Has your day ended on a bad note and you just feel like everything that could possibly go wrong is going wrong? Or perhaps you are extremely stressed out with all the things that are going on in your life, with family, friends and even work problems taking a toll on you. Many people wish for a magic pill to just restart everything and have their day start perfectly for once. Well, fret not, for this 20-minute morning routine will significantly improve your day when performed right after waking up.
2 Minutes – Stretching
After waking up and having your morning coffee, try to get a short 2 minutes stretch in. Not only does stretching improve your blood circulation, but the improved circulation means more oxygen being sent to your brain resulting in a clearer mind. Your body will also be less tensed and stressed, helping you potentially avoid chronic problems like aching shoulders and neck.
Start by performing a simple 30-second warm up by jogging on the spot or skipping rope. After which, a simple pectoral, neck, shoulder and back stretch can be performed. Once you have completed your stretches, it’s time to move on to a short 10 minutes exercise.
10 Minutes – Moderate Exercise
Exercise has long been promoted to the public because of the positive impact that it has on our health. If a large portion of your day is sedentary, then doing 10 minutes of moderate exercise will greatly increase your energy levels each day. Not only will you feel less fatigued, but your mood will be enhanced for up to 12 hours each time. Researchers at the University of Vermont have also found out that moderate aerobic exercise seems to create new brain cells in adults, potentially fueling cognitive intelligence throughout the day.
10 minutes of moderate exercise can be really easy to accomplish too. The exercises you can perform range from simple brisk walking, skipping rope, getting a short run, or even performing circuits. The key here is to really get your heart rate pumping to around 120 beats per minute, which you can measure with a simple fitness tracker.
8 Minutes – Meditation
Finally, you want to take some time to cool down by meditating for 8 minutes after your workout. You could choose to wait till you are done washing up after your exercise or just simply meditate straight after – it really doesn’t matter. The first step is to sit yourself down comfortably and relax your posture. Bring your attention to your breath and let your mind absorb the atmosphere and the feelings that are running through your body. When you realize your mind wandering away to random thoughts, slowly bring it back to noticing your breath. That’s it!
Perform this simple 20-minute routine every morning and you’ll not only get an excellent start to your day but feel energized and more at peace as the day goes by. Remember, change does not happen immediately, so give yourself some time to adapt to this new morning routine!