For many people, the idea of a morning workout is a daunting proposition. We’re groggy, tired, hungry, and often grumpy, and the last thing on our minds is a press-up. But there are lots of strong arguments in favour of exercising in the morning, and it could turn out to be the best time of day for us to get into a solid routine.
According to Cedric Bryant, PhD, chief science officer with the American Council on Exercise in San Diego, “Research suggests in terms of performing a consistent exercise habit, individuals who exercise in the morning tend to do better. . . “By doing the bulk of exercise first thing in the morning, you get your exercise in before other distractions can intrude. We can all relate to that — because once the day gets going, it’s hard to get off the treadmill called life.”
(As a side note, Bryant also states that you should allow yourself more time to warm up for early morning exercise routines.)
Early in the morning we often feel less burdened by our daily commitments. Work hasn’t started yet, the phone isn’t ringing, and emails aren’t piling up. So we have the opportunity at this time to utilise our mental clarity by slotting in an early workout.
It may seem counterintuitive to disrupt a peaceful morning with strenuous exercise. But the fact that we feel less pressured by deadlines and to-do lists before breakfast makes it arguably the perfect time to get moving, because we have fewer excuses.
Also, according to WebMD, research suggests that morning exercise can improve your sleep quality, even more so than if you exercise later on in the day.
But, of course, lengthy morning workouts aren’t a viable option for everyone. We all have things to do when we get out of bed, and trying to carve out 40 minutes for exercising might be an unrealistic goal for many of us. And squeezing in a gym session before work can also be difficult.
But fear not, for we’ve scoured the web and found 6 great morning workout routines you can perform in less than 10 minutes.
Before that, however, a final note: as it’s always important to be aware of the potential dangers involved in any exercise routine, you can follow this link for an excellent article on the possible pitfalls of early morning workouts.
Dr Oz’s 7-minute morning workout
5-minute morning workout
5-minute morning yoga
10-minute morning yoga
5-minute mobility and stretch routine
Pre-work exercise routine
10-Minute No-Equipment, At-Home Cardio Workout
10 Minute Abs Workout
No Gym Full Body Workout (feat. 5 min Tabata)
10 Minute Full Body Workout
10 min NO JUMPING CARDIO FAT BURN (Apartment Friendly, Low Impact, No Equipment)
10 Minute Stretch Routine (no equipment) with Kit Rich
10 min GOOD MORNING WORKOUT – Stretch & Train (No Equipment)
5 MIN AB WORKOUT || At-Home Pilates (No Equipment)
5-Minute Standing Flat-Belly Workout | Class FitSugar
5 min Cardio for Beginners – No Equipment Home Workout – 40 second, 20 second Intervals
Keep moving
One of the tricks to living a healthy life is, of course, to keep our bodies moving and to ensure we’re exercising on a regular basis. And if you’re just not a morning person, that’s OK, it’s all about finding the time of day that suits you best. For an alternative option, why not check out our lunchtime workout routine to keep you going through the afternoon lulls!
Walking is possibly the most under-appreciated and under-utilised form of exercise around. It’s easy, free, convenient, enjoyable, and boasts many health benefits, yet the average Briton walks less than half a mile each day.
The NHS recommends 150 minutes of moderate aerobic exercise per week for adults aged 19-64. And with “brisk walking” included in the list of suitable exercises, it’s an excellent way to whittle down that quota.
Walking to and from work, round the block, or going out for a post-dinner stroll. The beauty of walking is that it’s relaxing and comes without the fuss of other activities (i.e. you don’t have to worry about warm-ups, warm-downs, and changing your clothes).
Lots of people feel like they don’t have enough time to dedicate to extended periods of walking each day, but often it’s just a matter of priorities. Waking up slightly earlier, reducing the time we spend watching TV, or minimising our social media browsing, can free up precious minutes and hours that we can put towards healthier pursuits.
In the words of Steven Wright, “Everywhere is walking distance if you have the time.” So if you’re not getting in those steps, maybe it’s time to reconsider your relationship with walking. And to help you along the way, we’ve rounded up some top health benefits of a good old fashioned stroll.
