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Feeling too tired after waking up? Try this 10-minute workout to jump start the day

Can a 10- Minute Morning Workout Transform Your Day?

Imagine waking up feeling energized and ready to tackle your day, even before you’ve had your first cup of coffee. That’s the promise of a simple 10-minute exercise routine designed specifically for busy office workers. While it may seem too good to be true, experts say this quick workout can have a significant impact on both your physical and mental state.

Developed by physiotherapists from Singapore’s Changi General Hospital, this regimen is loaded with benefits, targeting stretching, cardio, flexibility, muscle-toning, and strength-building—all in under 10 minutes!

The beauty of this routine is its adaptability. While initially designed for young professionals, it can be modified to suit individuals of all ages and fitness levels.

Kickstart Your Day with a Dynamic Warm-up

Begin your morning ritual with a minute of deep breathing exercises and trunk twists. This will gently awaken your muscles and improve circulation.

Get Your Heart Pumping with Cardio

Next, engage in one minute of light cardio, such as jumping jacks. Start slowly, gradually increasing the intensity to get those endorphins flowing and prepare your body for the exercises ahead.

Stretch & Strengthen

Following your cardio burst, dedicate two minutes to stretching, effectively enhancing your flexibility.

Then, dive into a series of targeted muscle-toning and strength-building exercises.

Seniors: Adapt & Adjust

Seniors can easily modify this routine. Instead of jumping jacks, brisk walking or marching in place provides an effective cardio warm-up. For planks, consider performing them on an inclined surface, such as a sofa, to alleviate pressure on the wrists and core.

Here’s a Sneak Peek at the Workouts:

  • Pectoral stretch: This stretch relieves tension caused by hours hunched over a computer. Stand tall, lift your arms out to the sides, and pull your shoulders back, feeling the stretch in your chest muscles.
  • Quadricep and hamstring stretches: Gently stretch the front and back of your thighs to improve flexibility and prevent tightness.
  • Wall squats: Strengthen your thigh and buttock muscles by leaning against a wall and sliding down until your thighs are parallèle to the floor.

*"Getting out of bed in the morning can often feel like a lot of work, especially when you wake up bleary-eyed and tired from a late night. This is a common feeling! "

"Hitting the snooze button repeatedly causes us to delay our wake-up time, impacting our workday. We keep feeling exhausted and miserable throughout the day."

-The Business Standard

Embrace the Post-Workout Cool-Down

Wrap up your workout with cool-down stretches, allowing your body to gently transition back to a resting state.

This 10-minute morning exercise routine is a perfect way to invest in your well-being and set a positive tone for your day.

Senior-Friendly Modifications

For those over 35:

  • Jumping jacks: Opt for brisk walking or marching in place.
  • Planks: Modify by leaning against a raised surface like a sofa.

    Remember, consistency is key! Even a small commitment can have a profound impact on your overall health and energy levels.

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