Morning Routine – Introduction
The 10-Minute Morning Routine: Boosting Energy Before Breakfast
Have you ever wondered how some people seem to have an endless supply of energy from the moment they wake up?
You know, that colleague who’s always upbeat and ready to go, even before their first cup of coffee?
Well, guess what?
You can be that person, too!
All it takes is a simple 10-minute morning routine to kickstart your day with a burst of energy.
No caffeine is required—although, let’s be honest, coffee is fantastic!
Do this morning routine shortly after waking and whenever you need a decaffeinated boost of high-octane energy.
Why Energy Matters
Before we reveal our 10-minute morning routine for more energy, let’s talk about the benefits of having more energy at the start of each and every day:
1. Boosts Productivity
With only 24 hours in a day, and about a third of those spent sleeping, it’s important to make the most of your available time.
After all, no one ever gets to the end of the day wishing they had less time or that they did less.
When you’re energized, you’re more focused and efficient, helping you accomplish the tasks of the day in record time.
Also, the more you get done in less time, the more time you’ll have to spend doing things you really enjoy.
2. Enhances Mood
A good start sets a positive tone for the rest of the day, making you more resilient to stress and challenges.
Even your morning commute will feel less of a drag when your energy levels are high.
Sure, that cup of coffee achieves a similar effect.
However, it can also come with unwanted side effects, such as anxiety and tremors.
3. Prevents Afternoon Slumps
A lot of people are full of pep in the morning, but then their energy levels crash after lunch.
This is common, and some populations even embrace this fact by taking afternoon naps, e.g., siestas.
However, grabbing a few zzzz after lunch is probably impractical for most.
A high-energy morning can help you avoid energy troughs and help you power through your entire day.
You can also repeat this energy-boosting routine if your batteries need a recharge.
The 10-Minute Morning Routine
This energizing routine is so effective you can forgo your morning coffee if you wish.
However, given that coffee can be a perfectly healthy part of most people’s morning, why not power through this routine as your coffee is brewing?
Of course, tea makes an excellent start to the day, too, and it’s also perfectly fine to forgo caffeine altogether.
#1. Deep Breathing (2 minutes):
When you sleep, your heart and breathing rate slow to a shallow crawl.
Yawning is a sign that your brain is craving oxygen.
A few minutes of deep breathing will flood your blood and brain with oxygen, blowing away the cobwebs and energizing your body and mind.
How to do it:
- Stand with your feet about shoulder-width apart and knees slightly bent.
- Pull your shoulders down and back, and adopt a good upright posture.
- Inhale and simultaneously raise your arms up and out to the side to form a t-shape.
- Lift your chest to draw in as much air as possible.
- Exhale and lower your arms.
- Allow your shoulders and arms to roll forward, making your chest cavity smaller.
- Inhale again and continue for two minutes or 8-10 deep breaths.
#2. Sun Salutation (3 minutes):
Three minutes isn’t long enough to stretch all your major muscles.
Still, it’s enough time to do a simplified version of yoga’s sun salutation sequence.
This routine within a routine stretches all your major muscles while continuing the breathwork you are already doing.
How to do it:
- Stand with your feet together and your arms by your sides.
- Inhale and raise your arms above your head.
- Exhale and hinge forward from your hips, placing your hands flat on the floor.
- Bend your knees as much as necessary.
- Inhale and walk or jump your feet out and back into the push-up position.
- Exhale and lower your chest to the floor.
- Inhale and extend your arms while keeping your hips down.
- Exhale and lift your hips into the air to form an inverted V.
- Look between your arms and back toward your legs.
- Inhale and step or jump your feet back into your hands.
- Exhale and stand up.
- That’s one cycle – continue for three minutes or 4-6 rounds.
Confused when to breathe in and out?
Don’t worry!
Just make sure you inhale for one movement and exhale the next.
So long as you avoid holding your breath, you’ll be fine.
#3. Quick Cardio (3 minutes):
Now you’re feeling warm and loose; it’s time to get your heart pumping and produce some endorphins, which are nature’s feel-good hormones.
