Benefits of get up early in the morning
Get up early!
There's
nothing worse than waking up late on a Sunday morning, only to find that you
have no time to get everything done before work. If you want to wake up early
without really feeling tired, try getting up at 5am instead. You'll feel
energetic straight away and ready to start your day. Make sure you get enough
sleep though, since if you don't, you won't be able to function properly.
Have a breakfast smoothie
Smoothies
make great breakfasts. Not only do they taste delicious, but they're full of
vitamins and help you stay full longer, while also providing you with energy.
Try out some new recipes or go for your favorite smoothie recipe and add the
following ingredients to what you know already: almonds, bananas, strawberries,
chia seeds, almond milk, protein powder, Greek yogurt and flaxseeds.
Take a shower
Taking
a shower in the morning makes you smell nice and fresh. Your body will
appreciate the fact that you washed off all the dirt and grime that accumulated
over the course of the previous night. Showering will also get rid of any
toxins that might have built up in your body overnight, leaving you feeling
refreshed and energized throughout the day.
Stay active
If
you're going to eat something unhealthy, then go ahead and indulge. But if
you're planning on having a healthy meal, make sure to exercise afterwards.
Exercise helps the digestion system and increases the activity of the immune
system, which will keep you feeling healthier and stronger. Working out will
also increase the amount of endorphins that your brain releases, making you
happy. Walking is always a good option, but if you prefer running, go for it.
Just make sure you take breaks every now and then.
Eat a protein-packed breakfast
Eating
a balanced breakfast keeps you satiated until lunchtime, which means you won't
need to snack throughout the rest of the day. A protein-rich breakfast should
consist of lean meats, fish, eggs, beans, nuts and seeds. Avoid eating heavy
meals right after taking a shower, since you don't want anything slowing down
the digestion process.
Go to bed early
Getting
a decent amount of sleep is extremely important for your physical and mental
well-being. Sleep regulates hormone production in our bodies, boosts memory
consolidation and speeds up recovery from injuries. Getting enough sleep will
allow your body to heal faster, keep your skin looking youthful and give you
the energy boost needed to get things done throughout the day.
Don't skip the vegetables
Vegetables
are an excellent source of fiber, vitamin C, folic acid, antioxidants and iron.
While many people think that they don't have much nutritional value, the truth
is that these foods are packed with nutrients that make them a must-have food
group. Vegetables are especially beneficial during cold weather months because
they'll help you maintain optimal levels of iron, zinc and B12. Eating plenty
of leafy green vegetables promotes better bowel movements, while root
vegetables will help prevent constipation.
11 Benefits of morning walk
1.
Increased metabolism and blood flow: A study published in the journal “Obesity”
concluded that people who exercise regularly have higher levels of the hormone
epinephrine (adrenaline) than those who don’t exercise at all. Adrenaline is
responsible for increasing heart rate and blood pressure, and helps to increase
metabolic activity throughout the body. Researchers believe that these
increases in blood flow and metabolism help muscles recover faster after
exercise.
2.
Improved sleep quality: Studies show that walking before bedtime may improve
your sleep quality. Walking is also known to relieve anxiety and depression.
3.
Weight loss: You lose weight not only because you burn calories while
exercising, but also because you feel less hungry after a nice walk. If you
follow a calorie-restricted diet, you'll notice that you're eating less simply
because you're less hungry!
4.
Stronger bones and teeth: Exercise seems to be good for your bones even if you
do nothing else. When you're doing some sort of physical activity, your muscles
send chemicals called osteocalcin and osteoprotegerin to your bone cells where
they stimulate them to build strong bones. Your teeth actually get stronger
too. In fact, studies show that brushing your teeth right after a brisk 30
minute walk could double your chances of keeping your teeth strong.
5.
Better moods: People who are happy tend to take longer walks. Being outside
gets your brain and body active, and being active may reduce stress hormones
that cause negative emotions like anger and sadness.
6.
Lower risk of diabetes: A recent study showed that adults who walked at least
four times per week were 40% less likely to develop type 2 diabetes than those
who didn't move much at all.
7.
Boosted immune system: Another benefit of walking is that it boosts your immune
system. Regular exercise helps keep your muscles toned, your lungs fit and your
joints mobile. All of these elements work together to make walking a great way
to stay healthy.
8.
Fewer wrinkles: Just 20 minutes of moderate aerobic exercise three days a week
might help prevent fine lines and wrinkles on your face.
9.
More energy: Many people say that their energy level goes up after a walk.
While we can't prove that having more energy means that a person feels happier,
we can definitely make some guesses. If you find yourself feeling tired or
sluggish, getting out of the house and moving around might just lift your
spirits.
10.
Keeps us young: Most experts agree that regular exercise lowers our chances of
developing cardiovascular disease and cancer. These illnesses are the number
one causes of death among Americans over age 65.
11.
Helps lower high cholesterol: High blood cholesterol is linked with many health
problems including heart disease and stroke. According to research by the
American Heart Association, exercising five days a week can cut your risk of
heart disease by nearly half.
Morning walk health benefits
Exercise
Exercise
helps keep our bodies fit and healthy. It not only stimulates blood flow and
helps burn calories but also enhances brain function and boosts mood. Strolling
around the park or going for a morning jog is good for you. Even walking
briskly can help burn off some extra pounds. If you're looking for a workout
routine, then try doing bodyweight exercises at home. You can do pushup and
sit-ups to strengthen your muscles without any equipment.
Stress Relief
It
may not sound surprising to hear this, but exercise can actually reduce anxiety
levels. A study revealed that people who performed aerobic activity had lower
levels of anxiety than those who didn't. When you're stressed out, a little bit
of physical activity can go a long way toward reducing tension. Plus,
exercising regularly can give you a sense of accomplishment, making you feel
better about yourself and your day.
Better Sleep
If
you're having trouble sleeping, consider getting up earlier. Studies have shown
that if you get up early enough — before 8 am — you'll be able to sleep longer.
Try waking up 30 minutes earlier each week to create a pattern. Also, avoid
caffeine after noon. Caffeine tends to make us more alert, so it's best to stay
away from it at least two hours before bedtime.
Stronger Immune System
A
regular exercise program can boost your immune system. In fact, studies show
that people who exercise regularly recover faster from cold and flu viruses
than others who don't. People who work out regularly use their muscles more
often, which increases circulation and blood flow. These changes mean your body
is exposed to more oxygen, helping you fight infections.
More Energy
When
you exercise, your endorphins kick in, which are natural pain relievers that
can make you feel energized. Exercising also releases serotonin, a hormone
associated with feelings of happiness. As a result, you may start feeling
happier even when you're trying to be down.
Lifelong Health Benefits
Getting
started today means you'll reap lifelong health benefits. Regular exercise
makes us stronger and keeps our joints flexible. By preventing obesity,
cardiovascular disease, cancer, diabetes, depression, arthritis, and
osteoporosis, exercise can improve quality of life throughout our lives.
Weight Loss
One
of the biggest reasons people stop exercising is because they become
uncomfortable with how their bodies look. However, starting small and building
confidence will help you lose weight safely and enjoyably. Choose activities
you enjoy, like swimming, running, biking, dancing, yoga, or Zumba. You can
also challenge yourself with group classes or join a class that suits your
fitness level.
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