Walking could combat Alzheimer’s
According to Cyrus Raji, a radiologist at the University of Pittsburg, “In cognitively normal adults, walking 6 miles a week instead of being sedentary was associated with a 50% reduction in Alzheimer’s risk over 13 years. . . [and] in people with MCI [mild cognitive impairment], walking just 5 miles a week reduced brain atrophy and cognitive decline — by more than 50%.”
Improves mood and increases mental sharpness
There’s been a lot of research conducted into the relationship between mental health and physical exercise. And many authorities agree that regular exercise does have a positive impact on our psychological states.
Dr. Michael C. Miller, member of the Department of Psychiatry at Beth Israel Deaconess Medical Center, puts it in simple enough terms, “There has been a lot of debate about whether exercise is helpful for mood and it turns out that it is.”
Miller says that “in some ways, exercise at a certain level can actually be, for some people, the equivalent to taking an antidepressant.”
The NHS also cites exercise as a means of alleviating symptoms of depression. According to their website, “Regular exercise can boost your mood if you have depression, and it’s especially useful for people with mild to moderate depression.”
The key with exercise, however, is to stay motivated. Which is why walking makes such a good choice. For most of us, it’s much easier to build up the will power to go out for a 40 minute stroll than it is for a 20 minute run. So if you make walking a part of your regular exercise routine, chances are good that you’ll be able to stick to it.
It could help you sleep better
A study comparing two groups of women, one of which walked 4,000 steps a day and the other 10,000 steps, showed that on average the women who walked more rated their overall sleep quality as better than those who walked less.
Another study, this one focussing on dog owners, showed that those who walked up to 9,961 steps per day slept on average 53 minutes longer than those who only walked up to 5,247 steps.
Walking may reduce the risk of several other diseases
According to Bupa, a regular walking routine may help in preventing:
– Cardiovascular disease.
– High cholesterol.
– Diabetes.
– Coronary heart disease.
Bupa says, “Some research suggests that (expending the same amount of energy) brisk walking is just as effective as running for high blood pressure, high cholesterol and diabetes.”
It tones the legs
Looking for that extra push on leg day? Go for a brisk walk! Walking, especially in hilly areas, is a great way to strengthen and tone your legs.
The scenery you’ll take in on an outdoor walk can also make a nice change from the four walls of your local gym. This can really help you to stay motivated, and offers a more casual (but still very effective) way to work out.
How to walk: a quick guide
Incorporating more walking into our lives doesn’t have to mean setting aside an hour a day to go hiking. There are lots of ways to get in our daily steps without having to make any major changes to our schedules. Here are a few simple and easy ideas for a more walkable lifestyle:
– Set aside some time on your lunch break to go for a short stroll.
– If it’s close enough, walk to the corner shop instead of driving.
– Where possible, use stairs instead of lifts and escalators.
– Instead of meeting friends and clients in a café, try organising “walking meetings”.
Get a dog! Or, if a friend or family member has one, ask if you can take it out on a walk now and then.
The FIT Formula
You can also use the FIT Formula (which we first discovered at arthritis.org) to help you figure out your perfect walking routine. It stands for frequency (how often), intensity (how fast), and time (how long).
Frequency: arthritis.org recommends walking at least 3 to 5 times per week, for as long as you feel comfortable.
Intensity: the aim here should be to increase your heart rate and breathing whilst still being able to keep up a conversation.
Time: according to the same advice, 30 minutes to 1 hour should be the ultimate goal of a regular walking routine. However, this doesn’t need to be a starting point. Building up to those intervals is also fine, starting with whatever feels right. Whether it’s five or ten minutes a couple of times a day, whatever gets you motivated and walking is the perfect place to start.
From the blurb: “In A Philosophy of Walking, a bestseller in France, leading thinker Frederic Gros charts the many different ways we get from A to B — the pilgrimage, the promenade, the protest march, the nature ramble — and reveals what they say about us.”
From the blurb: “In the wake of her mother’s rapid death from cancer, her family disbanded and her marriage crumbled. With nothing to lose, she made the most impulsive decision of her life: to walk eleven-hundred miles of the west coast of America – from the Mojave Desert, through California and Oregon, and into Washington state – and to do it alone.”
