Morning Movement Matters

Morning Movement Matters

If you are looking for a surefire way to change the way you feel, first thing in the morning, get ready, we are going to knock your sleepy socks off!

“Movement is a medicine for creating change in a person’s physical, emotional, and mental states.” – Carol Welch

Have no fear though, we aren’t about to tell you to get up an hour earlier to go for a run or get your butt to the gym. Quite the contrary in fact. Just wait and see.

If you are the self-proclaimed, “not a morning person”, good news, you don’t have to get up earlier then you normally do either.

So, with all that out of the way, with your fears minimized, how about we show you how just a few minutes of time, immediately upon waking, can make a huge difference in how your day starts, goes, and ends.

Are you ready?

Why Movement Matters

There are a number of reasons why “moving” in some way, shape, and form, first thing in the morning, is a great habit to have. We are going to walk you through five of our personal favorites.

These should be more than enough reason for you to take just three minutes tomorrow morning to give our below “Morning Movement Routine” a try for yourself.

“As goes your morning, so goes your day!” – Every Truly Successful Person

Sets the Stage

Relax, this is not to say that “morning” needs to be the same for everyone. Nor does it mean to imply that being up before the sun is required for success.

We are using morning in the “start to the day” context here. Nothing more.

Now that we are clear, there is little argument by the most successful that having routines and making the most of the “morning” hours, is key!

While you might not choose to have as detailed morning routine as we do (with your first 45 minutes of each morning mapped out…a whole different soon to be published article), having a routine will ensure, at a minimum, you are being PROACTIVE towards your day, instead of the all-too-common REACTIVE nature of most.

If you can find it within yourself, starting tomorrow morning, to just take three minutes, before you hop in the shower or get dressed, to follow the below, you will quickly see the importance of properly “setting the stage” for your day, with just a little movement.

Increases Energy Levels

Newton’s First Law of Motion…an object at rest stays at rest, while an object in motion shall stay in motion.

In other words, move your butt…and see what happens.

It really doesn’t matter if you are that person who wakes bright eyed and bushy tailed, ready to take on the world from the moment your feet hits the ground, or not.

If you are one who drags themselves out of bed, kicking and screaming, have no fear, the simple decision, even if it is just to go through the motions of the below “morning movement routine”, will immediately change your energy levels.

Improves Mood

Please, we beg you, find us one person who doesn’t want to start, much less go through, each day, in even a slightly better mood.

Of course, no living soul!

Movement not only improves overall mood, but also combats anxiety, depression, and stress.

Without getting overly scientific, movement releases chemicals (endorphins) within the brain. Those chemicals play vital role in how we feel.

The sooner we move after waking, the quicker the brain is provided with these chemicals. The faster these chemicals reach the brain, the better our mood becomes.

Just three minutes to a happier me? Sounds like a good enough reason for us, but there’s more.

Improves Productivity

It goes without saying, setting the stage for your day and increasing your energy levels and mood, will in turn, almost certainly make you more productive right?

But here is some more good news. The morning movement itself will enhance your cognitive (intellectual) function and performance.

There are numerous studies that show, exercise or movement actually increases the electoral activity in the brain, thus improving mental accuracy and reaction.

This immediate benefit, coupled with the studies that show such movement can also slow cognitive decline, seem like great reasons for us to keep moving each and every morning.

Since it is our beloved brain that plays the largest role in our overall productivity, turning it “on” early, often, and with efficiency, will make us a heck of a lot more efficient when it comes to getting things done.

To us, this early increase in brain “power” is a great example of why the early morning movement is so utterly important.

We find it hard to believe that even the laziest of individuals would attempt to argue.

But, even if they did, those poor souls might actually like our last reason for morning movement.

Improves Sleep

Moving early and often will help you sleep better later!

It’s possible that just a few minutes of early morning movement could actually promote better sleep and better sleeping habits on its own.

Couple this with the benefits of increased energy and better mood during the day, finding happier, more peaceful sleep at night doesn’t sound too far-fetched does it?

All that sounds good right? But would you believe the best is yet to come? Onward…

It Doesn’t Need to Be Much

Here is what you will likely find as the absolute best news yet…we are truly talking seconds worth of time here.

Yes, as little as a three minutes of “movement”, first thing in the morning, before you shower and/or get dressed, can make a substantial difference in how your day goes.

If you are someone who either gets to, or likes to, get your full exercise routine in as early in the day as possible, great. You are one of the lucky ones for sure.  However, whether you “get your workout in” in the morning or not, starting your day off with just a few minutes of something like the below is still extremely beneficial.

