Modern people spend too little time on physical activity. This threatens not only weight gain, but also health problems. Due to an inactive lifestyle, the likelihood of developing health problems increases significantly. The cardiovascular, musculoskeletal and endocrine systems are most often at risk. The second most at-risk areas are the nervous, reproductive, and digestive systems. Low physical activity leads to decreased blood flow or blood stagnation (especially with a sedentary lifestyle, which is most often observed among office workers and drivers). As a result, tissues do not receive enough oxygen, harmful metabolic products accumulate in them, which is one of the factors in the development of a number of specific diseases.
Important! An inactive lifestyle combined with sedentary work is a provoking factor in the appearance of hemorrhoids, osteochondrosis, prostatitis, and leads to a decrease in sexual and reproductive function in both men and women.
To stay in good shape, maintain health and youth for as long as possible, you need to start your morning correctly. Morning exercises allow you to recharge your energy for the whole day. It consists of simple exercises that help stretch joints and muscles, speed up blood circulation, normalize metabolic processes, and give you energy for the whole day. This activity is useful for children, adults, and the elderly. The main thing is to know how to do exercises correctly and what exercises to include in the complex.
Interesting! During physical exercise, endorphin is released - the “happiness” hormone. It will not only lift your spirits, but also speed up metabolism, reduce pain sensitivity, stimulate the immune system, and increase libido.
What is it for, what is it useful for and what does daily gymnastics give in the morning
Not all people understand why morning exercises are needed. It helps the body recover from sleep faster and gives a boost of energy for a long time. After physical activity, due to the increased flow of oxygen-rich and nutrient-rich blood to the organs, the work of the nervous system is activated, muscle tone increases, and the condition of the joints and organs of the endocrine system improves.
Interesting! Physical exercise has a particularly pronounced effect on the intestines. Since they accelerate intra-abdominal blood circulation, enhance the production of hormones and nerve impulses, stimulate peristalsis (rhythmic directed contractions of the intestinal wall), and the release of a number of biologically active compounds. Therefore, exercise is recommended for those who have intestinal problems.
Morning exercises have both a healing and preventive effect. After a light load, heart function improves, the tone of the vascular wall and immune reactions increase. However, to achieve a lasting effect, you need to do exercises regularly.
Since the human body quickly gets used to specific actions at a specific time (cyclical work), it is recommended to perform regular exercises at the same time. This will allow you to achieve maximum benefits from exercise.
Expert opinion
Evgeniy Kislitsa
Practicing surgeon. Certified massage master. Two-time vice-champion and heavyweight champion of regional kettlebell lifting competitions.
Carefully! Morning exercises should be abandoned in case of any disease occurring in the acute phase. Performing a morning set of exercises is contraindicated at high temperatures, bleeding (including in the first days of menstruation), problems with blood pressure, and the presence of malignant tumors. You need to exercise with caution in the 3rd trimester of pregnancy.
For children
The benefits of morning exercises for young athletes are invaluable. If parents teach their children to exercise regularly, they are more likely to lead an active lifestyle in the future.
Such activity will cheer up the baby, the main thing is to turn on the music and show him the exercises. He will wake up faster and get a boost of energy for the whole day. Over time, the child will form the habit of waking up on his own at the same time and doing exercises.
Morning exercises will have a beneficial effect on the child’s motor skills and motor activity. It will help keep your weight normal and improve brain activity, which is good for your studies.
In addition, daily physical activity develops perseverance and discipline in children.
It is necessary to distinguish sports from physical education. Children, especially preschoolers and primary school age children, should be given moderate physical activity according to their age. Exercise should not become a workout. After all, excessive exercise in childhood can cause much more harm to the body than lack of physical activity.
Benefits of a morning workout
Normalizes blood pressure and sleep
Morning exercise has a positive effect on blood pressure throughout the day and improves sleep quality. This was confirmed by the study Early morning exercise is best for reducing blood pressure and improving sleep. Dr. Scott Collier from Appalachian State University.
Together with his assistants, Dr. Collier tracked the blood pressure and sleep quality of the study participants - people between 40 and 60 years old who exercised three times a week. One group walked on the treadmill at seven in the morning, the second at one in the afternoon, and the third at seven in the evening.
