Simple Ways to Start Your Day the Healthy Way!
We cannot overstate the importance of having a good morning routine. Our mental, emotional, and physical condition for the remainder of the day is influenced by how we begin the first hour or two of our morning. These practices have been proved to lower stress, enhance metabolism, and even help you sleep better.
By developing a routine, you will begin your day on the right foot and be prepared to face all of life's curveballs.
While various things work for different individuals, here are some simple suggestions for improving your healthy morning routine:
Gratitude Meditation
Unfortunately, for many individuals, reaching for their phone is the first thing they do when they wake up in the morning.
If this is you, how many minutes do you spend each morning scrolling and perhaps allowing stress to develop as a result of what you read on the news, social media, or checking messages?
What if you made it a rule to take several minutes (before reaching for your phone) to focus on taking deep breaths and thinking of a few things for which you are grateful for.
Gratitude exercises have been shown to increase emotions of happiness, reduce stress, and enhance general well-being.
Let the Light In!
Facing the bright light of day first thing in the morning can help your body realize it's time to get up, making you more alert.
As soon as you get out of bed, open your curtains and windows and take a moment to breathe deeply and appreciate the fresh air.
And what better way to start your day than with the joy of feeling rested?
If you have the opportunity to walk outside before starting your day, do so.
Five Minute Yoga
Yoga for 5 minutes can help you improve your flexibility, build muscle, and align your posture. It significantly enhances balance and attention. Everyone has five minutes to include yoga into their everyday lives.
5 minutes of yoga is an excellent way to boost your overall wellness. It makes you feel incredible and provides you with a sense of joy, tranquility, and contentment for the remainder of the day.
Build a five-minute yoga practice at home.
5 minutes of yoga will provide both physical and psychological advantages. You will improve your attention, memory, and productivity. Balance the body, mind, and emotions. Get rid of back pain, tension and worry.
You can try this 5-minute yoga sequence:
Note: Always consult a doctor before beginning an exercise regime.
Cobra Pose
Cobra is a backbend pose that involves arching your spine backward – a movement known as spinal extension. Moving in this direction helps to offset all of the forward motion and more rounded forms that many of us generate during the day.
What To Do: Lie on your stomach, legs straight out in front of you. Lift your chest off the floor by placing your elbows beneath your shoulders and your forearms on the floor.
Consider pressing your hips and thighs into the floor and stretching your spine while maintaining your shoulders relaxed. Sit just high enough to get a nice stretch in your lower back. Don't overextend yourself, and stop immediately if you feel any discomfort or pain.
Upward Facing Dog / Downward Facing Dog
Down dog, one of the most known postures, is a terrific method to stretch your back, shoulders, arms, hamstrings, and, well, just about everything. It also helps you to feel calm and grounded.
What to Do: Get on your hands and knees with your palms slightly past your shoulder and your fingers pointing forward. Your knees should be beneath your hips, and your toes should be tucked. Raise your hips and thrust your body back into a V-shape. Foot spacing should be hip-width. Remember that it's fine if you can't get your feet to the floor (your hamstrings might be too tight). Spread your fingers and toes and bring your torso to your legs.
Cat / Cow Pose
Cat/cow is an excellent method to warm up your back and prepare your body for downward-facing dog. It also helps with mobility and core exercises without putting extra strain on your wrists and shoulders as a down dog motion would.
What to Do: Begin on your hands and knees on the floor, with your spine neutral and your abs engaged. Inhale deeply, then exhale by rounding your spine up towards the ceiling and tucking your chin into your chest, relaxing your neck. Arch your back and relax your abs on the following breath. Lift your head and tailbone up, taking care not to strain your neck by moving too rapidly or deeply.
Spinal Twist
Twists improve circulation and cellular detoxification by increasing blood flow. Twists help to relieve back discomfort. Stretching your spine strengthens and increases the flexibility of your back muscles, decreasing discomfort and allowing for more solid lifts.
