhale and stand on your toes, exhale and smoothly roll onto your heels. Repeat the exercise 20-25 times.

Exercise 4. Rotations

To warm up the body, it is best to perform rotational movements. Start with the head, then move to the hands, elbows, shoulders, feet, ankles and knees. For each body part, do 10 repetitions in each direction.

Exercise 5. Alternating bends and squats

A simple but effective exercise that will help you use many important muscles. Stand straight, place your feet shoulder-width apart, hands at your waist. Slowly lean forward, then straighten your back and do one squat. Keep your back as straight as possible to avoid knee injuries. Repeat the exercise 10-20 times.

Exercise 6. Side bends

Take an upright position with your feet slightly wider than your shoulders. Raise your right hand up. Smoothly, without sudden movements, first lean to the left, then change your hand and lean to the right. Keep your back straight, lean clearly to the side. Repeat the exercise 15 times in each direction.

Exercise 7. Alternating leg pull-ups

Take a lying position. Straighten your arms up. Start with your right foot. Bend it at the knee and pull it towards you as much as possible, at the same time pull your bent left arm towards your knee. Then change your leg and arm. Repeat the exercise 15 times for each leg.

Exercise 8. “Kitty”

We stretch the abdominal muscle. To do this, stand on the mat with your knees, lean on your bent hands. Alternately bend and straighten your back muscles.

Exercise 9. Push-ups

There is a regular and lightweight version of push-ups. It differs only in the position of its legs. If you are well prepared, then do push-ups with your legs extended, resting on your toes; if it’s so hard, then lean on your knees. Do 15 push-ups.

Exercise 10. Stretching

Stand up, raise your hands up. As you exhale, rise onto your toes and smoothly stretch as high as possible. As you inhale, lower yourself completely onto your feet and relax your muscles. Repeat the exercises 5 times for 10 seconds.

Recover your breath, have breakfast and go conquer new heights!

Doing morning exercises is easy, we hope that thanks to our tips, tomorrow you will begin your path to a healthier lifestyle. Perhaps some of the exercises suggested above are not suitable for you for some reason. Then feel free to replace them with others, use them or consult with specialists. Share with us your successes or effective exercises that you do yourself. Have a productive day!

I'm sure you've heard more than once about the benefits of morning exercises. But until you do it, apparently, the Monday from which you need to start has not arrived. Read the article, and perhaps tomorrow you will start your day differently and will not consider it a waste of time.

While you are young and your body is not malfunctioning, you don’t think much about health, you just have it. As you age, and you acquire various problems, you begin to treat him differently.

Reading information about the benefits of physical exercise for health and vigor, I, far from being an athletic person, decided to “turn my face to sports.” I tried to exercise at different times, but through trial and error I came to the conclusion that the most acceptable thing for me was daily training in the morning.

Not right away, of course, but I began to enjoy these activities. And also a pleasant bonus was that I had additional energy and fewer health problems. Now I know for sure that morning exercises are not a waste of time, but a useful habit.

Morning exercises - health benefits or harm

Charging a mobile phone is important, we all monitor it - “what is it like to be left without communication.”

But to charge the body, give it strength and energy for the whole day - many people don’t think about this, and if sometimes they do, then banal laziness does not allow them to get out of bed a little earlier. Let's figure out whether it's really necessary to do something in the morning besides just waking up, having breakfast and getting ready for work.

1. During sleep, our body rests, which means that all organs work in slow motion - blood circulates more slowly, the heart beats slower, the blood thickens, and the nervous system rests. Therefore, when we wake up, we cannot immediately become active, because the body needs time to “start up”. It’s good if you went to bed on time and slept normally at night, otherwise such a state often happens - “you got up, but forgot to wake up.”
2. Proper morning exercise helps our body smoothly transition from a state of sleep to a state of wakefulness.
3. Someone might say that you can cheer yourself up simply - a cup of aromatic coffee, and you're fine. Firstly, how beneficial is this cup of coffee on an empty stomach? And secondly, morning exercises not only help you switch faster and tune in to active work, but other mechanisms that are useful to our body are also launched:

• thanks to morning exercises, the functioning of the cardiovascular, respiratory, and nervous systems improves;
• the metabolic process is enhanced, which helps improve metabolism;
• joint mobility improves, tone increases, figure improves, the body is not so susceptible to aging;
• After physical activity, you will enjoy breakfast. This is important for those who do not have the habit of eating in the morning;
• Thanks to morning training, you set yourself a positive attitude for the entire coming day, because in the morning your consciousness is not yet occupied with any distracting questions and problems that accumulate throughout the day.

