health

Easy exercises you can do before work

By Hamish James August 5, 2016

Exercising before work helps wake you up, gets you mentally prepared for the day, and jump-starts your metabolism, but we can’t all be morning people with the motivation needed to go for a 6AM run!

Luckily, you don't need to! Even just doing some simple exercises in the comfort of your own home, taking no more than 15-30 minutes can counteract the hours you'll spend sitting at work and give you some great mental and physical health benefits.

Try adding these three easy exercises into your morning routine and you'll quickly feel the positive effects of getting moving!

Stretch it out

Stretching is one of the most beneficial things for the human body, however many of us do not do it anywhere near as often as we should. We should take the lead from cats who have this down to a perfect routine. As soon as they wake up, they have a huge stretch! An easy way to stretch in the morning to increase flexibility and improve circulation is to stretch your arms over your head, lean to each side and bend over to touch your toes. Also consider stretching your neck, lower back and chest. Dont be afraid to get on the ground to stretch your legs and any other muscles that you'll regularly be using throughout the work day. After a few daws you'll quickly feel more energetic and will move around more freely.

Flex your muscles

You don't need to be a badly tanned body builder to lift weights - using free weights before heading out in the morning can be useful for almost anyone. Head to the shops and purchase a set of free weights and get in the habit of doing a few exercises every morning. If you're wanting to build muscle, try heavier weights and do fewer repetitions. If you're just wanting to burn calories and get a little stronger than try light weighs with more reps. It's a fast, easy way to tone up and works all kinds of muscles in your body. The best part is that you can do it whilst standing in front of the TV!

Take it step by step

If you have stairs in your home then you are primed for the perfect morning workout! Throw in a number of extra trips up and down the stiars when you're getting ready in the morning and you'll be working out your heart, legs and lungs. If you're up for it, skip steps on your way up, go up backwards or hop up a couple of steps and then back down. You could even incoroprate calf raises into your trips up and down the stairs. To do this, take a step, plant both feet down firmly and then stand up onto your toes for a few seconds. If you do this every morning then you'll feel the burn in no time and won't feel bad about taking the elevator at the office!

It's important to remember that exercising alone won't help you reach your health, fitness and weight loss goals. You need to combine regular exercise with a balanced and healthy diet. If you're a busy person, there are a number of ways to substitute healthy alternatives into your diet that won't leave you slaving over the stove! Try a salad for lunch instead of a roll, or try something as simple as swapping the sugar in your morning coffee for EQUAL. If you eat healthily and add these exercise techniques into your morning routine then it won't be long until you start seeing results!