Start your morning with these 5 exercises to be happier and healthier – India TV

The way you start your morning sets the tone for the rest of your day. A morning workout routine not only wakes up your body, but also improves your mood, energy levels, and overall well-being. Incorporating a few simple exercises into your daily routine can have a profound impact on your physical and mental health. Here are five exercises to start your day energized and feel happier and healthier.

Sun Salutations (Surya Namaskar)

Sun salutations are a series of yoga postures performed in sequence. This exercise is a great way to stretch the entire body, improve flexibility, and promote mindfulness. It also improves blood circulation and helps balance the body’s energy levels.

How to do it:

• Stand at the front of your mat with your feet together.
• Inhale as you raise your arms above your head and exhale as you lean forward.
• Step or jump back into a plank position, then lower yourself into a push-up position.
• Inhale as you arch your back into Upward Facing Dog, then exhale as you push your hips back into Downward Facing Dog.
• Step or jump your feet forward, then stand back up with your arms overhead.

Repeat this flow for 5 to 10 rounds.

Bodyweight squats

Squats are a powerful exercise that works your lower body, particularly your quads, hamstrings, and glutes. They also work your core and help improve your posture. Incorporating squats into your morning routine can increase your heart rate, build strength, and boost your metabolism.

How to do it:

• Stand with your feet shoulder-width apart.
• Lower your body by bending your knees and hips as if you were sitting in a chair.
• Keep your chest up and your knees aligned with your toes.
• Push through your heels to return to the starting position.

Perform 3 sets of 15-20 repetitions.

Plank

The plank is a simple yet effective exercise to strengthen your core muscles, which are essential for overall stability and balance. Holding the plank position can also improve your posture and prevent back pain.

How to do it:

• Start in a push-up position with your hands directly under your shoulders.
• Tighten your core and keep it in a straight line from head to heels.
• Hold the position for as long as possible, trying to hold it for at least 30 seconds.

Gradually increase the duration as you gain strength.

Jumping jacks

Jumping jacks are a great way to get your blood circulating and your heart pumping first thing in the morning. This aerobic exercise also helps improve coordination and endurance, while giving you a burst of energy.

How to do it:

• Stand with your feet together and your arms at your sides.
• Jump your feet out to the sides while raising your arms above your head.
• Jump back to the starting position.

Perform 3 sets of 30-50 repetitions.

Cat and cow stretch

The cat-cow stretch is a gentle yoga pose that helps relax the spine and relieve tension in the back. This exercise also encourages deep breathing, which can reduce stress and improve mental clarity.

How to do it:

• Start on your hands and knees, with your wrists under your shoulders and your knees under your hips.
• Inhale as you arch your back and lift your head and tailbone toward the ceiling (Cow Pose).
• Exhale as you round your back and bring your chin toward your chest (Cat Pose).

Alternate between these two postures for 1 or 2 minutes, concentrating on your breathing.

Why is it important to exercise in the morning?

Starting your day with exercise has numerous benefits beyond physical fitness. Morning exercises can help regulate your circadian rhythm, making it easier to wake up and fall asleep at consistent times. Exercise also releases endorphins, the body’s natural feel-good hormones, which can improve your mood and reduce stress throughout the day.

Plus, a morning routine that includes exercise sets a positive tone for the day. It fosters a sense of accomplishment and motivation, which helps you face the day’s challenges with a clear mind and an energized body.