From the blurb: “In the company of his friend Stephen Katz (last seen in the bestselling Neither Here nor There), Bill Bryson set off to hike the Appalachian Trail, the longest continuous footpath in the world. Ahead lay almost 2,200 miles of remote mountain wilderness filled with bears, moose, bobcats, rattlesnakes, poisonous plants, disease-bearing tics, the occasional chuckling murderer and – perhaps most alarming of all – people whose favourite pastime is discussing the relative merits of the external-frame backpack.”
From the blurb: “Walking upright on two feet is a uniquely human skill. It defines us as a species. It enabled us to walk out of Africa and to spread as far as Alaska and Australia. It freed our hands and freed our minds. We put one foot in front of the other without thinking – yet how many of us know how we do that, or appreciate the advantages it gives us?”
From the blurb: “From those perilous first steps as a toddler, to great expeditions, from walking to work to trekking to the North Pole, Erling Kagge explains that he who walks goes further and lives better.”
Moving towards better health
There are lots of ways to keep fit and active, and, of course, walking is just one of them. If you’d like to learn more about how exercise can make us healthier in general, take a look through our blog. Or, as a starting point, why not read about How Exercise Can Improve Memory.
Tai Chi and Qigong are two wonderful Chinese exercise systems. Powerful yet gentle, they have been practised for centuries by millions of people in order to improve overall physical health and mental wellbeing.
You can find a selection of Paul’s videos on our Facebook page or his YouTube channel. But for a quick go-to selection we’ve collected 8 of them below – enjoy!
Daoyin Digestive System Meditation Basic Instruction
Tai Chi warm up to release relax and energise the body
Daoyin Shuxin Pinhxue Gong Heart Meditation Basic Instruction
Qigong Meditation: The Thousand Palms Of Guan Yin
Song Shen Wu Fa The 5 Loosening
DaoYin Muscle Bone and Sinue Meditation
Tai Chi Qigong Meditation: Hold and Inflate The Ball
18 Exercises Tai Chi Chi Kung Meditation
Daoyin Bao Jian Gong General Health Meditation
Qigong Meditation Full Circle and Facial Exercise
Qigong Meditation: Standing in the Stream for Lungs
In our last post we discussed some of the reasons why practising Pilates is good for you. This week, sticking with the same theme, we thought we’d offer some resources for anyone looking to develop their understanding of the practise and go a little deeper.
So we’ve compiled 6 books on Pilates that we think could really help to expand your knowledge of this wonderful form of exercise. We hope you enjoy!
From the blurb: “Pilates is the new fitness phenomenon with hundreds of studios now opening up across Britain. The devotees include Madonna, Uma Thurman, Sharon Stone, Julia Roberts and Jennifer Anniston. This book offers an at-home guide to the pilates method, giving a whole new body within 30 sessions.”
Who it’s for: home practitioners and those looking for a book with good visual instructions.
In short: an excellent book filled with clear photographs and easy-to-follow exercises from a renowned Pilates instructor.
From the blurb: “Using the body as the ultimate fitness vehicle and taking inspiration from yoga, dance, and strength training, Pilates transforms bodies in record time. This title guides readers in every step (and leg lift…) of the way. From basic mat moves to the right foods that fuel a lean, toned figure, it is suitable for beginners and experts alike.”
Who it’s for: those looking for a large and diverse workbook with lots of variation.
In short: a thorough and fun guide to Pilates, crammed with hundreds of exercises.
From the blurb: “Part biography, part history, and part memoir, “Caged Lion” untangles for the first time Joseph Pilates’s opaque life story and the perilous journey of his exercise program known the world over as Pilates.”
Who it’s for: those interested in the history of Pilates and the life of its founder.
In short: a fascinating look at the man who created one of the most famous exercise regimens in modern history.
From the blurb: “Stretch yourself at your own pace with tailored programmes for beginner, intermediate and advanced level. More than 50 exercises are demonstrated with clear photographs and annotated with expert advice showing you exactly what to do and what not to do. Written by a pioneer of the Pilates method, Alycea Ungaro brought the first mat Pilates classes to New York nearly 20 years ago.”
Who it’s for: those interested in developing and deepening a home Pilates practise.
