Why is morning exercise beneficial at any age?

In the modern world, there are different opinions about the benefits or, conversely, the uselessness of morning exercises. Exercising in the morning is everyone's choice. Those who do exercises always find a lot of advantages and benefits. For example, the ability to quickly wake up and cheer up, get a positive attitude for the whole day in 10 minutes. And those who are lazy will always find an excuse for themselves - there is little time in the morning, and the body has not yet woken up for physical activity.

To understand the truth and fiction regarding morning activity, let's look at history. The ancient Chinese claimed that 10-15 minutes of morning exercise replaces half an hour of exercise in the afternoon. So, it seems that morning exercises are worth doing at least to save evening time for yourself and your family.

Why do you need morning exercises?

Each of us faces the question: why do we need morning exercises at all, is it really necessary for a person?

Below is a list of 10 reasons highlighted by fitness trainers, weight loss consultants, and medical personnel.

Why is it necessary to do a set of morning exercises?

1. a healthy body burns more calories throughout the day
2. Morning exercise helps awaken the body. Over time, your body adapts to this routine and feels much better in the morning.
3. While playing sports, a person's mood improves, and you also get a boost of energy for the whole day.
4. To discipline the body, it is best to start with morning exercises.
5. Scientists have proven that physical activity of the body stimulates mental activity.
6. A simple 10-minute exercise in the morning will help keep your body in athletic shape.
7. Wake-up exercises not only help you wake up, but also significantly improve your performance in any sport.
8. Morning exercises adjust all the physiological processes of the body to the desired wave, due to which your well-being improves.
9. Exercising in the morning promotes a good appetite and also helps control the process of eating throughout the day.
10. Charging does not take more than 10-15 minutes of your time in the morning.

Simple workouts at home do not require special skills, sports equipment or a visit to an expensive fitness club. For morning exercises to be effective, do not do them forcefully, but find within yourself the motivation and desire to change and improve for the better. Properly selected music for training also perfectly awakens and sets the mood for the whole day. A set of exercises for gymnastics must be selected individually, based on your gender, age, and weak points of the body.

A set of exercises for exercise in the morning

A useful set of exercises can be the same for the whole family. The following exercise scheme will be beneficial:

• tilting the head to the sides;
• turns of hands clasped in a lock towards oneself and away from oneself;
• grab your shoulders with your fingers and rotate your elbows in different directions in a circle;
• perform smooth bends, trying to reach the floor on straight legs;
• one hand is placed on the waist, the second is raised up (bending towards the bent arm);
• holding onto a chair, swing your legs forward and backward (alternately).
• with the hand on the waist, rotate the hips clockwise and counterclockwise. When performing this last action, you should pay attention to your feet. They should not come off the floor surface.

Morning exercises for the whole family

Nothing motivates like doing exercises together. Teach not only your own body, but also your family to a healthy lifestyle. There's nothing better than starting the work day with a nice 10-minute exercise with your beloved spouse and children. For joint activities, it is best to choose the simplest actions that no one will have difficulty repeating. Gymnastics for the whole family includes fast steps and running in place, bending back and forth and left and right, stretching, squats, lunges and other light exercises. If the weather outside is good, then go do gymnastics outside, while inhaling fresh air and enjoying the sun's rays. Before you start charging, it is recommended to drink a glass of water, and after finishing, take a contrast shower. After completing all the morning procedures, be sure to treat yourself and your family to a delicious, nutritious breakfast. After all, breakfast is the most important meal of the day. Do morning exercises every day and very soon you will notice that regular exercise has health benefits.

Complex for women.

The dream of every woman is to always be slim and fit. You will be surprised to learn how morning exercise can help you lose weight and keep your body toned. Morning exercises for weight loss always consist of two main blocks: stretching and basic exercises. Gymnastics for women focuses on the girl’s weak areas - the hips and sides. Below is an example of a simple morning exercise routine for women.

1. Start with a warm-up. From the head, move smoothly to the shoulders and down to the torso and legs. Simple tilts and rotational movements will help you with this. After thorough stretching, begin the main exercises.
2. Torso bends. When bending forward, try to reach the floor with your hands.
3. Swing your legs. Keeping your leg straight, make several swings back and forth, as well as in both directions.
4. Exercises for the abs. Sit on your back, hands behind your head, and pull your knees to your chest. When lifting your torso, try to reach your knee with your elbow.
5. Squats. Do 3-4 sets of 10-15 reps.
6. Push ups. If your physical fitness does not allow you to do straight push-ups, lean on your knees.
7. Bridge. Complete your morning exercise with this exercise.

Complex for men.

A fit figure is the key to success for any man. To keep yourself in good shape, you don’t have to spend many hours in the gym or become a fan of bodybuilding. To have an athletic physique, don’t be lazy and do morning exercises 4-5 times a week. Gymnastics for men can include both exercises with your own weight and exercises with additional weights in the form of dumbbells and barbells. The main thing to remember is that the positive results of morning exercises are achieved due to the regularity and cyclical implementation of the chosen program. Below is an example of a simple set of exercises for men.

