This morning routine will improve your day
30 minutes a day can set your health in motion
Starting your day on a positive note can have a lasting impact on your overall well-being. A consistent morning routine can help improve your mood, increase energy levels, and set yourself up for success. In this post, we'll explore a 30-minute morning routine that incorporates stretching, breathing exercises, and a short cardio workout to boost your mood and kick-start your day.
The Science Behind Morning Routines
Research suggests that morning routines can have a significant impact on mental health and well-being. A study published in the Journal of Clinical Psychology found that individuals who practiced morning routines experienced reduced symptoms of depression and anxiety. Another study published in the Journal of Occupational and Organizational Psychology found that morning routines can improve cognitive function and increase productivity.
The 30-Minute Morning Routine
This routine is designed to be completed in 30 minutes, 6 days a week. Feel free to adjust the duration and intensity based on your individual needs and fitness level.
Minutes 1-5: Stretching
Begin by dedicating 5 minutes to stretching. Focus on major muscle groups, including:
• Neck stretches: Slowly tilt your head to the side, bringing your ear towards your shoulder. Hold for 30 seconds and repeat on the other side.
• Shoulder rolls: Roll your shoulders forward and backward in a circular motion. Repeat for 30 seconds.
• Chest stretch: Place your hands on a wall or door frame and lean forward, stretching your chest. Hold for 30 seconds.
• Leg swings: Stand with your feet hip-width apart and swing one leg forward and backward, then switch to the other leg.
• Hip circles: Stand with your feet together and your hands on your hips. Move your hips in a large circle, first clockwise and then counterclockwise.
Minutes 6-15: Breathing Exercises
Dedicate 10 minutes to breathing exercises. You can choose one or a combination of the following techniques:
• Diaphragmatic Breathing : Also known as belly breathing, this technique engages your diaphragm and promotes deep, relaxed breathing. Sit comfortably with your back straight, place one hand on your belly and the other on your chest. Inhale deeply through your nose, allowing your belly to rise while your chest remains still. Exhale slowly through your mouth, allowing your belly to fall.
• 4-7-8 Breathing : Also known as the "relaxation breath," this technique involves breathing in through your nose for a count of 4, holding your breath for a count of 7, and exhaling through your mouth for a count of 8. Repeat for several cycles.
• Box Breathing : This technique involves breathing in for a count of 4, holding your breath for a count of 4, exhaling for a count of 4, and holding your breath again for a count of 4. Repeat for several cycles.
Minutes 16-30: Short Cardio Workout
Dedicate the final 15 minutes to a short cardio workout. Choose one of the following options:
• Short Run or Jog : Head outside and jog or run at a moderate pace for 15 minutes. You can also use a treadmill or indoor track.
• Jumping Jacks : Stand with your feet together and your hands by your sides. Jump your feet out to the sides while raising your arms above your head. Quickly return to the starting position and repeat for 15 minutes.
• Burpees : Start in a standing position, then drop down into a squat position and place your hands on the ground. From there, kick your feet back into a plank position, do a push-up, then quickly return your feet to the squat position. Stand up and jump up in the air, landing softly on the balls of your feet. Repeat for 15 minutes.
Dietary Ideas
To get the most out of your morning routine, consider incorporating the following dietary ideas:
• Pre-Routine : Fuel your body with a light snack or drink 30 minutes before starting your routine. Some options include:
o A banana with almond butter
o A small serving of oatmeal with fruit
o A glass of freshly squeezed orange juice
• Post-Routine : Replenish your energy stores with a nutritious breakfast within 30-60 minutes after completing your routine. Some options include:
o Scrambled eggs with whole-grain toast and avocado
o Greek yogurt with berries and granola
o Smoothie bowl with spinach, banana, and almond milk topped with nuts and seeds
Tips and Variations
• Listen to Your Body : If you're new to morning routines or exercise, start slowly and gradually increase the duration and intensity.
• Mix it Up : Vary your routine by incorporating different stretching exercises, breathing techniques, or cardio workouts.
• Make it a Habit : Consistency is key. Try to perform your morning routine at the same time every day, even on weekends