Participants who exercised at 7 a.m. experienced a 10% reduction in blood pressure during the day and a 25% reduction in blood pressure during sleep. They slept better and had more beneficial sleep cycles than those who exercised during the day or evening.
Makes you wake up faster
A short morning workout increases blood circulation, awakens the nervous system and provides a powerful flow of oxygen, including to the brain. So no burnt scrambled eggs, forgotten things and liters of coffee - after charging, the brain will fully wake up and be ready to work.
Good for your figure
Early exercise is also good for your figure. If you start exercising immediately after getting out of bed, you are exercising on an empty stomach. This triggers the release of growth hormone and increases your sensitivity to insulin, which allows for better blood sugar regulation and allows the body to store glucose in muscle rather than subcutaneous fat.
By including strength exercises in your exercise, you will normalize your metabolism and ensure normal absorption of substances from food, which is also beneficial for your figure.
Helps you think better and feel happy
Study Differential effects of acute and regular physical exercise on cognition and affect. The University of Pennsylvania has proven that exercise has a positive effect on brain function and a sense of well-being throughout the day.
In the study, scientists found that people who exercised for a month showed better results in memory tests and felt happier and more prosperous than those who led a sedentary lifestyle.
In addition, active participants were also divided into two groups: one exercised in the morning before testing, and the second did not. As a result, the best results were shown by participants who exercised in the morning on the day of testing.
It turns out that in order to make your brain work better and be in an elevated mood during the day, you need to exercise in the morning.
Charging is definitely useful. But what about the exercises that should be included in it? Here are five rules that will help you create a good complex.
Lesson objectives
Light morning exercises last no longer than 10-15 minutes, but have a huge healing effect. It speeds up and facilitates the body’s entry into everyday activities.
Before morning exercises, the following tasks are faced:
- Awaken the body.
- Charge with vigor.
- Set it up in an effective way.
- Increase muscle tone, strengthen the musculoskeletal system.
- Activate the work of internal organs.
- Improve posture and gait.
Thus, this simple activity increases overall vitality, normalizes health, and puts you in a working mood.
Implications for human health
Exercise is beneficial for all people, regardless of age and level of physical fitness. The main goal of such exercises is to restore normal blood circulation and lymph flow after sleep. Gymnastics eliminates muscle tension that occurs as a result of being in one position for a long time, normalizes vascular tone and heartbeat.
The health benefits are as follows:
- quickly awakening and getting a boost of energy;
- activation of brain function;
- strengthening the cardiovascular system;
- restoration of lymph flow after sleep;
- improving joint mobility;
- toning the whole body;
- improving oxygen supply to muscles and joints;
- restoration of the spine and improvement of posture.
In the long term, morning exercises prevent cardiovascular diseases, diseases of the spine and the musculoskeletal system.
Doing simple exercises every morning is a good habit for health and longevity. In addition, gymnastics will relieve you of swelling, because the movement of lymph through the lymphatic vessels is restored, which reduces the accumulation of fluid in the tissues.
This habit will also have a beneficial effect on the nervous system. Morning exercises help you quickly get into work, increase concentration, and activate your mental abilities.
At the same time, oxygen supply to tissues improves, the nervous system recovers faster and becomes more resistant to stressful situations. Any physical exercise stimulates the release of serotonin, as a result a person feels joy and a surge of strength.
The best options for physical activity in the morning for health, energy and vigor for the whole day
It is important to choose a complex that will help include the main muscle groups and many joints. A set of exercises will help you work your neck, shoulder girdle, arms, stomach, back, buttocks, and legs.
A home complex may consist of the following elements:
| Worked area | Exercises and technique |
| Neck |
|
| Arms, shoulders |
|
| Frame |
|
| Legs |
|
These are basic elements that can be performed as the main morning complex or take some of them to warm up the muscles.
You can supplement the program with jumping rope, which accelerates fat burning, strengthens the heart muscle, and increases muscle tone.
The plank can replace all exercises if there is no time for full exercise. Rest on your elbows or palms, as well as your toes. Hold your body, tensing your abdominal muscles, back, and buttocks for 30-60 seconds or more. Make sure that the body forms a straight line. This exercise works all major muscle groups.
This is interesting! The best way to wake up, lose weight and improve muscle tone is jogging. Only training should be done on an empty stomach. 15 minutes of running at a free, easy or medium pace is enough.
Burpee
This exercise is great for working the entire body, but may seem difficult at first.
