Morning exercises to help you start your day strong

Regular exercise and physical activity are important to the physical and mental health of almost everyone even older adults. Staying physically active helps you continue to do the things you enjoy with more positive insights and lets you stay independent as you age. Being mindful of regular physical activities over long period of time can produce long-term health benefits. Given below are some quite useful mind relaxing and staying fit morning exercises which will help you start your day with more energy.

1. Overhead stretch: Extend your arms over your head, feeling your body stretch from your toes to your fingertips. Take 3 to 4 deep, relaxing breaths. As shown below,

• Hamstring stretch: Grasp 1 leg and pull it towards you, then straighten it as far as comfortable. Keep the other leg flat while on bed. Take 3 to 4 deep, relaxing breaths, feeling your hamstring lengthen. Repeat with the opposite leg.

• Squats: Stand with your feet a bit further out from your hips. Arms are out in front of you. Then, lower yourself with your whole upper body in a position to sit down until you reach a 90 degree angle. If you feel likely you can go down further. Then return to the starting position. Repeat 15 times for 2 sets for beginners.

• Going for a morning walk or a run: slowly start with brisk walking and work up to running. Try it outside rather than bumping into a treadmill and connect with nature to breathe in fresh air.
• Forward bend: Feet parallel and hip-width apart, bend from the waist, bringing your chest towards your thighs, keeping your legs and back straight. Hold for 3 to 4 deep, relaxing breaths, feeling the stretch in your hamstrings.

• Yoga stretches: yoga pose such as cobra stretch, plank and child pose will help you gain more energy and keep you fit. As shown in the figure below:

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