In short: a practical, functional, and helpful guide to the Pilates method, written by one of its early pioneers.
Pilates for Beginners – Katherine Corp & Kimberly Corp
From the blurb: “No matter your fitness level–whether you’re in great shape or have never set foot in a gym–learning to do Pilates means going back to the basics. Teaching you core Pilates exercises and easy sequences, Pilates for Beginners is the ultimate starter guide to confidently practice Pilates at home.”
Who it’s for: those just starting out with PIlates.
In short: a simple and accessible introductory guide to practising Pilates.
From the blurb: “With detailed descriptions, step-by-step instruction and stunning full-colour anatomical illustrations, this title takes you inside the exercises and programmes that tone the body, stabilise the core, improve balance and increase flexibility.”
Who it’s for: those looking to learn more about the anatomical side of the Pilates method.
In short: an interesting dive into the physiological aspects of Pilates, revealing how and why the movements affect our bodies.
Pilates is an incredibly popular form of exercise. It offers an all-round, integrated workout that focuses on core strength, muscle development, balance, and concentration.
It was developed in the early 20th Century by its namesake, Joseph Pilates, and has steadily grown in popularity ever since. Nowadays you can find Pilates classes almost anywhere you go, and with good reason. As the founder himself said, “[Pilates] develops the body uniformly, corrects wrong postures, restores physical vitality, invigorates the mind, and evaluates the spirit.”
So let’s take a look at why Pilates is such a great workout.
What is Pilates?
First things first: what exactly is Pilates? In a nutshell, it’s a slow, low-impact exercise method inspired by calisthenics, yoga, and ballet. It has a particular emphasis on strengthening the core, but is aimed at developing all-round fitness and wellbeing.
There are various types of Pilates that require special equipment such as the Reformer and Wunda Chair, but at its most basic level it can be performed with little more than a mat.
According to the Pilates Foundation, Joseph Pilates based his work on three principles: breath, whole-body health, and whole-body commitment. The whole-body, in this instance, referring to mind, body, and spirit.
It’s believed that more than 12 million people practise the method worldwide.
So, now that we’ve covered the what, let’s move on to the why and look at some of the things that make Pilates such a beneficial and popular practise. . .10
It builds strength, not bulk
Pilates is more about developing long lean muscles as opposed to straight bulk. So it’s an excellent choice for those who are looking for tone and not size.
The movements involved in Pilates also place a lot of emphasis on the core, engaging the abdominal muscles and muscles closest to the spine, which helps to build and strengthen the body’s frame.
Essentially, what you’ll develop from Pilates is the sort of functional strength that’s useful for the physical challenges of everyday life.
A strong core supports proper alignment, and proper alignment promotes good posture. By training and strengthening the abdominal and lower back muscles, your posture should naturally come into alignment. This is part of the reason why Pilates is often said to help those suffering from back pain.
It can be modified
One of the best reasons to practise Pilates is its accessibility. Many of the moves can be modified to accommodate a broad range of abilities and fitness levels, which means that beginners can jump straight in without feeling overwhelmed.
Setting your own difficulty level means that you can push yourself as and when you feel like it, and if any of the movements become too intense, you can take them down a notch.
Pilates is also a relatively gentle form of exercise. That’s not to suggest that it’s easy. But the fact that many of the movements are performed from a seated or reclining position means that there’s virtually no impact, and very little external strain on the body.
Pilates is good for the mind
Pilates challenges you to focus all of your attention on the movements you’re performing. The slow, flowing nature of the exercises requires unwavering concentration, and the emphasis on proper breathing introduces an element of mindfulness.
So although it can be very physically demanding and challenging, you may just find yourself feeling a little calmer and more focussed after a good Pilates class.
Dancing is one of life’s great pleasures. Swinging and grooving to music just makes us feel good. And whether it’s at a party or at home, there’s something undeniably irresistible about moving to a good rhythm.
But aside from it being plain fun, there are a whole host of health-improving reasons to take up dancing as a regular form of exercise. Here are our top 5. . .
1 – Dancing improves cardiovascular health
Dance, like other forms of vigorous physical exercise, makes your heart beat faster. And when the heart is pushed through healthy activity, just like any other muscle, it gets stronger.