Stand straight, feet together, arms at your sides. Squat down, lifting your heels off the floor, and lean on your hands in front. Jump your legs back and take a lying position. Then jump back to the bent position and jump up. If you are tired, replace some of the jumping with straightening.
Evgeny Orlov, producer:
— I would like to get rid of the extra ten kilograms, but I always put off this goal until tomorrow. However, in the morning I always do something with my own hands: I cut the grass...
Several simple and effective programs for the whole body
Classic exercises are suitable for athletes of any age. This ten-minute complex will help awaken all muscle groups, charge you with vigor and positivity.
Classic set of exercises:
- Tilt the head back and forth, left and right – 10 times.
- Cross your outstretched arms in front of you – 8 times.
- Move your arms back (one up, the other down) 7 times, changing the position of the limbs.
- Extend your arms, bent at the elbows – 8 times.
- Rotate your shoulders (arms bent at the elbows, fingers on the shoulders) back and forth – 8 times.
- Tilt your torso towards your knees (arms behind your head) – 6 times.
- Tilt your body left and right with your arm raised – 6 times.
- Raise your knees to your chest while standing, then right and left - 7 times.
- Squat with your legs wide apart – 8 times.
- Take steps focusing on your toes, heels, outer, inner part of the foot - 8 times.
The following short exercise will help people with poor physical fitness to wake up and gain strength:
- Lean forward, trying to touch your hands to the floor.
- Run in place with your knees raised.
- Swing your legs backwards.
- Move your leg to the side and back.
- Swing your legs back and forth, gradually increasing the amplitude.
- Lying with your knees bent, lift your torso.
- Roll on your spine, clasping your knees with your hands.
- Lying on your stomach, lift your torso, straighten your arms, try to tilt your head back (pelvis on the floor).
- Raise your buttocks, fixating on the top point.
All exercises are repeated 10 times. Charging takes 15 minutes.
A set of exercises for morning exercises will help more experienced athletes wake up the body:
- Lower your body, touching the floor with your hands – 10 times.
- Squat with small dumbbells – 15 times.
- Do push-ups – 15 times.
- Perform crunches 10 times.
- Raise your legs while lying down - 10 times.
- Raise your pelvis, hold for 30 seconds.
- Perform the plank – from 30 seconds.
- Rise onto your toes – 30 seconds.
A quick charge will help you work out all muscle groups in 15 minutes.
A few rules for morning exercises
1. Exercises should be done immediately after waking up.
The body and brain may resist, but this is necessary. Wash your face and run to exercise. Believe me, after a few exercises the body will begin to wake up and the mind will begin to clear up. Gradually you will get used to doing exercises in the morning.
2. Gymnastics should be short.
There is no need to starve yourself with an hour-long workout in the morning, otherwise you will not wake up and will be even more tired. 15-20 minutes is quite a suitable duration.
3. Exercise should meet your goals.
In addition to general warm-up exercises, you can pay attention to problem areas. Want to keep your butt in shape? This means that you should include squats and lunges in your morning exercise routine. If you want to get rid of your belly and abs, then abdominal exercises will help you.
This does not mean that the entire complex should be used to pump up the muscles you need, but you can pay attention to problem areas with the help of 2-3 special exercises.
The main thing in morning exercises is systematicity, and even when you want to sleep more than ever, you need to get up and do exercises. You will wake up, your body will be fine, and the pride that you got up and started exercising will be off the charts.
How to do it correctly at home
Proper exercise will only benefit the body, the main thing is to adhere to the following rules:
- Train after water procedures on an empty stomach 15 minutes after waking up.
- Choose simple exercises (depending on your physical fitness).
- Perform gymnastics in a ventilated room or outdoors.
- Play some fun music.
- The main part of the complex consists of elements for warming up and stretching; it is better to abandon the power elements.
- Exercise no longer than 15-20 minutes.
- Breathe deeply, move smoothly.
- After training, take a contrast shower.
Complexes can be periodically changed or supplemented. Try to exercise at least 5 times a week, or better yet, every day.
How much load is recommended to include in a lesson?
To awaken the body, perform 7-10 movements to work all parts of the body. Start with simple elements, gradually increasing the load. After training, a person should feel light and cheerful, not tired. If it’s hard for you, then reduce the number of exercises or choose simpler ones.
