According to many studies, it has been shown that exercise brings many benefits both physically and mentally, helping to lose weight safely and strengthen the immune system. However, many people still do not really understand the importance and benefits of exercise. the top 9 morning exercises to help your body gradually become healthy and supple. especially at a time when the epidemic is still complicated like today.
1. What do you know about the benefits of exercise?
Although there have been many studies and reports about the benefits of exercise , people still do not really take the process of exercising every day. So, actually, what good effects will exercise bring?
1.1 Exercise helps maintain a fit body
One of the most effective and safe ways to maintain your body shape today is to exercise regularly. Because during exercise, metabolism will increase and excess calorie burning takes place, and at the same time helps the body become toned, supporting the elimination of toxins.
Some specialized exercises can also help you adjust your physique, creating beautiful curves as you want. Many people who are active in the arts have to maintain a strict exercise regimen regularly to always keep the desired body shape.
1.2 Exercise helps improve chronic diseases
People with chronic diseases such as heart disease, diabetes, etc. are often recommended to maintain a moderate lifestyle, use foods that are safe for health, and exercise regularly. Therefore, improving health is one of the most talked about benefits of exercise .
Many doctors said that patients with chronic diseases but regularly exercise, exercise their body, whether it is just walking for 30 minutes a day or doing basic exercises with moderate intensity, have a faster recovery rate. better than those who don't exercise.
You can learn more about exercises that are suitable for your fitness and health status, and stay active every day to improve your resistance to disease.
Exercise helps to improve the condition of chronic diseases
1.3 Exercise helps strengthen the immune system
One of the benefits of exercise is strengthening the body's immune system. With each exercise of the body, the immune system will begin to release a quantity of anti-inflammatory Cytokin antibodies, helping to effectively fight "attackers".
After a long time, your immune system will be completely enhanced, so experts often recommend that we maintain a regular exercise routine. In addition, the exercise should also go hand in hand with the adjustment of the diet, should eat more green vegetables, ripe fruits, and products containing many vitamins, fiber, support to increase the body's resistance.
1.4 Exercise slows down the aging process
After many studies have taken place, it has been found that one of the benefits of exercise is to slow down the aging process from the inside out, helping you to stay young and live longer. In particular, just by proper exercise every day, people can limit the penetration of many dangerous diseases, help the organs to regenerate and recharge, and at the same time, the skin is also rejuvenated and healthy. full of life. However, in addition to exercise, you should also combine with a diet rich in fiber and vitamins to prevent aging more effectively.
Exercise helps prevent signs of aging on the skin effectively
1.5 Exercise improves memory
Being active helps you reduce stress in daily life, enhance memory as well as the ability to concentrate and absorb new knowledge. In addition, regular exercise can also slow down the degeneration of the brain, thereby effectively preventing Alzheimer's disease, especially in the elderly.
1.6 Exercise improves mood and reduces stress
Regular exercise will contribute to stimulating the production of a number of hormones that are beneficial to the brain, helping to reduce stress and improve people's mood, helping to relieve life pressures and make you a happier, more relaxed. The special thing is, proper exercise can also improve mental health, which is an appropriate method to treat a number of other psychological conditions.
In the morning, if you start the day with a gentle exercise with moderate intensity, it can help your body be more flexible, supple, mentally alert and more excited.
Exercise improves mood and reduces stress
So should you exercise before going to bed ? The answer is that you should not exercise or exercise too close to bedtime, because it can cause your heart rate and body temperature to rise rapidly, making it difficult to stay awake. You can do gentle exercise about 2 hours before going to sleep, you will sleep deeply and sleep better.
2. 9 morning exercises to help improve health
Here are the top 9 morning exercises to help improve health , as well as start the day more effectively:
Movement 1: Stretching movement
Stretching is one of the methods to help strengthen the flexibility of the spine, back muscles and relax muscles.
Implementation steps:
Step 1: Stand up straight, feet shoulder width apart
Step 2: Right arm straight up, left hand straight down
Step 3: Slowly tilt the body to the left so that the left hand touches the foot part
Step 4: Hold the pose for a few breaths
Step 5: Move to the right and do the same
You should practice a few times until you feel more comfortable and alert.
Movement 2: Stretching the body
With this stretch, your whole body will be completely relaxed and relaxed.
Implementation steps:
Step 1: Lie on the floor or on a flat surface, arms extended straight over your head, feet placed so that they cross each other.
Step 2: Keeping legs straight, close and toes not spread
Step 3: Maintain the pose for a few minutes until the whole body is relaxed
This is an easy move to do, you can practice right in bed to help relax your body before fully waking up.
