For people who are busy working from the morning to the
evening, providing the time to exercise may not be an easy matter. Fortunately,
there are a number of minor exercise movements that you can do before working
in the morning. These movements are very simple and don’t take much time so you
can make it a routine without worrying about being late for the work.
Exercising in the morning has a number of benefits. In
addition to improving the mood during the day, this activity is also able to
improve the brain ability and maintain your productivity while at work.
A research conducted by Appalachian State University also
shows the other benefits of regular morning exercise, it is including lowering the
blood pressure and improving the quality of your sleep. Both are important
factors to go through the routine well in the next day.
In addition, a good quality sleeping can also help your body
control the hormones that regulate hunger. This hormone plays a role in gaining
weight. Therefore, the morning exercise routine will be very beneficial for
those of you who are in a diet.
A variety of light sports that can be done before work
You can exercise with or without special tools, both inside
and outside the home. You just need to adjust it to the tools available at home
and how much time you have before leaving for work.
Here are some light exercises before work that you can do:
1. Walk or jog
If you have more free time before leaving for work, then you
can try outdoor sports such as walking or jogging. Start by walking fast, and
then continue with running for 30 minutes.
Pause every 10 minutes. Aerobic exercise is useful for
maintaining the heart health and the blood pressure. Your body will also burn
up to 140-295 calories.
2. Exercise using barbells
Barbell exercises are a type of flexible exercise that can
be combined with a variety of movements. For example squats, front and side
lunges, lunge with bicep curls, deadlift, and so on. This exercise will
strengthen the muscle tissue, maintain the health of the circulatory system,
and can burn up to 110 calories.
3. Cat-camel stretch
Begin the stretching motion by resting on both palms and
knees. Then, bend your back so you can see the stomach area. Align your back
and keep your head flat until your back is curved. Do this light exercise 4-5
times before you go to work.
4. Jumping jacks
Start by standing in a straight position and meeting feet
together. Then, jump while stretching your arms and legs. Return to the
starting position and repeat again. Do these light motions for one minute, and then
add the duration little by little.
5. Basic yoga movements
There are various basic yoga movements that you can do, and
one of the simplest movements that don’t require a lot of space is the tree
To do this, you simply stand on one leg while lifting the
other leg. Position your hands as if crossing. Hold this position for 1-2
minutes, and then repeat by resting on your other leg.
6. Hip abductor side lifts
Lie down facing the right side with your right hand folded
resting on your head and left hand at the waist. Gently lift your left leg, and
then lower it. Repeat this movement 10-15 times, and then do it again on the
left side of the body. During lifting your legs, keep your hips from moving.
The various minor exercise movements that you do before
going to work are of great benefit to your health in the future. These
movements not only nourish your circulatory system, but also can improve the
posture that is disturbed due to too long sitting in a chair.
When you are used to the light movements, you
can continue the morning exercise routine with exercises that are more in
intensity. However, adjust this exercise to your abilities. Perform sports
movements according to the procedure to avoid side effects such as sprains and