What are the best ways to exercise in the morning

The suitable exercise methods after waking up in the morning mainly include jogging, yoga, brisk walking, skipping rope, and manual strength training. These exercises can help awaken the body, improve metabolism, and adapt to the morning physiological state.

1. Slow jogging

Morning jogging can effectively activate cardiovascular function and promote blood circulation. Low intensity jogging on an empty stomach can help with fat metabolism, and it is recommended to limit it to 20-30 minutes. Before running, it is necessary to warm up the joints and choose a flat road surface to avoid injury. People with high blood pressure or low blood sugar should avoid running on an empty stomach and can start with a small amount of food.

2. Yoga

Morning yoga improves body flexibility and regulates breathing rhythm through stretching and posture exercises. Recommend basic sequences such as Sun Salute and Cat Cow style, with movements that require abdominal breathing. Yoga can relieve muscle stiffness in the morning, especially suitable for sedentary people. Pay attention to keeping the environment quiet during practice and avoid doing it immediately after meals.

3. Fast walking

Fast walking is a low threshold aerobic exercise that puts less pressure on the knee joint. Maintaining a rhythm of 100-120 steps per minute, combined with arm swinging movements, can increase energy consumption. It is recommended to last for more than 30 minutes, which can significantly improve morning drowsiness. A portable pedometer can be used to monitor exercise volume, and park trails are preferred for terrain selection.

4. Skipping rope

Skipping rope is an efficient fat burning exercise that consumes about 100 calories in 10 minutes. Before jumping rope in the morning, it is necessary to fully move the ankle joint and use the forefoot landing method. Starting from 1 minute per group, a total of 10 groups can be completed. People with osteoporosis or knee injuries should avoid this sport.

5. Hands on training

Self weight training such as push ups and squats can activate muscle groups throughout the body. Complete each action in 3 groups, 12-15 times per group, with a 30 second break between groups. This type of equipment free exercise is suitable for completing at home, pay attention to keeping the core tight. Static stretching is required after training to prevent lactate accumulation.

It is recommended to drink 200ml of warm water before morning exercise to supplement the loss of water at night, and consume a breakfast containing high-quality protein and carbohydrates within 30 minutes after exercise. According to individual physical fitness, low impact exercise is recommended for middle-aged and elderly people. Maintaining a morning exercise frequency of 3-5 times a week, combined with sufficient sleep, can achieve optimal health benefits. If dizziness or palpitations occur during exercise, stop immediately and consult a professional physician if necessary.