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YOGA BENEFITS - 10 POSITIVE EFFECTS FOR YOUR HEALTH Why should you do yoga? We all know that regular exercise and movement are good for our bodies. But what special effects do we unleash through yoga? The great thing is: Yoga has many effects that can have a positive impact on our health - both mentally and physically. What are the benefits of yoga? What do you have to consider? What happens to my body when I do the exercises? In this article you will find the 10 positive effects yoga has on your health and why you should therefore incorporate regular exercises into your everyday life. Here we go! 1. CONTROL BREATHING Probably the most important and perhaps most valuable aspect of yoga is the effect it has on breathing. Nothing is as decisive for the sequence of movements, but also for the entire yoga session, as correct breathing or breathing technique. Learning these is one of the basic principles and affects the entire implementation. It ensures that you can find your inner pe

This Morning Exercise Routine Will Change Your Day

This Morning Exercise Routine Will Change Your Day

There are no secrets to leading a full and healthy life. As long as we try to eat a healthy and balanced diet, complemented by regular physical activity, it is enough to avoid many health problems in the future and live a healthy life. Exercises are very necessary for good health. So, we need to start physical exercising regularly in the morning or evening and also control our eating habits.

And since we are talking about exercises, there are very good reasons for you to consider starting your days with a daily routine. Benefits that will not only be reflected in your physical state, but also emotionally. Regular exercise will also help you lose weight if you have any weight loss plans.

The importance of starting the day with an exercise routine can be summed up in one essential word: oxygen. Carrying out physical activities at the beginning of the day will guarantee greater oxygen to your brain, which will give you enormous doses of lucidity throughout the day.

Many times, we are victims of day to day. Work schedules and commitments make us skip our exercise routine if we have it in the afternoon or evening. Establishing a daily rhythm in the morning will ensure that you do not miss the opportunity to exercise, and fortunately, over time, physical activity will end up becoming a necessity to be full of energy during the day. Morning workout routine will also help in boosting your metabolism which makes you feel good the whole day.

In the morning or evening?


There is a lot of controversy between what is the best time to exercise, and the answer that best fits reality is: it depends. It depends on what your goals are and how you exercise. Also, it's up to you that you want to be a morning person or want to be night owls. 

As mentioned in my another article, the advantages of a morning exercise routine lie in the correct oxygen of the brain, the speed of metabolism, the secretion of endorphins, among others. However, one factor to consider is low body temperature in the morning. 

This can lead to muscle injuries, as well as decreased performance when exercising. However, performing the routine correctly, having full knowledge of our capabilities and limitations, will help minimize any risk of injury. 

On the other hand, at night the body temperature is in optimal conditions, as well as our hormonal levels, which, in theory, helps to repower our exercises.

Routine to start with energy

If you do not have much experience, or you stopped exercising for a long time, it is recommended to start with a moderate routine. Any excess effort will lead to injury and, therefore, not being able to train regularly due to recovery times.

  1. Stretch: When you get up, stretch your arms pointing towards the sky and bend your back until you touch the balls of your feet. Perform ten repetitions focusing on your breathing. Take a deep breath as you sit up and exhale as you lower your arms.
  2. Waist rotation: The second exercise consists of rotating the waist from one side to the other. With your feet planted at shoulder height, rotate your hip clockwise and counter clockwise. Ten repetitions per side will be more than enough.
  3. Arm circles: To release tension from the arms, shoulders, and back, make wide arm circles. Ten forward and ten backward.
  4. Squats: Finally, do squats. This is the most intense exercise in the series, but it is undoubtedly one of the most beneficial since it acts on large muscle groups, so caloric expenditure will be higher.

This routine is a great alternative for beginners or elderly people.

Morning Exercise

Routine for greater strength

If your physical capacity is greater, you can do the following routine, or better yet, combine both.

  1. Arms and pecs: 20 plates or push-ups to strengthen arms and pecs.
  2. Sit- ups: 20 sit-ups. You can help yourself with a stick to make sure you do the exercise correctly.
  3. Thighs: 20 seconds sitting against the wall. This exercise will strengthen your thighs giving you great resistance over time.
  4. Triceps: 20 triceps dives. On your back, rest your hands on a chair and flex your arms.

Morning Workout

You can repeat this routine between 2 and 4 times a day, depending on your level of conditioning. Do not forget to consume a light breakfast before starting your activities. A piece of fruit or a low-fat dairy accompanied by toast and fresh cheese will help you provide that extra energy you need to enjoy your day to the fullest. 

It is essential to include exercise into your daily routine. Many people choose to exercise in the morning and this is popular for a reason.

Doing morning exercise boost your energy throughout the day. It also keeps you from getting pulled into a long meeting, having to forgo after work plans or making other excuses to not exercise after work. You don't need to go to the gym every day to exercise and stay fit.

There are many ways to work physical activity into your time at the office also. Going for a short walk during your break or standing up and stretching at your desk will increase your daily exercise, which has been shown to increase your productivity over the course of the day. 

Plan Ahead

The best time to plan your morning workout is not when your alarm goes off in the morning. If you want to make exercise a regular part of your morning routine, you need to plan ahead.

"You should know: What is my plan? How many days of the week am I going to be active? "

"Am I going to do resistance exercise daily? If so, how am I going to split up my body parts?"

"Am I going to walk every single morning, and if so, how many steps and how do I build on that?"

Make it as easy as possible to get up and go. If you have to jump through a bunch of hoops to exercise in the morning, the less likely it is that you'll actually get up and workout. So, if you want to increase the likelihood of working out in the morning, you need to make it as easy as possible to get up and get moving.

Stay Healthy, Stay Fit.


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