Of course, there are many health benefits associated with regular exercise: reduced risk of disease, increased energy levels, better sleep. And whilst dancing may be just one of many ways to reap these rewards, it’s certainly one of the most enjoyable!
2 – It’s a fun way to stay active
According to the NHS, adults between the ages of 19 and 65 should aim to do at least 150 minutes of moderate (or 75 minutes of vigorous) aerobic exercise per week. Attending dance groups or classes is a great way to contribute towards this goal.
Dance is a naturally engaging form of exercise due to the high levels of concentration it requires. Unlike jogging on a treadmill or lifting weights, dancing doesn’t consist of a single repetitive action or set of actions. Instead, it’s dynamic, ever-changing, and requires a level of focus and mind-body synchronicity that helps keep it appealing and enjoyable.
When we dance, our minds are dealing with many different stimuli at once. We have to know which parts of the body to move and when, remain aware of the music in order to keep time, and maintain constant spatial awareness so that we don’t bump into other dancers. These factors, combined, make dancing deeply engaging which, in turn, makes it a very fun and rewarding activity.
3 – Increases balance and reduces dizziness
Dancing incorporates a huge variety of movements across all parts of the body, and teaches us to move various body parts simultaneously.
As well as this, studies suggest that regular dance training can help to reduce feelings of dizziness. According to the research, experienced dancers are able to suppress signals from the balance organs in the inner ear linked to the cerebellum. In other words, if you spin a ballet dancer round in a chair they’ll recover from their disorientation faster than a non-ballet dancer.
4 – Dancing can help reduce stress
All forms of physical exercise can be linked to stress reduction, but dancing may be particularly effective in delivering that feel-good factor.
This is because dancing is such an inherently enjoyable activity that most of the time it doesn’t even feel like exercise. When we dance we’re more likely to lose ourself in the activity and simply enjoy it for what it is, rather than spending all our time watching the clock and wishing for it to be over.
Just think about it, when was the last time you stepped off a dance floor and didn’t feel good?
5 – It’s gentle on the body
One of the great things about dancing is the variety it offers. There’s a huge range of styles to choose from, so there really is something out there for everybody (literally, every body). This means that you can adjust the intensity based on your own physical abilities and preferences. A style like ballroom, for example, can make an excellent choice for individuals with limited mobility.
Dancing is heavy on the brain. It involves memorising sequences, steps, and specific movements, and requires mental and physical alertness. Many people believe that these, as well as other potential factors, make dancing a great way to improve cognitive performance.
In one study, it was reported that individuals who attended a weekly one-hour dance class over the course of six months experienced improvements in postural, sensorimotor, and cognitive performance scores.
“A 2003 study in the New England Journal of Medicine by researchers at the Albert Einstein College of Medicine discovered that dance can decidedly improve brain health. The study investigated the effect leisure activities had on the risk of dementia in the elderly. The researchers looked at the effects of 11 different types of physical activity, including cycling, golf, swimming, and tennis, but found that only one of the activities studied—dance—lowered participants’ risk of dementia. According to the researchers, dancing involves both a mental effort and social interaction and that this type of stimulation helped reduce the risk of dementia.”
Dance workouts you can do at home
Now for the fun part…
If you’re already feeling those feet-tapping, hip-swaying vibes take hold, then why not have a go at one of the dance workouts below. There’s something to suit everyone, from Latin and Salsa to Zumba and Hip-Hop!
15 MIN DANCE PARTY WORKOUT – Full Body/No Equipment
30-Minute Cardio Latin Dance Workout
Easy to Follow 20 Minute Salsa Dance Workout
HOME WORKOUT //20 MIN ZUMBA CLASS // TANJU
30-Minute All-Levels Cardio Dance Workout
MAMMA MIA HIIT DANCE WORKOUT
30-Minute Hip-Hop Fit Workout
30-Minute Low-Impact Dance Grooves Workout
Just dance
We hope you’ve enjoyed some of the videos above. But if you’d prefer dancing with other people in a more social environment, then why not come along to one of our Zumba classes! You can take a look at our timetables here to see which class suits you best.
