7 Simple Exercises That Will Make You Feel Better
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There are a number of studies that show that if you can do some exercise in the morning, you will be in a better mood throughout the day. You will have more energy and will definitely be a better coworker, friend or partner.
A Duke University psychologist who has researched the effects of exercise on depressed patients has concluded that exercise plays a specific role in treating this condition and plays an important role in preventing relapses.[1] According to the New York Times, scientists have now proven that exercise also increases brain power.[2]
Additionally, there are studies from Appalachian State University that show that blood pressure can be reduced through regular morning exercise.[3]
Here are 10 simple morning exercises that will help you feel great all day long.
You can incorporate some of these into your morning exercise routine or do them at home without having to join a gym. Consult your doctor before starting any form of exercise routine if you are new to it.
1. Stretching
Stretching exercises are useful for toning muscles and also preventing arthritis. They can be dynamic or static.
This dynamic is especially useful for doing other exercises in the morning.
They are also useful at other times of the day, especially after long periods of sedentary work. This is great for spinal flexibility as a good warm-up exercise.
Start by rounding your back like a camel, so that your head will try to find your pelvis.
Then lower and raise your head until your lower back is arched. Do these movements slowly and smoothly. About 4 or 5 times.
2. Go for a walk or run
This is best done outside so you can connect with nature, but running on a treadmill is almost as good.
You can increase the duration of time as your fitness program.
Always have new goals to achieve. Start with a brisk walk or run.
Great health benefits. You can build the strongest bones you can to help maintain your weight.
How you help your heart stay healthy and keep your blood pressure low.
3. Jumps
They are great for cardiovascular health and muscle toning.
With your feet together, jump while holding your arms and legs. Return to the first position and continue! You can start by doing this for 1 minute, then gradually build up to a number that you are comfortable with.
4. Yoga
This is a yoga classic. Among the benefits for the spine, balance, memory and concentration.
Start with the pose table (hands and knees). In the development before starting each movement.
As you exhale, raise your left leg parallel to the floor as you raise your right arm also parallel to the floor. Development in the lower arm and leg.
Repeat on the other side. 10 reps on each side is a good starting point.
5. Squats
Not only the legs are involved, but also the hips and knees.
Stand with your feet slightly hip-width apart. Then lower yourself down as if you want to bring yourself to a 90-degree angle. You can go back down again if you want. Then return to the starting position. Repeat 15 times for 2 sets for beginners.
The benefits that these exercises provide in knee stability can benefit the muscles in your legs, such as your thighs, hamstrings, and legs.[6]
6. Push-ups
The easiest version to start with is to bend your legs at the knees, so you don't have to lift your entire body.
Beginners can take up to a month to be able to do 100 push-ups so you need to start with a very small number and gradually increase.
This exercise is great for strengthening your chest, shoulders, and triceps. It is a great multi-muscle strengthening exercise. In fact, most of the muscles from your toes to your shoulders are being used.
7. Biceps exercises
You can do this sitting down so if you spend a lot of time on your phone this is a great exercise to do.
Choose the right dumbbells or other object that you can easily hold. Sit down with the dumbbells in your hands. You need to sit forward a little so that your triceps can lean against your thigh for support.
Then bring the weighted arm up to shoulder height and then back down again. Exhale as you lift the weight and inhale less.
Finishing…
A morning of exercise is not only a great mood booster, but it will help you keep your weight down and help you sleep better too!
Start by including one or more of these exercises in your morning routine!
* Research source: https://www.correbrasil.com.br/post/em-epoca-de-coronavirus-7-exercicios-para-fazer-durante-o-isolamento
