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5 exercises to do in the morning for a healthy body and brain, increase longevity

There are many reasons why regular exercise can help you feel good, no matter what time you exercise. However, if the mornings aren’t too busy, experts recommend taking this time to practice to have a positive effect and last through the day.

“Not only does it remove stress from the body after a night of lying in the same position, exercising in the morning also helps build endurance and the ability to manage stress. Obviously, the less stress you have, the more energy you have to use throughout the day,” says American fitness expert Ridge Davis.

No one wants to be tired and exhausted all day, so being active in the morning is a good idea.

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Morning exercise is beneficial for body and mind

Being physically active has a huge impact on mental health by promoting and increasing alertness, helping you make the right decisions throughout the day,” says rheumatologist Magdalena Cadet, NYU Langone Hospital (NYU Langone). America) said. “Exercise helps the body produce happy chemicals (endorphins) which in turn stimulate parts of the brain, helping us reduce anxiety and increase self-confidence,” he adds.

More than increasing energy and reducing stress, morning exercise is also beneficial for many internal and external bodily functions such as increasing metabolism. Regular exercise in the morning also helps you sleep better at night.

“Several studies have shown that exercising upon waking can change a person’s circadian clock, thereby helping us to be more alert at the beginning of the day and thereby improving sleep quality at the end of the day,” explains Dr. cadet. Research shows that exercising at 7 o’clock is optimal.

An exercise routine is a bonus in itself, and just being physically active can reap many benefits. However, there are also moves that can help you get the most out of your morning workout. Here are some moves suggested by experts:

Whole body warm up

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Before doing any exercise, you should warm up, stretch the whole body

Stretching the muscles can help relieve tension after a night in bed. Before starting your morning workout, or if you’re just doing a few simple moves, do a quick full-body warm-up, advises American personal trainer Lisa Mateo.

Mateo recommends stretching your quads, hamstrings, hips, shoulders, and triceps… along with some cardio (like jumping, running, knee height, etc.) to get your heart rate up.

Tree Pose to activate legs and core area

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Tree pose strengthens the calf and core muscles and helps focus the mind.

Tree pose can help improve balance and stability throughout the day.

According to American yoga and meditation instructor Kristin McGee, the tree yoga pose or Vrikshasana is the perfect morning exercise. This pose helps you maintain balance and strengthens your leg and core muscles.

This movement also helps focus the mind – a very important factor in setting up a successful and healthy start to the day.

Working on:

Stand straight, back straight, shoulders relaxed, feet together.

– When the leg feels solid, transfer the weight to the right leg, lift the left leg, adjust the body, place the left foot on the right thigh.

– When the left leg is in a stable position, bring your hands together in front of your chest as if you were praying or raising your hands above your head. Experts recommend that anyone who is unbalanced should put their hands on a wall or table for support. If you’re not used to it, you can also place your left foot in a lower position instead of on your thigh, on your shin.

Hold the pose for 5-10 breaths, then switch sides.

Downward dog pose wakes up body and mind

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Downward facing dog is a simple pose but brings many benefits to the whole body

This pose not only improves blood circulation to the brain after sleep, but also has the ability to stretch and tone the entire body.

This pose, true to its name, is reminiscent of the way a dog stretches to stretch its entire body after waking up. Humans can imitate this movement by taking the following steps:

Support both hands and feet on the mat, knees hip-width apart, hands shoulder-width apart, fingers spread apart.

– Use the strength of the arms to push the body up slowly, straighten the legs, feel the energy flowing in the opposite direction to the arms, make the arms stronger and stronger.

– Move hands forward, backward to lengthen the body. Squeeze your thighs as you move. Hold the pose for one to three minutes, focusing on your breath.

– Finally, slowly bend your knees and return to the “baby” position to relax your body.

The “Dead Bug” movement strengthens core muscles and prevents back pain

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Simulate the steps to do dead bug pose (deadbug)

The “deadbug” is a move that health professionals prefer in the morning because it helps strengthen core muscles and prevent damage to the lower back – a problem that many people face in modern life.

Working on:

– We recommend practicing on a mat to support your body and avoid back pain. Start by lying on your back, lower back pressed against the mat, belly button pulled into the spine. Lift arms straight up towards the ceiling with feet perpendicular to the floor, knees in a position as if resting on a table.

– Slowly lower the right arm behind the floor without touching the floor, while extending the left leg, lower the leg until it is parallel to the floor and pause for a moment. Then return to the starting position and repeat on the other side. Do alternating sides and gradually increase the number of times in each training session.

– Do not rush. All movements should be done slowly. According to experts, the slower the movements in the “dead insect” pose are repeated, the more effective the core muscle group will be.

Note: Always press your lower back against the mat, don’t let your lower back arch.

Standing and squatting exercises to increase total body flexibility

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The right squat step.

Squat is a standing exercise with dumbbells or bare hands, can be done anywhere, is beneficial for many body functions with just one movement.

Chiropractor Magdalena Cadet says squats are her favorite exercise, especially in the morning because the movement helps increase whole-body mobility, is useful for ligaments and connective tissue yields, while supporting an effective fit.

However, be careful if you have an injury or condition that could make you unsuitable for this exercise. “Those with knee, back or hip problems should avoid squatting or consult a doctor before performing this exercise,” advises Cadet.

Correct movement is the most important thing to reap the benefits of squats. Start with your knees slightly bent and your feet firmly on the floor, without tiptoeing. The hips and ankles should point outward. Don’t let your knees go past your toes and keep your feet no wider than your shoulders.

Visualizing your upper body as a straight line will help keep your posture straight and aid in correct movement. Then, push your chest out and keep your thighs parallel to the floor, squeeze your stomach, and push your butt back. Keep your core tight as you pose for stability.

Beginners try to hold the pose for 5-10 seconds at a time.

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Things to consider when doing squats.

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