What To Do: Lie on your back and hug your knees toward your chest before dropping both knees to one side and twisting your body in the other way. Maintain your knees and hips in line as you bring them toward the floor, and keep your chest as square to the ceiling as possible. Hold the position for 30 seconds and repeat on the opposite side.
Standing Forward Bend
Standing Forward Bend calms the brain and helps relieve stress. This pose also stimulates the liver and kidneys, and stretches the hamstrings, calves, and hips.
What to Do: Place your feet together. Bend your knees slightly and fold your torso over your legs, moving from your hips rather than your lower back. Place your hands on the ground in front of you, near your feet. To stretch your spine, inhale and expand your chest.
Maintain a forward-facing gaze. Exhale and slowly push both legs into a straight position. Raise your kneecaps and spiral your upper, inner thighs back. Maintain straight legs without overextending.
Exhale by extending your body down without rounding your back. Stay long throughout your neck, stretching the crown of your head toward the ground.
Triangle Pose
The triangle pose is a fundamental standing pose in yoga that strengthens and lengthens the hamstrings and groin while also opening the shoulders and expanding the hips. The fundamental stance is named for the triangular shape your body forms when moving.
How It's Done: Extend your front leg. Then, using your left hand, extend forward toward the ground. Tilt your torso forward and open it to the right. Rotate your arms to the 6 and 12 o'clock positions. Place your left hand on your shin or, if possible, the floor, and stretch your upper arm fingers toward the ceiling. Hold for 5-10 breaths before switching sides.
Make your bed
Making your bed every morning shows that you take personal responsibility for your chores and are dedicated to maintaining your personal space pleasant and neat. It establishes a precedent that strengthens your capacity to follow through.
Drink More Water
When you get up in the morning, your body's fuel supply has been exhausted and it has to be recharged. Rehydrating yourself first thing in the morning allows your body to replace all of the water that your cells and organs lost while sleeping.
Drinking enough of water in the morning is also an excellent approach to rid your body of any toxins that have been digested while you were sleeping.
By emptying out those dangerous toxins, your body will be able to resume normal functions more easily. This promotes organ health, improves bowel movement, and assists in the prevention of disorders connected with dehydration.
Drink Water Before Coffee
Drinking water first thing in the morning not only helps you rehydrate but can also jump-start your metabolism, increasing it by up to 30%.
Drink Lemon Water
Changing up your morning beverage doesn't have to be difficult. Lemon water is an excellent way to start the day.
It's low in calories and caffeine, and it's high in vitamin C.
Vitamin C, as an antioxidant, helps your immune system and protects your skin from UV damage. It's required for the production of collagen, a protein that serves as the foundation for your skin, tendons and ligaments.
Plan a Healthy Breakfast
If you're rushing to work, it's quicker to grab whatever's around on your way out the door or to use the drive-thru than it is to make something.
If you want to start your day with breakfast, arrange your breakfast options ahead of time. Prepare nutritious snacks, prepare your shakes so they only need to be mixed, and try with some healthy homemade energy bar ideas. Your body will appreciate you for it!
Take steps the night before to lighten your load and make the things you need to do relatively simple to help you complete your healthy morning self-care regimen.
Set out your clothing for the next morning, for example, put out your children's clothing as well (or have them do it). Another alternative is to prepare breakfast ahead of time. If you bring lunch to work or need to pack lunch for your children, plan ahead of time.
And Make Important Decisions the Night Before
Mornings are not the time to make crucial decisions. This can cause tension, high blood pressure, slow you down and exhaust your brain.
A healthy morning routine is intended to restore your body's balance rather than upset it by making difficult decisions.
You'll sleep better and have a calmer morning if you take care of them at night.
The Bottom Line:
Because you can't stop the morning from arriving, why not create your own morning ritual to greet it? Just bear in mind that the finest morning routines are usually preceded by excellent nightly habits as well!
Get Started!
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