Imagine this. Roll out of bed, walk to the bathroom, turn the shower on, and while the water is warming up, take three short minutes to knock out the below routine.

Now hop on into the shower. Don’t forget to end with cold water for at least 15-30 seconds (another upcoming post as well).

…And your day is now off to a great start!

Now, let’s take a look at our recommended morning movement so you can see just how easy it is to change the way your day goes.

A Sample Morning Movement Routine

Below you will see our exact “morning movement” routine, which does, in fact, take place, immediately upon waking, in the bathroom, while the warm water heats up.

As you will quickly see, there is really not much to this. But, as you will feel, the very first time you put it into play, the difference is huge.

Just a few minutes is all it takes to complete the below and get the blood pumping.

If you feel as though you are “out of shape”, we suggest one round of the below, 20 reps of each of the six listed exercises, in order.

If you are in better shape and/or want even more benefit, moving your way up to three “cycles” of each of the six exercises would be even better.

“Morning Movement” Routine

  • Jumping Jacks
  • Arm Circles (Front Rotation)
  • Arm Circles (Back Rotation)
  • Air Hugs
  • Air Squats
  • Push-Ups

Remember, complete them in the order listed, 20 of each…for one “cycle”!

That’s it! The blood is flowing, the benefits are en route!

Tomorrow Will Be Different

Remember, in many ways, life is nothing but one big circle or cycle.

This is clearly true in the 24 hours that make up a day, the 7 days that make up a week, the weeks that make up a month, and so on.

If we are remotely lucky, each waking day will be bracketed by periods of sleep.

The sooner we create a useful morning routine, the more control we will have over the day, and thus ourselves.

The above “morning movement” routine is far from strenuous or tedious. The ability to make excuses for not doing it is limited.

Set the stage, starting tomorrow, for how your days will go.

And please, by all means, let us know, after, how you feel.

Always Remember…

You only have one life to live, one body to live it in…so take care of it. Progress, not perfection.
Good, better, best with your food intake, and some form of “movement” daily.

Get your nutritional foundation from food, supplement where necessary, and drink plenty of water.

We are here to help so feel free to drop us comments or questions as often as you’d like…

And, don’t forget, always consult your physician before making any changes to your diet or exercise regiment.

Live a 3D Life…Decisions Determine Destinations!

8 thoughts on “Morning Movement Matters

  1. John says:

    Great read. I’ve been stretching before bed and upon waking up. Honestly, it changes my whole day. It’s funny how that 5-10 minute stretch energizes me for the day. Strongly recommend the “wake up and move”.

  2. Saulius says:

    Yeah, true, how you start the morning, what are your habits of getting up, those things paint all your day. 

    I am not very much a Jumping Jacks, Burpee’s or Squats person. I like to start my morning with 10-15 minutes of Sun Salutations. After that, the body is energized, the mood is lifted and ready to rock’n’roll 🙂

    Thank you for the interesting article. Keep it up.

    • The 3D Labs Team says:

      Nothing wrong with your plan! Different strokes for different folks. But there is no question, a morning routine, and movement of some sort, makes a difference right? 

  3. mondayjosep says:

    helooo dear, thanks alot for sharing such amazing content wth us all i was actually doing some research online when i saw your post it really has been amazing, morning fitness is really nice , i really find and fancy these post, i already saved it so as to come back for future reference, you trully are the best thanks for the info

  4. Philebur says:

    Hi there thanks for the review it was really helpful. I’ve always had trouble sticking to positive morning routines. I’ve experimented with many different ideas for morning habits and how to structure that first hour or so of the day, but rarely stuck to them for more than two weeks. However morning movement are really important for our daily living

    • The 3D Labs Team says:

      Make your “routine” so easy a “caveman” could do it! Nothing too tedious, especially to start. Maybe as important, WRITE IT DOWN! May sound a bit silly, but we keep our morning routine in our tasks app, Things 3, as a recurring event with a checklist…in the order of expected completion. Just an idea! 🎯

  5. edahnewton1 says:

    Hey nice article you have there, your thoughts are indeed invaluable. The importance of morning movement cannot be overemphasize as it tends to get your metabolism moving before you ever put a single bite of food into your mouth. Your body will be up and moving before the day ever begins. It is very important to start your day with body movement to get set for daily activities

    • The 3D Labs Team says:

      Absolutely! Any metabolic increase is welcomed, but the impact on your brain and overall physiology are even more important. 💪🏻

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