What qualifies as a workout?
A series of exercises that are planned, organised, and goal-oriented. These goals vary from person to person and range from losing weight to strength building, improving flexibility, or conditioning the cardiovascular system. Not just physiological, workouts have tremendous benefits for our mind and help keep it agile. Workouts are developed for individuals, keeping in mind their age, exercise experience, and fitness levels, and can be classified into beginner, intermediate, and advanced levels. Workouts generally comprise strength, stretching, balance, and aerobic exercises designed to achieve specific objectives.
What makes morning workouts so special?
The amazing all-around benefits that we gain from workouts make it even more important to start the day with an early morning home workout. According to ancient yogic science, the pre-dawn time or the ‘Brahma Muhurta’ i.e between 3:30 am to 5:30 am is the time of the creator. It is believed the benefit of studying, praying, and exercising increase during this period. Scientifically also, for your health to be good morning workouts are recommended. When you workout in the morning, you do so on an empty stomach and bowels, which is imperative for exercising. Besides, your mind and body are less stressed and tired. This is the time when there are few distractions and you reap the benefits of exercise all day through improved metabolism and a healthier mindset.
How effectively can morning exercises be done at home?
The best advantage of a full body morning workout is that it can be completely customised according to space and equipment that you have at hand. Morning home workouts can be easily done without the need for special hi-tech equipment or a fancy studio or gym space. Here is how you can do your morning workout at home: Develop a plan for yourself keeping in mind your objectives and stick to it. To do your morning workouts properly, you can either learn them from an experienced trainer or good online channels. For your morning workouts, find a space in your house that’s well ventilated and lit. This is to ensure good energy and positivity. The space that you choose for your early morning workout must not be cluttered and should be clean and calm. For a good morning workout, switch off your phone and TV.
Who can do morning workouts?
A morning full body workout can be done by anyone who wants to be fit and healthy and increase stamina. These workouts can be specially customised and scaled up and down for: Seniors can easily do a gentle early morning workout. Children as young as 7 years old can do simple workouts in the morning. People who have experienced a recent injury and are healing can start with simple workouts in the morning to regain their strength. People who have undergone surgery and are recuperating can start simple morning workouts to regain physical fitness. Pregnant women can do simple and gentle morning workouts. Those who suffer from muscular weakness, fatigue, digestive issues, etc., can do morning yoga to gain strength.
Who should avoid morning workouts?
Certain conditions render morning workouts difficult and even risky for some people. Morning workouts should be avoided or done only doctor’s consultation by: Seniors who are suffering from arthritis, osteoporosis, or other medical conditions should avoid workout in the morning. People who have recently undergone surgery and are yet to recuperate. Anyone who has suffered a recent injury that’s yet to heal. Pregnant women should not do morning workouts without consulting their doctor. If you are undergoing severe bouts of stress, anxiety, and mood swings. If you have recently suffered from high blood pressure, heart attack, asthma, spine injury, etc. If you are suffering from flu, cold, or fever. If you have had diarrhea and it’s yet to settle.
List of the best morning exercises to do at home
Here is a list of some of the best morning exercises you can do at home to improve your strength, flexibility, and balance: 1. Marjiarasana (Cat pose) 2. Veerbhadrasana (Warrior pose) 3. Shishuasana (Child pose) 4. Squats 5. Lunges 6. Jumping Jacks 7. Power Pushups 8. Inchworm Stretch 9. Calf Raises 10. Planks
Here is a detailed step-by-step explanation of the best morning workouts:
Marjiarasana (Cat Pose):
One of the best exercises for beginners, this helps in stretching your spine for better flexibility and curing back pain. It also improves your blood circulation, coordination, and focus. Start with bringing your hands and knees in the table-top pose. Your arms should be perpendicular to the floor with arms under the shoulders. Look straight ahead. Inhale and release your chin and tilt your head gently to the back. Hold the pose for a few seconds.
Total Sets: 2-3 sets of 5-6 reps | Total Time: 5-6 seconds
Veerbhadrasana (Warrior Pose):
This is one of the best morning workouts to help increase the strength in your spine, abdomen, and shoulders. It also reduces digestive issues and is also a great exercise to reduce belly fat. Stand straight with your legs wide apart. Turn your right foot out to 90-degrees. Lift both arms sideways to shoulder height with your palms facing upwards. Exhale and bend your right knee. Turn your head gently to look on your right. Inhale and return to the starting position.
Total Sets: 2-3 sets of 8-10 reps | Total Time: 5-45 seconds
Shishuasana (Child Pose):
This is one of the best morning workout exercises that helps in reducing back pain, curing constipation, and soothing your nerves. Sit on your heels and slowly bend forward so that your forehead touches the floor. Keep your arms alongside your body with hands on the floor. Gently press your chest on the thighs. Hold this position for a few seconds and come up.