Light exercises to help you start your day healthy
Movement 3: Rolling up hugging knees
The knee-hugging movement is one of the 9 extremely popular morning exercises, helping to exercise the spine and improve blood circulation, making the body relax properly in the morning.
Implementation steps:
Step 1: Lie on the floor or on a flat surface, arms and legs along the body
Step 2: Slowly bend your legs forward, grab your knees with both hands, keep the head posture
Step 3: Maintain a steady breathing rhythm and hold it for a while. Do it at least 12 times for best results
This movement helps your body to move gently in the morning, thereby awakening the spirit and helping the mind to be more alert.
Movement 4: The movement of bending the knee to the chest
If you wake up after a long night and find your legs feel uncomfortable, you can start doing this move to relax and regain balance.
Implementation steps:
Step 1: Lie on the floor or on a flat surface, arms and legs along the body
Step 2: Slowly raise the right knee up to touch the chest, then hold it with both hands, the left leg also props up, keeping the head and neck position as before.
Step 3: Maintain a regular breathing rhythm and perform 3-4 times, then switch sides
With this movement, you will feel the muscles relax and be more comfortable after waking up.
Morning exercise helps to keep the mind alert
Movement 5: Neck stretch
One of the 9 most popular morning exercises is the neck stretch. With a simple implementation, you can practice even while sitting on your bed.
Implementation steps:
Step 1: Sit on the floor or on a flat surface, or in bed
Step 2: Slowly rotate your neck in a clockwise circle, placing your hands on your shoulders
Step 3: Rotate about 5 times and change direction counterclockwise
When performing the movement, should completely relax the neck and let your mind relax as much as possible.
Movement 6: Morning shoulder stretch
This shoulder stretch not only makes your shoulders strong and toned but also helps you wake up in the morning.
Implementation steps:
Step 1: Sit on the floor or on a flat surface, or in bed
Step 2: Slowly intertwine your hands, then raise your arms above your head, keeping them straight
Step 3: Raise ribs and hold for about 10s
Step 4: Repeat about 5 times to fully relax your shoulder muscles
You can do this exercise every day, right after waking up to warm up the body and help the mind to wake up to get rid of the fatigue after a long sleep.
Morning exercises to help you relax and be more flexible
Movement 7: Shoulder shrugs
The shrug is one of the 9 easiest morning exercises to help improve health. You should maintain the habit of performing regularly every morning to relax the body.
Implementation steps:
Step 1: Sit on the floor or on a flat surface, or in bed
Step 2: Shrug your shoulders upwards
Step 3: Repeat this movement about 10 times
Movement 8: Hip rotation
The hip rotation helps you relax the joints in the hip part of the body, making the body more supple and flexible after a long sleep.
Implementation steps:
Step 1: Stand straight, extend your legs so that they are shoulder-width apart, arms on hips
Step 2: Slowly rotate your hips in a clockwise circle
Step 3: Repeat counterclockwise
You can do this movement 1-3 times to relax the hips and help the muscles in this part be loosened.
Morning practice helps you have more energy for the long day
Movement 9: Squats
The squat is a familiar exercise movement for those who want to have a balanced, toned butt. However, this is also one of the moves to help you start the day sober and full of energy.
Implementation steps:
Step 1: Stand up straight, feet shoulder-width apart, face forward, hands parallel in front of the chest
Step 2: Slowly push the hips and buttocks back and lower the body down so that the thighs are parallel to the floor, keeping the back straight, the shoulders open, the abdomen contracted.
Step 3: Hold for about 2 seconds and raise your body back to the original position. Repeat the movement about 10 times
This exercise not only helps you to stretch and relax but also makes the body more toned. However, before doing this, you should warm up the engine with a few simple movements first.
3. A few notes after exercise
What should I do after exercising? Pay attention to the following things to have a full morning and a long day full of health:
Should not work immediately, but should take time to rest, especially the brain
Quickly change out of your gym clothes because wet clothes can cause a cold
Do not eat right after exercising for about 30 minutes so that the digestive system can rest
Do not sit or lie down immediately after exercise, it will cause blood to stop and muscle pain more
Should add mineral water or some mineral-rich sports drinks to provide energy
Should drink water containing minerals to replenish energy for the body
This is the Golden Key for those who want to:
Be in the best shape of their life
Boost their health
Improves general well-being
Improves mobility & flexibility
Feel better about their body
Lead a healthier & happier life
Be positive, high-energy, & motivated
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