The benefits of exercise for blood pressure and heart disease

Previously, doctors did not recommend physical activity for people suffering from high blood pressure and cardiovascular diseases. But it’s not for nothing that they say that movement is life, so now they are not so categorical on this issue.

Of course, we are not talking about intense aerobic exercise, but moderate exercise is even beneficial. Properly selected exercises can reduce blood pressure, increase the fitness of the heart muscle, restore its performance, and help the proper functioning of the entire body.

When choosing exercises for classes, you should consult with your doctor.

How to find incentive to exercise in the morning

For exercise to become part of your morning routine, you need to find an incentive for yourself, and then you won’t have to force yourself every morning.

I think, reading these lines, many women will say that household chores are sometimes as invigorating as exercise. And men will nod in agreement, especially those who have hard physical work. But I assure you that this is not so.

It is the right exercises that load different muscle groups. Exercise ultimately gives you vigor, not fatigue.

You will see this for yourself when you start doing morning exercises regularly. Choose health, an improved body, weight loss or a cheerful mood as an incentive, or better yet, everything in combination.

Correct morning exercises for men and women

We talked about the benefits, found an incentive for ourselves, but in order for morning exercises to be specifically for health, it is important to know how to do them correctly.

The main thing is to understand that it is exercise that is useful, not training.

In this case, it is not sporting achievements that are needed. The main goal is to help the body get into the daily rhythm, get a positive mood, increase your energy, and fall in love with leading a healthy lifestyle.

If you don’t feel well (not to be confused with laziness), or even worse, you get sick or an exacerbation of chronic diseases has begun, then it is better to postpone classes until better times.

Other important points for proper charging:

1. Do it before breakfast, in comfortable clothes and in a ventilated area, if you wish and can, do it outside.
2. Before starting classes, it is recommended to drink a glass of water (read about the benefits of water on an empty stomach).
3. How long does morning exercise last? Opinions vary, experts say that 10 minutes will be enough. During this time, the body will wake up and receive the necessary boost of energy. If you chose health as an incentive, then the exercise should last 20-30 minutes, this is the time that helps speed up metabolism, due to which impurities and toxins will be eliminated from the body faster.
4. There are quite a lot of sets of exercises to practice. Taking into account your body type, physical fitness and health, choose what is right for you.
5. It’s good when different muscle groups are involved during an exercise. Choose 8-10 exercises for yourself, which are performed in different positions - lying, standing, sitting.
6. Review your complex periodically, the variety will not let you get bored, and most importantly, different muscle groups will be involved.
7. To get started, take a look at the page “, also watch the exercise, and for example, exercise in the video:
8. Thank your beloved body for the work done! I always do this.
9. After charging, be sure to take a shower. This is not only a hygienic procedure, but also beneficial for health, especially if it is.

I think the benefits of morning exercises are obvious. If you do everything correctly, then every day you will feel rejuvenated, health and vigor will fill you.

According to research, brain cells, having received a charge of vigor, maintain their increased activity for the next ten hours, which contributes to the fruitful functioning of the whole organism.

Don't look for reasons to justify your reluctance to do exercises. You just need to overcome laziness and experience all the benefits that morning exercises bring. No matter how you look at it, there are only advantages everywhere. Involve your loved ones (husband, wife, children) in this useful event and make it more interesting together.

Health so outweighs all other blessings of life that a truly healthy beggar is happier than a sick king.

Arthur Schopenhauer said so, and it’s hard to disagree with this.

Take care of yourself and your loved ones, be healthy.

Elena Kasatova. See you by the fireplace.