Exercise Tips

If you’re feeling tired and stagnant in the morning, simple exercise may be what you need. Simple stretches and exercises can strengthen bones, improve your mood, and help your body flush out accumulated toxins. Any movement at all will have healthful benefits. If you haven’t exercised in awhile, try something like a 30-minute walk every day to start.

Another good idea is to stretch for a couple minutes at the beginning of each day. Stretching will help your muscles and improve flexibility. Below are ten simple exercises you can do every morning. They can be performed at any time during the day but make for an especially great wake-up routine.

1) An Eye-Opener
Focus on things at various distances to relax your eyes. Alternate between near and far objects or simply follow your finger. Do a few sets and then take a couple long blinks.

2) Neck, Side-to-Side
Relax your shoulders and lean your head to one side, hold it for about 5 seconds, and comfortably lean your head to the other shoulder. Repeat this a few times on each side.

3) Neck, Front-to-Back
Lower your chin to your chest and then tilt your head comfortably back. Repeat this several times.

4) Touch Your Toes
Gently lower your arms and reach towards your toes by bending at the waist.

5) Back Stretch
Sit up straight, place your hands on your waist, and lean back slightly. Stretch from your waist. Take a deep breath and relax between each rep.

6) Trunk Twist
Extend your arm across your chest and twist at the hips in that direction. Use the back of your chair for leverage.

7) Upper-Torso Stretch
Lift your arms to shoulder height and move them like you were rowing a boat. Spread your fingers as you row forward and tighten them into a fist as you pull back. Don’t let your arms drop. Repeat this a couple times.

8) Shoulder Stretch
Extend one arm across your chest and use your other arm to extend the stretch by pulling your forearm closer to your body. Hold it for 5 seconds and switch sides.

9) Arm Stretch
Put your hands together in front of you and flex your wrists at a 90-degree angle with your fingers pointing upward. Raise your arms while pushing your palms together until your elbows are near your ears. Exhale as you lower your arms back down. Repeat a few times.

10) Ankle Stretch
This is similar to riding a bike. Bend your knee and raise your foot, flexing so that your toes are pointing down. Flex your ankle in the opposite direction and push your leg forward as if you were pedaling. Repeat this a few times then switch legs.