Wake up! A revolution begins today in New Hampshire!
Hundreds of New Hampshire school employees have just begun a virtual walk through history along the battle routes of George Washington’s troops. That’s right, they’re going back in time to the American Revolution.
So if you think you’re out there trying to move more, eat better, and de-stress all on your own, think again. There are 25,000 PATH people in hundreds of different worksites across the country all on a journey to start every day on the right foot when it comes to healthy living.
Here are a few great reasons to start your day with exercise in the morning (adapted from Lifescript, a healthy lifestyle publisher):
1) On busy days time for exercise is the first to get scraped, especially when it’s scheduled at the end of the day. When it’s first on your schedule in the morning, you can almost guarantee it will happen.
2) When you exercise early, you maximize what Lifescript is calls “excess post-exercise oxygen consumption.” That is, you get your metabolism revved up first thing and it keeps going for hours after.
3) Being consistent about exercising in the morning will help set your circadian rhythm so that your body will eventually wake itself up on its own
4) Exercising in the morning helps grease up your post-slumber stiff joints, and allows you to sleep better at night — by contrast exercise at night raises your core body temperature which can make sleep slower to settle in.
5) Finally, Lifescript says, “Oxygen (not caffeine) is what your brain craves most in the morning.” After a busy night of dreaming and recovering, oxygen is the brain’s fuel and it needs gassing up!
And with all that in mind, here’s a “good morning” exercise routine you can do to get your heart pumping, and your muscles ready for the day…
Olga went all out on this one!
1. Seated, forward bend. Sit with soles of your feet together, as close to your groin as you can. Knees relaxed to your sides. Sit on a blanket to lift your hips if your knees are higher than your hip bones. Lean your chest forward to feel the stretch.
2. They call this “Cowboy Negotiation Pose.”. Squat only as low as is comfortable. If your heels lift off the floor, put a folded blanket under them. Press your right knee out away from your left. Hold and then switch sides.
3. Forward bend, called the “Hammock Pose.” Once bent over, walk your arms forward to create a good stretch in your lower back and hamstrings; so your upper back forms a hammock shape. Press your heels inward and then release, repeating.
4. Come up from forward bend. Straighten your body with arms overhead. Then bend your knees, rest your hands on your thighs and curl your tailbone under. Draw you chin to your chest and suck in your belly. Hold, exhale, straighten back up, arms overhead and repeat.
5. Warrior II. Remember to hold to both sides.
6. Low lunge. From Warrior, lower your lunge and windmill your arms around behind you to open your chest. Don’t forget to switch sides.
7. Rounded Plank. Pull up at the belly working those abs.
8. Cobra. One of our favorites! In this version, gently turn your head to one side, hold and then turn to the other to loosen up that neck.
9. Cat. Another old fav! Try sticking out your tongue and making a roaring face. Rar!
10. They call this one “Slumpy Swami Twist.” Silly. Be sure to twist to both sides. Because the inside shoulder is “slumping” or rounded, there’s some pressure on the lower back. If that’s uncomfortable, simply forgo the slump and elongate the spine instead. The twist is what livens you up the most.
WHEW! That’s a big set of exercises but you don’t have to hold them for long. Remember, five breaths and then move to the next one. Let us know if it wakes up your body!
(adapted from Yoga Journal, Sept 2008, Ryder, K.)