You know that exercise is a great way to start the day, but it can be tough to fit time for a workout into your busy schedule. These are some suggestions for how to free up more time in the morning, along with exercise routines that will make you look forward to getting out of bed.
Tips for Freeing Up More Time in the Morning
If you wake up tired every morning, you probably need to get more good quality sleep.
Stick to a consistent bedtime and turn off the TV and computer at least an hour before you retire. You’ll do everything faster when you feel fully alert.
Take a single shower
Skip the shower until after you exercise rather than washing up twice. As a bonus, you’ll waste less water and help avoid dry skin.
Simplify your look
Talk with your hairdresser about getting a hairstyle that requires little daily maintenance. Limit the number of beauty products you use.
Store workout gear in one place
You’ll always know where your bicycle helmet is if you keep it by the front door. Keep your gym bag packed and in your car trunk so you’re always ready to go.
Lay out your clothes the night before
Stop wondering what to wear in the morning. Get your outfit ready before you go to bed.
Eat at work
It’s nice if you can sit down for breakfast but sometimes you need to eat on the go. Try a yogurt drink or a protein shake you can consume quickly at the office or during your commute.
Enlist family support
It’s always easier to make positive life changes when you have the support of your loved ones. Ask your kids to take on more tasks for getting ready for school. It will also help them to become more responsible.
Tips for Morning Workout Sessions
Visit the gym
Become an early bird at your gym. It’s often less crowded. The people who are there also tend to be more dedicated, so it may rub off on you.
Work out at home
You can stay fit without a gym membership. Turn on the TV to join in an exercise program. Jump rope or use a stairs machine.
Whittle your waistline while you take care of your house and yard. Mopping the kitchen floor uses up more than 200 calories an hour. High intensity activities like shoveling snow burn up more than 400 calories.
Sign up for an exercise class
Making it to class on time gives you an extra incentive to be prompt. Check the morning schedule at your local yoga studio. Libraries and community centers often offer programs at little or no cost.
Train at work
Many companies are investing in employee wellness programs. Your boss may be happy to lend the conference room for a session of step aerobics before work.
Head out to a park
If you live or work in the city, you can still enjoy exercising outdoors. See what’s going on at your local park. There may be a running track, fitness stations or drop-in Tai Chi classes.
Dive into a pool
Public pools are another great venue in the early hours. Swimming gives you all the benefits of a full body workout while being easy on your joints. It’s a great option for people with arthritis or other conditions who need low impact routines.
Daily exercise can help you lead a longer and healthier life. Put physical activity first on your morning schedule. You’ll feel more energetic all day long.
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I really wanted to talk about this topic today because the overweight and obesity epidemic is at an all-time high! We are a fat society and it’s killing us prematurely. Not only do I truly believe that you have the power to lose weight to improve your health, but the science also agrees! You can adopt healthy lifestyle practices that improve your health and enrich your life, which can in turn improve the lives of those close to you. You have the power to break the cycle of obesity so that you can leave a legacy of health to your loved ones.
I use lifestyle medicine as the first line of treatment, before medications, to treat lifestyle-related chronic diseases. Lifestyle-related chronic diseases include diabetes, hypertension, obesity, and some cancers, just to name a few. Lifestyle practices, such as eating a whole-food plant-based diet and regular physical activity, can help you lose weight, and maybe reverse some of your chronic diseases. In certain cases, these approaches may even outperform pharmaceutical therapy. But I always tell my patients that conventional medications may be appropriate at this time to prevent catastrophic illness, but over time, you can work to make the necessary lifestyle changes to possibly reduce and/or eliminate medications. Please remember to always consult your physician for your particular needs and circumstances prior to making any decisions whatsoever.
Since weight management is very important in combatting chronic diseases, I recommend that you be mindful of your weight and its fluctuations, and that you monitor your weight AT LEAST on a weekly basis. I recommend a scale that includes a body composition monitor (*this scale cannot be used with a pacemaker or other implanted devices).
Physical activity (or exercise) can improve your health and reduce the risk of developing several chronic diseases like high blood pressure, type 2 diabetes, and cancer, just to name a few. Physical activity can improve your mood, boost your immune system, and even help you maintain a healthy weight.
I often recommend yoga and resistance training for physical activity, but as you are aware, there are plenty of forms of “movement” that you can do! But for the basics, especially if you’re just getting started, yoga and resistance training are where I would start.
Yoga can be a great way to improve your strength and flexibility, manage your stress, improve your heart health, and lose weight! I recommend using a grounded yoga mat to connect yourself with the earth and reduce inflammation.
Resistance training is the mainstay for overall health. It not only has beneficial effects on reducing body fat, it also increases muscle size and strength. Check out some basic dumbbells/free weights that I recommend to everyone.
Another alternative for dumbbells/free weights are resistance bands. They are great for physical therapy, yoga, strength training, and excellent for traveling.
Remember, living a healthy lifestyle including eating a whole foods plant-based diet, regular physical activity, and reducing stress are the best ways to maintain a healthy weight. Let me know what you think in the comment section below.
PS. I am always asked what tools and resources I recommend to help you reach YOUR health goals. Here is the ever-growing, always updated list for you.
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