There is an absolute truth in the adage, “Morning shows the day”. Our mornings can definitely determine the make or break time that sets us up for a good day or a bad day. It all depends on how we begin our day once we are up after a good night’s rest. There are a few morning rituals to keep you fit.
Here are a few morning rituals to keep you fit and happy all through the day.
Wake up early:
During the morning hours between 4 am and 6.30 am, your body secretes hormones like cortisol, epinephrine and norepinephrine, which give you the energy to wake up and get moving. So, if you are up within this time, you will be bouncing with energy; thus helping you to carry out your activities without any hassle.
Waking up early will also give you enough time to exercise and stay fit. You will have the time to go for a walk or hit the gym and also finish up your household chores before you rush out. Give yourself at least two hours after you wake up and rush out to the grind.
Stick to this habit religiously (even on weekends when you want to sleep for some extra hours) and you will reap the benefits that the morning hours have to offer. If you are a late riser because you retire late, it’s simply about changing your timings. The difference in your body will be evident.
Drink a glass of warm water:
It is always good to rehydrate yourself first thing in the morning after you have gone without water for about 7-8 hours. Having a glass or two of warm water is a great way to wake your internal organs and get your body going.
A glass of warm water with a slice of fresh lemon will also help eliminate toxins in your body, hydrate the lymph system, purify and stimulate the liver, aid digestion and also enhance weight loss. Lemons are high in pectin fibre, which help fight hunger cravings.
Many of us reach out for a cup of tea or coffee first thing in the morning. Ditch the habit and switch to plain warm or lemon water instead. You will eventually feel and look better. The milk and caffeine in your tea or coffee can also add on to your calories.
Suggestive reading: Lemon Life Hacks to Improve Your Health
Make stretching a habit:
Stretching in the morning will awaken your muscles and prepare them for the strenuous day ahead. Even if you devote five to ten minutes of your time for this activity, you will see a world of difference in the long run. Workout according to your abilities and what makes you feel comfortable.
You can also utilise this time for your usual workout regime. Whether you are at the gym or a yoga centre or out for your walk, it is important to make your physical activity enjoyable. Only when you do something that you enjoy are you likely to stick to it.
The benefits of exercise are immense. The American Heart Association and the American College of Sports Medicine has recommended a minimum of 30-minutes of exercise every five days in a week. This will not only keep you healthy but also reduce your risk of cardiovascular diseases.
Don’t skip your breakfast:
Breakfast is the most important meal of the day. When you wake up in the morning, your body secretes cortisol, which gives you the energy to get moving. But if you skip your breakfast, your blood sugar levels will drop. So, jump start your day by feeding your body.
A study conducted by the American Heart Association Journal of Circulation found that if you eat your breakfast regularly, you are less likely to overeat throughout the day.
However, if you don’t want to feel sluggish and very full in the morning avoid a heavy breakfast. Only if you have plans for an intense workout, you can load yourself. It is better to stick to a light breakfast that will make you active and fresh in the morning.
Pack healthy snacks:
If you are having a light breakfast, you are most likely to get hungry before lunch. So, before you rush out to work, pack some healthy snacks like nuts and seeds or whole fruits that you can munch on in between your meals or whenever you are hungry. Carrying healthy snacks to work regularly will help you because you will not binge on junk like crisps, biscuits, or bars that are very high on calories.
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