If you haven’t played sports for a long time, then spend your first workouts no longer than 5 minutes. Over time, the duration of the lesson can be increased to 15-20 minutes, but no more than half an hour.
Where should you start warming up?
You can start training while still in bed, to wake up your body, stretch, arch your spine, turn your body, bend/extend your limbs.
Start your warm-up with joint exercises. First, perform circular movements with your neck, then with your arms, tilt and lift your body, rotate your waist, swing your legs. It is important to engage your entire body to speed up your circulation and metabolism.
What is recommended to end with?
After completing the main complex, it is recommended to stretch the muscles. It is enough to perform 2-3 exercises for different parts of the body. This is necessary to relax the muscles and increase their elasticity. Therefore, after completing a block of exercises, properly stretch your arms, torso, and legs.
If in the middle of the complex the pace is the most intense, then towards the end of the workout try to reduce it. This is necessary so as not to overload the heart.
How to make a rough plan for beginners
Beginners need to understand how to organize a morning exercise plan. The training begins with a joint warm-up. Include several exercises for all parts of the body. These movements will help prepare your muscles and joints for stress.
To speed up metabolic processes and blood flow, supplement the program with explosive exercise. This could be jump squats, jumping jacks, push-ups with a clap in the air, etc.
Be sure to include 2-3 elements in the complex to stretch muscle fibers. After performing them, the muscles lengthen, become more elastic, and pain decreases.
The optimal duration of morning exercises is from 15 to 20 minutes.
Choosing the intensity of your morning workout
Within two hours of waking up, there is a natural increase in blood pressure. During exercise, especially under severe stress, blood pressure rises even more, which negatively affects the heart - the risk of myocardial infarction increases, especially in people suffering from hypertension.
In addition, in the morning there is an increased amount of cortisol and adrenaline - stress hormones that the body needs to wake up. Physical exercise further increases their number, causing the heart to work faster.
All this is true, but should you be afraid of morning workouts? If you have hypertension or heart problems, are overweight or have a long history of smoking, it may be worth reducing the exercise to joint warm-up and gentle stretching, and postponing the workout to a later date.
If you are a healthy person without excess weight, you should not be afraid of more intense exercise. Morning exercise will only benefit you.
Methodology Lee Holden
Lee Holden's gymnastics is an adapted version of qigong (oriental gymnastics). It helps improve physical condition, fight stress, and lose weight. According to the author of the technique, it helps restore the balance between physical and spiritual states.
The Lee Holden complex consists of simple exercises. For exercise to be beneficial, you need to breathe with the lower abdomen, concentrate on your sensations during the exercises, and include an energetic massage in the program.
Lee Holden's gymnastics consists of the following elements:
- While standing, turn your torso left and right, bending your arms, patting your lower back and stomach with them.
- Stand with your arms above your head, exhaling and squatting, smoothly lowering your limbs. As you exhale, rise again.
- Lightly tap with your fists and palms in the area of the kidneys, inner thighs, chest, shoulders (inside and out), and neck.
- Place your hands in front of you, palms facing up, thumbs extended. As you inhale, raise your arms, and while exhaling, lower them to chest level.
- The position of the hands is the same, smoothly spread them, and then bring them together. In the same position, raise them to chest level and lower them.
- Connect your legs, place one hand on the center of your stomach, and draw a semicircle in the air with the other. As you inhale, move it in a circular motion, and as you exhale, lower it. So describe circles with each limb in turn.
These exercises help improve physical fitness, give harmony and vigor.
Main conclusions
Morning exercises will only be beneficial if a person follows these recommendations:
- Exercise on an empty stomach after water procedures.
- Include simple exercises in the complex.
- Do exercises that work all parts of your body.
- Warm up before performing the basic elements, and stretch after them.
- Breathe deeply, move smoothly.
- Train for no longer than half an hour.
- Do the exercises regularly (at least 5 times a week).
Concentrate on your feelings in order to enjoy the process, then morning exercises will give you vigor and health.
Plank with arm and leg raises
The exercise effectively tightens the stomach, arms and buttocks.
Take a lying position (lean on your forearms and toes, do not lift your pelvis). Straighten and lift your left arm first, then place it on the ground and lift your right arm. After this, first lift your left leg, then your right. Rest and repeat all over again.
It is enough to do this exercise 5 times.
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