A easy morning movement routine to kickstart your day
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What’s your motivation to exercise? Are you a morning workout person?
Having a plan that you can follow is the most important thing you need if you want to achieve your health and wellness goals. Spring is just around the corner Canberra, let’s start planning now.
When it comes to a regular movement routine, the best time of day to exercise is one that you can do consistently. Week in. Week out. According to research, morning exercise is associated with more movement throughout the day.
I love exercising in the morning. Morning workouts have loads of health benefits. Here are my favourites:
- During exercise, your brain makes more endorphins, the “feel-good” hormone, reducing the feeling for stress. Who doesn’t want to start their day with less stress?!!
- Less distractions (because fewer people are up messaging and emailing you a list of things to do).
- For me, exercising early, makes me feel more energised throughout the day.
- Sense of accomplishment – which makes me more productive throughout the day.
What’s not to love about moving in the morning?
If you’ve always wanted to be a morning person, but struggle to make it happen…I’ve made it easy for you. Here’s your morning movement routine. I suggest printing it out, so it’s visible.
It’s six exercises, in bed or on the floor. Starting something new isn’t easy but with this, you don’t have to leave the house, the kids can do it with you, it’s free, effective and time efficient!
- Bridge – two sets of 10 repetitions.
- Supine alternate hip flexion.
- Clam shells.
- Four-point kneeling, opposite arm and leg lift.
- Cat and camel pose.
- Supine hamstring stretch.
To stick to your morning movement routine, a good way to keep you accountable is to monitor and measure your progress. It doesn’t have to be a regular beep test. Here are some easy at-home tests:
- Record your heart rate before and after exercise.
- Have a regular block that you run or walk around and time yourself. On my regular jog this morning I found a mindfulness chair at the top of the hill (pictured). Winning.
- Sit to stand test – how many you can do in one minute?
- Count how many squats and push-ups you can do in 30 seconds, and time yourself every week to see if you’re improving.
- Get a Fitbit or check the built-in health app on your iPhone and measure how many steps you do a day.
- Time yourself in front of your computer desk to see how long you can sit with controlled posture.
If you want to stay motivated, tune in to ABC Radio Canberra Mornings for the “Movers & Shakers” segment, every Tuesday at 10 am. I’ll personally guide you through an exciting exercise challenge designed to get you moving and feeling great. We have also an accountability chart you can print off and follow along with each week’s exercise program.
The purpose of monitoring your exercise program is to systematically stress the body so it improves its tolerance to the specific movement. You want the monitoring to be sustainable, easy, accurate, regular, and most importantly write it down (so you can see your improvement).
Now it’s your turn:
- Plan.
- Measure.
- REPEAT.
I’d recommend getting your active wear and drink bottle ready the night before. Good luck to you.