1. A quick warm-up for each muscle group.
2. Squats. This exercise is a classic for working the muscles of the thigh, buttocks and lower leg. Squats can be done with dumbbells, or without. It is necessary to do 3-4 approaches of 20-25 times.
3. Lunges. Lateral and classic lunges help stretch the entire body, as well as pump up the legs.
4. Plank. This exercise seems very simple at first glance, but in fact requires a high level of concentration and control of your body. And most importantly, the bar allows you to tighten all the muscles of the body.
5. Push ups. To keep your shoulders, arms and chest toned, include a few sets of push-ups in your morning exercise routine.
6. Abdominal exercises. Do not forget to pump up your torso in any way that is most pleasant for you.
7. Leg raises. This exercise is perfect for the lower abs and will serve as the completion of morning exercises.

Complex for children.

Morning exercises are useful not only for adults, but also for children. The physical development of children largely depends on the behavior and habits of their parents. From an early age, children's gymnastics disciplines the body, establishes the correct daily routine, and accustoms them to physical activity. Below is a simple set of exercises for children .

1. Walking in place.
2. Tilts the body back and forth and left and right.
3. Hand jerks.
4. Swing your legs.
5. Squats.
6. Raising the body in a sitting position.
7. Flexion and extension of the arms while lying down.
8. Jumping on the left and right legs.
9. Calm walking in place.

Exercise good for health

Don't think that morning exercises can get your body in shape. Experts say that the tasks you perform at home in the morning are just a way to wake up, and not a way to actively lose weight. This is because 15 minutes of warming up is not a highly energy efficient exercise. To achieve results in weight loss, you definitely need to go to the gym and train 3-4 times a week.

There are certain rules for doing morning exercises:

• it is imperative to perform it only in a well-ventilated area;
• you should choose comfortable and comfortable clothes;
• tasks should not be completed on an empty stomach, it is advisable to drink a glass of water 15 minutes before;
• It is believed that it is preferable to finish the warm-up by taking a contrast shower;
• Over time, it is necessary to change exercises, add new tasks, and modify old ones. You need this for the reason that the body quickly gets used to monotonous activities, so the effect is lost;
• choose exercises for health from videos on the Internet. A sufficient amount of literature and video files will allow you to choose exactly those tasks that you can do.

Important! Experts say that exercise must be done correctly so as not to overstrain your body.

When we wake up in the morning, our body does not enter an active and cheerful state. As you know, it takes from 1.5 to 2 hours to fully activate. The work of muscles and joints significantly speeds up this process. The health benefits of exercise are undeniable in this case. You should not perform active and strong loads, as this can lead to excessive stress on the heart muscle and adverse consequences. In addition, experts advise beginners to spend a little time on exercises in the morning, gradually increasing both the load and the time of gymnastics.

To add to your mood, you can turn on music, as this will make it both more fun and enjoyable for you to do. In addition, the tempo of the music sets a certain rhythm for your workout.

The benefits of daily exercise

A lot can be said about the benefits of regular morning exercises, but it’s best to try it once and see for yourself. We want to once again emphasize several generally accepted factors that may motivate you to do daily physical activity.

What are the benefits of morning exercises?

• strengthening the immune system;
• hardening the body from a very early age;
• good health for the whole day;
• appetite regulation;
• disciplining the body and just a great start to every day.

The benefits of morning exercises for children

Morning exercises are especially necessary for children. From an early age, a child begins to understand how important it is to maintain health. By performing a simple complex, after a short period of time the benefits of morning exercises will be especially noticeable for schoolchildren:

1. The child wakes up easily and quickly.
2. He is active and energetic, ready for a new day.
3. Growth and development occurs without deviations, excellent physical shape is observed.
4. Movement coordination is more precise.
5. Disciplinary habits are developed.
6. The body's protective functions are strengthened.

Overcoming laziness, determination, and endurance are the best foundations that will be useful in adult life: accordingly, the benefits of morning exercises for children will affect not only their health. It develops character and the desire to achieve.

Charging rules

Remember that exercise should be fun, so choose exercises that you enjoy doing. The purpose of exercise is vigor, activity, good mood. There are a number of simple rules, compliance with which will bring the desired result.

• Don’t overexert yourself; multi-kilometer runs and strength exercises cannot be considered exercise. In the morning, you cannot use additional weight-bearing equipment and equipment; all exercises are performed with your own weight. A different approach will be stressful for the body.
• You should start charging immediately after waking up. The first preparatory exercises can be done in bed - stretching, light twisting of the torso, pulling the legs to the chest. Don't put off charging for too long; start it 10-15 minutes after you wake up, even if you are not yet accustomed to the new rhythm.
• The duration of the exercise is only 10-15 minutes, the complex consists of 5-10 types of exercises. This amount can be reduced or increased depending on the degree of preparation and well-being.
• It is important to perform the exercises at a calm pace, slowly and measuredly, avoiding sudden movements.
• Prepare comfortable clothes made from natural fabrics in advance and ventilate the room before starting.

Remember that the key to effectiveness is regularity. Stick to a healthy lifestyle and proper nutrition, for which your body will certainly thank you!

Do children under five years old need to do exercises?

Some skeptics believe that the benefits of exercise for children under five or six years old are reduced to zero, they say, children are already hyperactive, why do they need additional stimulation? Firstly, not all children are active and restless by nature - there are also quiet ones who can sit all day in the children's corner, fiddling with a thread from a colored ball.

Secondly, we should not forget about the progress of diseases caused by civilization - after all, modern children will be more happy to play games with a computer than with their peers in a sandbox or park. And the most important thing: by teaching the baby to do daily morning exercises, the parent quietly instills in the child the importance of an active and healthy lifestyle, of course, by example.