Three minutes of cardio might not sound like much, and it won’t do anything for your fitness or weight, but it’s the wake-up shot in the arm your body is waiting for.
How to do it:
Simply do three minutes of any simple cardio exercises of your choice.
Good options include:
- Jump jacks
- Running in place
- Jump rope
- High knees
- Burpees
- Mountain climbers
If you prefer, you could do a minute of three different activities, e.g., one minute each of jump jacks, running on the spot, and mountain climbers.
Start at an easy pace and then pick things up for the final minute.
#4. Mindfulness (2 minutes):
After eight minutes of moving your muscles, your body should feel fully energized.
It’s time to focus on your mind and synch it with your body.
A couple of minutes of mindfulness will also help return your heart and breathing rate to their normal levels, so you’re ready to get on with the rest of your day.
How to do it:
- Sit comfortably with your eyes closed and your arms and legs relaxed.
- Notice how your limbs feel warm, heavy, and relaxed.
- There should be no tension anywhere in your body.
- Breathe slowly and deeply.
- Become aware of the sound and sensation of your breaths.
- Focus your mind on your intentions for the day.
- Picture everything going smoothly with nothing but positive outcomes.
- Imagine an energy meter, like a battery indicator, and notice that it’s fully charged in the green.
That’s it – you’re ready to face your day; go get ’em, champ!
Why Your Energy Levels Might Be Low
Despite your best intentions and what most people would wish for, low energy levels are all too common.
Many of us wake up still feeling tired and almost unable to drag ourselves out of bed.
If not for that screeching alarm or fearsome boss, we’d probably prefer to stay under the covers and go back to sleep.
It seems that modern life has a knack for sapping your energy, making each day feel like a grind.
Needless to say, feeling like this is no one’s idea of fun.
Common (and often avoidable) causes of low energy and fatigue include:
1. Poor Sleep:
Lack of quality sleep is the most common culprit of low energy levels.
When you sleep, your body gets busy recharging your mental and physical batteries and readying you for the day ahead.
Aim to get 7-8 hours of uninterrupted sleep per night.
Invariably, this means you’ll need to go to bed earlier.
It’s also important to note that sleeping in occasionally won’t wipe out a sleep debt, so you need to get enough sleep every night of the week, not just on weekends.
2. Stress
Chronic stress releases cortisol, a hormone that can make you feel drained.
Cortisol interferes with energy storage and production, increases carb cravings, stimulates hunger, promotes muscle breakdown, and makes it harder to rest and sleep.
Although stress can be hard to avoid, it can be managed more effectively.
Exercise, healthy eating, better time management, and getting help can all reduce the harmful effects of stress.
3. Unhealthy Diet
Ironically, consuming too much fast-acting energy can lead to energy crashes.
When you eat a lot of sugar, your body responds by producing large quantities of insulin, which ferries nutrients from your blood to your liver, muscles, and brain.
However, your body does this a little too enthusiastically, leading to low blood glucose.
This drop in blood glucose leads to low energy and increased hunger, setting off a rollercoaster of sugar and carb cravings.
It’s virtually impossible to maintain stable energy levels when you’re surviving on a diet of fast-acting energy.
4. Lack of Exercise
Believe it or not, physical activity actually boosts your energy by improving circulation and oxygenating your cells.
Paradoxically, the less exercise you do, the less energetic you’ll feel.
A balanced and well-designed workout plan can do wonders for your energy levels.
However, the first couple of weeks can be challenging as your body takes a little time to adapt to doing more physical activity.
However, soon enough, you’ll find that exercise leaves you feeling energized and not exhausted.
10-Minute Morning Routine – Wrapping Up
Ready to transform your mornings and, by extension, your life?
Start tomorrow with this 10-minute routine and feel the difference it makes.
In just 10 minutes, you can set the stage for a day filled with productivity, positivity, and no afternoon slumps.
So why not give it a try?
After all, the best project you’ll ever work on is you.
And hey, if you find it useful, share it with your family and colleagues.
Let’s all be that annoyingly energetic person together!
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