Have you run out of energy? It's no problem. Try one of these activities if you're tired but still want to move your body.
Here are some creative methods to get some exercise while you're weary (if you want to!).
So many of us aspire to achieve the lofty aim of sticking to a morning fitness routine. Wouldn't it be lovely to be up with the sun, riding our luxury stationary bikes (obviously in front of a floor-to-ceiling window with a view of the ocean)? Or jogging in the park peacefully before grabbing a cup of coffee and getting ready for the rest of the day?
The truth is that we're sometimes just too tired (maybe due to the absence of panoramic, unimpeded views from our in-home super gym). A morning workout can seem horrible when you're short on energy at the crack of dawn, whether you're not a morning person or you've lost a few hours of shuteye.
While "there are many benefits to starting the morning with a workout," Amina Barnes, a certified personal trainer in Kansas City, says it's important to remember you're natural biological clock while planning your training program. According to Barnes, your mental acuity isn't exactly at its greatest even though you are awake. It cannot be easy to execute an activity like exercise as a result of this.
Listen to your body and take it easy if you're feeling particularly sluggish - you'll be protecting yourself against damage, said Liz Letchford, a personal trainer and injury rehabilitation specialist in Los Angeles. "Physical or mental exhaustion is a risk factor for injury."
But what if you want to get some movement in your body? What if the only time you have to yourself is in the morning? When you're too tired to think about working out but yet want to get some exercise, here's what experts recommend.
Stretches
According to Letchford, moderate stretching assists your mind and body in waking up by providing soothing sensations.
When you first wake up, try doing an open-book stretch or a figure-four stretch. According to Kelly Roberts Lane, even raising your arms above your head first thing in the morning can assist, owner of Fix-It Physical Therapy in Minnesota.
"Raise your arms all the way above your head and raise your eyes. Then, one vertebra at a time, roll your spine down until you are touching or as close to your toes as you can get," Roberts Lane added. "Leave your head dangling. To attain a deeper hamstring stretch, straighten one knee and then the other."
Following stretching, you can continue to a warmup (more on that later) or other exercises.
Warmups
Warming up can be as simple as doing some low-impact bodyweight movements at a steady pace (think: squats).
"First thing in the morning, squats at a controlled tempo warm up your hips, glutes, and core, and help you connect to your foundation," said Anthony Crouchelli, a New York-based trainer and founder of the. 1Method.
If you're feeling more aware, you can leave it there or move on to something more involved.
"I usually encourage a warmup that addresses the brain-body connection before to vigorous movement, especially if it involves heavy lifting," Letchford said, adding that your reaction time slows down when you're weary (and sore). "Moving swiftly – fast feet or quick jumps — is my favorite approach to condition the neural system for an intense workout. Both help with reaction time."
Even if you received a good night's sleep, you should do this if you exercise early. "It is advisable to start softly and ease into exercise after a long night of sleep," she said.
Exercises to Improve Mobility
"I'd recommend warming up your body with modest mobility exercises... simple motions like hip-openers, glute bridges, and lateral lunges will help you enhance your flexibility and function," Crouchelli added.
Crouchelli also suggested doing CARs: controlled articular rotations, which are a type of mobility pattern. There are routines for your wrists, shoulders, hips, and more to help you increase the range of motion in your joints. CARs may help you progress in your other routines in addition to preventing injuries.
Yoga
Yoga is a universal trainer favorite for various reasons: it's low-impact, adaptable to different levels, encourages you to focus on your breath, and, in this case, can assist you in waking up.
Letchford and her clients enjoy yoga, and Crouchelli considers yoga one of his top two morning workouts (the other being the CARs mentioned above).
Crouchelli recommends "simple downward dog to up dog movements" for foggy mornings. "Yoga has provided a terrific weekly low-impact workout, allowing me to combine my mental and physical wellness in one flow."
Low-Intensity Cardio
Barnes suggested doing cardio workouts first thing in the morning to burn off some of the stress you might have when you get up. Walking, jogging, stationary or road bike, and swimming are all excellent possibilities.
Strength training is a great workout, but if you're weary in the morning, you're more likely to sustain an injury.
You Might Want To Avoid These Exercises
Unless you're fully awake, committed, and focused, anything explosive, high impact, or high intensity should be avoided first thing in the morning.
"Avoid any explosive actions like burpees, stag leaps, etc. when you first get up because they will put the excessive volume on the joints without a good warmup, leading to a significant risk of injury," Crouchelli said.
"If your mind is not fully attentive, doing short, coordinated workouts in the early morning may put you at danger for injury," Barnes noted.
Barnes also stressed the necessity of honoring your body's natural rhythm and recognizing when you're too exhausted, even if it doesn't suit your "dream image" of the ideal morning routine. This is especially true when it comes to weightlifting or anything else you wish to get better in. Putting it off until later in the day, when you're more attentive, and your body is fully prepared, may yield far superior outcomes.