Best 10 Things to Do When You First Wake Up to Boost Fitness
A morning routine can be a simple way to make the rest of your day better. This routine doesn’t have to involve waking up at 6 am, nor does it need to take 3 hours to complete, as shown in this simple guide here. Plus, there are things you can do when you first wake up to boost fitness as well!
Keep reading to find out what things you should do when you first wake up to boost fitness and increase overall health and wellness. A fitness journey begins with a simple step, and sometimes that step starts in the morning.
10 Things to Do When You First Wake Up to Boost Fitness
Without wasting any time, here are 10 things to do when you first wake up to boost fitness and overall health. These tips and tricks are easy to do and can be incorporated seamlessly into your current morning routine.
1. Hydrate Properly
Hydrating is one of the best things you can do for your body, your mental health, and your physical health. This is because we wake up slightly dehydrated. Even a small amount of dehydration can cause mental fog, a lack of energy, and reduces our body’s ability to function. The more severe the dehydration, the more severe the consequences on the body, which can even affect the health of our organs. When you first wake up, try to reach for a glass of water to increase your hydration. This can even help to boost your metabolic rate as well.
2. Morning Movement
Good morning is one of the best times to sneak in a little bit of exercise. After being in bed all day, it feels great to move your body, stretch, and get the blood flowing. Try some easy morning movement when you first wake up for a quick boost of fitness. This can be something small like a 5-minute yoga session, a morning walk, or a super quick workout with weights. Working out in the morning can help improve your energy levels greatly. It can also help to keep blood sugar levels stable throughout the rest of the day.
3. Soak in the Sun
Taking in some morning sunlight is a simple yet effective way to boost health and fitness for the rest of the day. This is because getting some natural light can help regulate our circadian rhythm. This will provide more energy throughout the day and help us feel more tired at night when we need to rest. Being exposed to sunlight is also good for our vitamin D levels, and we need vitamin D for many processes in the body, including metabolic ones. It can also help improve our mood and make us feel more motivated throughout the rest of the day. Try to take a walk outside if you want to combine morning movement and natural sunlight.
4. Pack in the Protein
Protein is essential for health. Protein provides the necessary amino acids that we need to repair and grow. Protein is also something that can help you feel fuller for longer, which is important in the first meal of the day. A high-protein breakfast can also help reduce any cravings later on, as protein promotes a stable blood sugar level. Make sure to include healthy fats and fibers in your morning meal as well. Avocado toast is great, but try adding some cottage cheese and egg along with a meal to increase the protein too.
5. Avoid Sugary Drinks
Anyone who has told you to drink orange juice for your health is lying to you. Juice tends to have the same amount of sugar as soda and other soft drinks. Plus, even products that claim to be all-natural can still get ingredients derived from natural sources while still being chemically processed and altered. Juice, such as apple and orange juice, also does not contain the fiber that regular whole fruit has. Fiber is important to help us feel full for longer and regulate blood sugar while eating with digestion. Plus, too much sugar in the morning can cause afternoon crashes, in which a nap is all but required to fix.
6. Meal Prep
Meal prepping in the morning can make the rest of your day go much more smoothly. Try to plan out your meals and snacks for the rest of the day to avoid eating something convenient yet unhealthy like a bag of chips on your way home from work. If you don’t have enough time during the work week to meal prep, try meal prepping over the weekend. Take advantage of making large portions of meals and freezing them. That way, you can have a home-cooked meal whenever you want. Freezing is a form of minimally processing and preserving food and can last in your freezer for months. This can also help you have more variety in your meal prep, as you can freeze different vegetables, meats, chicken, and sides to combine and mix things up.
7. Mindful Habits
Stress is a huge cause of mental and physical damage. This is because stress takes its toll on the mind, leading to more severe illnesses such as depression and anxiety. Chronic stress also leads to high levels of cortisol in the body, the stress hormone. Cortisol is known to lead to inflammation, and inflammation is a breeding ground for disease and illness. Mindful habits such as breathing exercises and meditation can help reduce stress levels which is beneficial for fitness and overall health.
8. Undress Your Coffee
There are many health benefits of coffee, and when used right it can be a great addition to your day. However, the issues with coffee usually occur from the added syrups, sugar, and creams that go along with it. Try to undress your coffee, as in reducing the amount of sweet syrups and flavors you add to it. Try to drink it with some heavy cream, whole milk, or plant-based milk, and avoid adding too much sugar. Opt for gut-friendly honey or another sweetener that has a lower glycemic impact such as stevia. It can also be beneficial to wait 30 minutes after you wake up to take in your coffee. This delay will help your energy levels stabilize more.
9. Commute Differently
Commuting is a part of our morning that is usually non-negotiable. However, it can be beneficial to commute differently. Instead of taking the car if you work close by, try biking or even walking to your destination. If your destination is way too far to walk or bike to, try at the very least parking a bit further in the parking lot to get those extra steps in. Opt to take the stairs instead of an elevator and add a bit more movement to your morning commutes.
10. Sleep Enough the Night Before
I know, I know, this one barely counts as a morning fitness tip! It involves actively trying to get enough rest the night before! However, sleep is one of the main components of a healthy lifestyle. Without sleep, we have no energy, no ability to grow muscles, and no mental clarity. Our bodies feel tired and our minds are off. Get enough sleep the night before by having a good nighttime routine, such as the one found here. This will make your mornings even better as soon as you wake up.
The Takeaway
There are things you can do when you first wake up to boost fitness easily. These tips can be seamlessly incorporated into your current morning routine since they are not time-consuming. Try them out for all the health benefits of actively trying to boost fitness and health today!
Remember that health comes from within. Eat nutrient-dense meals, exercise when you can, at least 3 times a week, and take care of your mental health. Daily habits become the building blocks for emotional, mental, and physical health. Take care of your gut health too! Learn everything you need to know about gut microbiota today for free here.
