In last week’s tip about training strategies that work at any age, I mentioned using a “morning recharge” to combat some of the effects of aging—namely reduced flexibility & mobility—and to provide a few other benefits: working out the kinks from any odd sleeping positions, improving blood flow, and giving you an enjoyable energy boost to start the day.
A few people replied with questions about what a morning recharge might look like, so here are a couple resources to help.
First is a video of my (current) morning recharge. You’re welcome to steal it exactly as-is and add it to your own morning routine.
Second is a super-simple template which you can use if you’d rather have some options to tweak my routine to fit your specific needs or to create your own routine from scratch.
There’s really little need to get too fancy. Simple, basic movements are best because they’re easy to remember and easy to do!
What to do during a morning recharge
- Mobility drills—movements that take a joint through its full range of motion—for all major joints or, at least, for any that feel particularly stiff. Major joints would include: neck, shoulders, elbows, wrists, spine, hips, knees, ankles (plus fingers and toes if you want to get fancy). Don’t over think this. Determine which way the joint moves, and then move it that way! Five to fifteen reps are fine. Do more if you have the time or for stiffer joints.
- Stretches for the hamstrings (back of the thighs), glutes (butt), quads (front of the thighs), hips, and chest (especially if you have a desk job).
- Simple strengthening exercises. Body weight is great (push-ups, squats, pull-ups). Using light weights for suitcase deadlifts, rows, presses, halos, or squats is fine as well. Remember, this is a morning recharge, not a training session!
Repeat for between three and thirty minutes, depending on the amount of time you have available.
That’s it! See? Simple. 😉
Putting it into practice
As I mentioned last week, a morning recharge is an energizing way to begin your day and is also a short, simple way to start or build on to a healthy fitness habit.
Give it a try tomorrow. (And the next day, and the next…) You’ll be done before your coffee is finished brewing!