“Movement is life.” You might have heard Brad Pitt utter those words in the movie, World War Z, or for sure you heard JB mention it on today’s coachcast. On a sheer biological level, without movement, there truly is no life. If your lungs do not move, you can not breathe. If your heart does not move, it can not pump blood through your body. If your blood cells don’t move, they can not transport oxygen. And the list goes on and on. Movement is what equips our amazing and highly complex bodies to operate. So, movement is life.
With that said, any person has the ability to do ten to fifteen minutes of light, moderate movement to start their day. This is not “going to the gym for 2 hours” type of exercise. What these morning exercise routines are more of a “your body has been asleep for hopefully 7 hours and needs to be primed and stretched before being able to fully function for you through the day” type of exercise.
These morning exercise routines are very short and quick, yet highly beneficial for your mind and body. They range from 3 to 15 minutes at maximum. These are to be done as soon as you wake up in the morning before you go about your day. These are 5 very different little warmups in the morning that will get your blood flowing and keep that gorgeous mind of yours alert.
1. Quick Morning Workout
2 minutes: neck rolls, shoulder rolls, arm circles
1 minute: stretch downward to touch your toes.
20 jumping jacks
Stretch — use your favorites.
2. 10 Minute Morning Yoga Routine
Feel refreshed and invigorated with this 10 minute routine. Here’s a breakdown of all the poses in the sequence. Click the link located below the following list of poses for the entire blog post.
Seated Side Stretch — Stretches and lengthens the sides of the body.
Cat — Massages the spine and helps correct posture.
Cow — Easy, gentle way to warm up the spine.
Downward Facing Dog — Stretches the hands, feet, calves, hamstrings, spine and shoulders.
Low Lunge — Opens the chest. Stretches the thighs and groin.
Seated Twist (Marichi’s Pose) — Stretches the shoulders and spine while massaging the abdominal organs. A great pose for detox.
Seated Forward Fold — Stretches the spine, shoulders, hamstrings.
3. 6 Minute Morning Workout Routine for Busy People
You’ll perform 4 body-weight exercises (squats, push-ups, planks, and bicycle crunch) back to back with little to no rest in between for 1 to 3 sets depending on your time.
15 push ups
30 seconds plank hold
15 bicycle crunch
1 set = 6 minute
2 sets = 12 minute
3 sets = 18 minute
And that’s it. You’re done!
4. 4 mins Morning Qi Gong and Stretching (VIDEO)
Qi Gong is an ancient Chinese health care system that integrates physical postures, breathing techniques and focused intention. The word Qi Gong (Chi Kung) is made up of two Chinese words: Qi is pronounced chee and is usually translated to mean the life force or vital-energy that flows through all things in the universe. The second word, Gong, pronounced gung, means accomplishment, or skill that is cultivated through steady practice. Put together, Qigong (Chi Kung) means cultivating energy, it is a system practiced for health maintenance, healing and increasing vitality.
Qi Gong practices can be grouped as martial, medical, or spiritual. All styles have three things in common: they all involve a posture, (whether moving or stationary), breathing techniques, and mental focus. Some practices increase the Qi; others circulate it, use it to cleanse and heal the body, store it, or emit Qi to help heal others.
5. 8 Minute Tai Chi Morning routine (VIDEO)
Tai Chi is a moving form of Qigong that can be done as a martial art or for health. Most people practice Tai Chi today for their health maintenance and improvement or to help relieve the effects of normal aging and some chronic conditions such as arthritis.
Already have a morning stretch / exercise routine? If so, leave us a comment below as we’d love to hear what you are doing. If you don’t yet have a short morning exercise routine, try out one of the 5 above and let us know how you do. Remember, movement is life, and we want you to live a LONG time — so now is the time to move!