Total Sets: 2-3 sets of 6-7 reps | Total Time: 5-20 seconds
One of the most effective morning workouts at home, squats are great for weight loss and strengthening your lower body. Stand with your feet shoulder-width apart. Raise your arms slowly in the front. Lower yourself as if you are sitting in a chair by bending your knees and your hips out. Hold the pose for a few seconds and return to the starting position.
Total Sets: 4-5 sets of 8-10 reps | Total Time: 5-6 seconds
This is one of the most energising exercises in a morning workout that strengthens your quads, glutes, and hamstrings. Not just this, lunges also help in improving your balance and flexibility. Start by standing with your feet together. Step forward with your right foot and bend your knees as you drop your left knee to the floor at a 90-degree angle. Lift your lunging leg to return to the starting position. This is one rep.
Total Sets: 4-5 sets of 10-12 reps | Total Time: 5-6 seconds
Jumping Jacks is the perfect morning workout and a full-body exercise. It increases your metabolism, improves the endurance of your muscles, and helps you relax at the same time. Stand straight with your feet together and hands at your side. Jump up, spread your feet and bring both your hands over your head. Jump again and return to the starting position.
Total Sets: 10-12 sets of 8-12 reps | Total Time: 3 seconds
Pushups are a simple exercise that helps strengthen the muscles of your chest and triceps. They also make your core strong and improve your metabolism. Start by lying on the floor on your chest keeping your legs straight out behind you and your arms should be bent at an angle of 45-degrees. Exhale as you push from your hands and heels as you bring up your torso, chest, and thighs off the ground. Pause for a few seconds as you keep your core engaged. Inhale slowly and come back to the starting position.
Total Sets: 2-3 sets of 10-20 reps | Total Time: 5-6 seconds
This is a very effective morning workout that fuels up the entire body. It not only strengthens your lower back, abs, and upper back but also improves your balance and stability. Stand straight with your feet shoulder-width apart. Bend over and touch the floor with your palms. Slowly walk your hands out as much as you can. Keep your legs straight. Pause for some time. Walk back up to the starting position. This is one rep.
Total Sets: 4-5 sets of 10-15 Reps | Total Time: 5-6 seconds
This is a bodyweight exercise that straightens and strengthens your core and spine and helps improve your metabolism. Start with your face down and forearms and toes on the floor. Keep your elbows directly under your shoulders. Keep your head relaxed and gaze at the floor. Draw your navel in and engage your core muscles and keep your body rigid in a straight line. Hold this position for a few seconds and return to the starting pose.
Total Sets: 3-4 sets of 7-8 Reps | Total Time: 10 seconds
What are the benefits of doing these morning exercises?
There are tremendous benefits of morning workouts on our state of mind and the body. These include:
This morning workout classes help in stretching your muscles, which helps in alleviating pain due to inflammation, injuries, arthritis, etc. Regular morning workouts help in warding off serious diseases like heart diseases, type-2 diabetes, arthritis, osteoporosis, loss of muscle mass, high blood pressure, etc. Since you are working out in a stress-free environment, you feel more energetic after a morning workout. This not only helps you do your chores better but also releases serotonin in the brain. This helps in improving cognitive functioning. An early workout in the morning helps you control overeating. This helps in losing weight. Morning workouts help in reducing your stress and anxiety levels. They serve as an amazing distraction from stressful episodes and help you deal better with them. By helping the release of endorphins, morning workouts help release energy and improve your stamina over the course of the day. Morning workouts help in improving our breathwork that in turn improves our blood circulation. They help in improving your posture and reducing the fatigue that comes with not following good postural habits. They help strengthen your bones. This helps in preventing fractures, arthritis, osteoporosis, etc. later in life. Morning workouts are beneficial for people who want to lose weight. Since you lose weight, it directly impacts your self-confidence and self-esteem. This helps in reducing stress and promoting self-acceptance.
Downsides of morning exercises:
There are no inherent disadvantages of morning workouts. More than disadvantages, there are risks that occur by not learning the proper techniques of working out: Whichever exercises you include in your morning workouts, be it yoga, aerobics, or strength training, not learning them from an experienced trainer may result in injuries and fatigue. Doing high-intensity exercises for excessive periods may result in palpitations and injuries. Doing morning workouts when you are injured, stressed, or have a fever, etc. will result in fatigue and injuries.
Things to keep in mind when doing the above mentioned morning exercise at home:
Here are some tips that you need to keep in mind before you start doing morning workouts:
For a good morning workout, always do a warm-up and cool-down session. This is essential for avoiding fatigue and injuries. For an effective morning workout at home, choose a space that’s clean, well-ventilated, and has no heavy or sharp-edged furniture. Switch off your phones and TV for a distraction-free good morning workout. Start in moderation. Doing too much too soon will do more harm than good.
Never start a morning workout without the guidance of an experienced trainer. Avoid exercising when you are stressed, fatigued, or injured. Don’t give yourself unrealistic challenges but holistically build fitness into your lifestyle.
Things required to easily perform these morning exercises at home:
Here are the things that you need while doing an online morning workout at home: A yoga mat, aj umping rope, a balance ball and a resistance band.
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