10 Exercises That Will Make Your Day Better

--> Simple and efficient exercises that don’t require a gym or much, if any, equipment, are a remarkably underrated way to start the day. Sure, it’s good for your body, but also your brain and general well-being.

A report by the Franklin Institute says that the more active you are and the more you use your lungs and get your heart rate up, the more blood flows to the brain. This boosts your energy and streamlines your digestion. It also regenerates brain cells, thereby reducing risk of Alzheimer’s in older age and preventing cognitive decline.

Also you should know that exercise improves moods, and reduces anxiety, depression, and stress.

Here are some simple, inexpensive, low-maintenance exercise options. (And of course, make sure to start nice and easy into whatever you do. Check with your doctor if you’re not sure what you can handle. And stretch. A lot.)

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Walking

A 30-minute walk in the morning is remarkably stimulating, really giving your morning a kick. It’s a great, low-impact way to get your blood flowing.

Running

Gets your lungs pumping the way walking never could. If you’re not quite in running shape, rotate jogging and walking. You’ll get there. Even as little as 15-30 minutes of it can make you feel a million times more ready for your day.

Biking

A brisk bike ride, whether 20 minutes or an hour, is a fun and easy form of exercise. It’s not as hot as running with the natural breeze. It’s also easier on your knees, hips, ankles, and other joints. Just make sure to wear a helmet and observe proper cycling etiquette.

Swimming

If you have a neighborhood pool or live near the ocean or a river, there’s nothing better than a good swim. Like biking, it’s easy on your joints. It also works you out even harder than running, demanding you engage your entire body. Learning the proper breathing rhythms can be a bit tricky at first, but once you get the hang of it, there’s nothing like it.

Abs

Among the most important – and most forsaken – parts of the body is the core. Plus, many spend their workdays sitting at a computer: the worst thing in the world for our core. A weakened core leads to all sorts of problems, like lower back pain. There are about a million ab exercises you can do. Here are three simple and effective ones you can do right at home.

1. Sit-up. On the floor or on an exercise ball.
2. Six inches. Lie on your back, hold your legs straight out six inches above the ground for about thirty seconds to a minute at a time.
3.  Plank. Three primary variations:

• Straight-on elbow plank: Place your elbows on the ground beneath your chest and hold yourself up on them, body straight.  Mix it up by placing your feet on a medicine ball.
• Straight-arm side plank: Hold yourself up on one arm, then the other.
• Side-elbow plank: Like the side-arm hold, with your arm bent and your weight resting on your elbow. Hold each one for thirty seconds to two minutes.

Yoga

An increasingly accepted form of exercise, great for body and mind

Pushups

There’s still nothing quite as simply effective as the good old-fashioned pushup.

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