In a standing position, lift one leg up until it’s parallel to the floor, then stretch your arms forward to touch your toes. Hold for 20 seconds then repeat with your other leg. This will stretch your hamstrings and legs. Rotate your arms like a windmill to stretch your arms and shoulders. Stretch your neck by tilting your chin downwards and upwards, then tilting your head to the left and to the right. You should push yourself to feel tension, but not pain. Stop performing a stretch if it starts to become painful.

Although push-ups are a great way to build muscle, you shouldn’t worry about that in this context; just do enough to get your heart pumping and your muscles very slightly sore. There’s no set guideline for how many sit-ups or push-ups to include in each set. If you feel comfortable, do 10 of each exercise.

If you can’t do 30 jumping jacks, consider doing 2 sets of 15 or 3 sets of 10 for the same end results. Make sure to do your jumping jacks after you’ve stretched to minimize the risk of injuring yourself.

Squats are a great exercise for increasing the range of motion in your hips and ankles, which also helps to reduce lower back and knee pain. However, your knees should not cross the plane of your toes, otherwise it may damage the joints in your knees.

This doesn’t have to be a very fast run; going for a light jog will still boost your metabolism and give you a nice workout. If you can’t run, try walking for 30-40 minutes instead for roughly the same results.

If you leave early in the morning to go to work, try to drink a second glass of water as well before leaving your home. This will help you stay focused in the morning and encourage you to stay hydrated throughout the day. Consider filling a water bottle with a leak-proof top and leaving it on your night stand before going to bed.

Fruits, whole grain wheat, and simple proteins work best in the morning. Eggs, cheese, yogurt, or cottage cheese are also good options for morning meals. Avoid eating heavy carbs or large portions for breakfast; eating too much may cause you to feel more sluggish instead of energized.

When doing deep breathing, take deep breaths into your stomach and hold them for 5-7 seconds before releasing them. You’ll find that tension in your body relaxes as you exhale.

For example, if you wake up at 7:00, consider waiting until around 10:00 before having coffee. For even better results, cut coffee entirely out of your regular morning routine and only drink it on the days when you really need to (e. g. , when you have to wake up earlier than usual).

Examples of some relaxing activities might include reading, watching your favorite TV show, or listening to soothing music. Meditating or performing breathing exercises is also a good way to relax your body and your mind as you prepare to go to sleep.

If you absolutely can’t avoid eating right before bed, try to only eat a light meal and stick to foods that are the least disruptive to your sleep. These include cherries, bananas, rice, and turkey. [12] X Research source You should definitely avoid eating dark chocolate or drinking coffee or wine before bed.

Consider investing in a sports bottle with a sealable lid and keeping a filled one next to your bed. This will not only remind you to drink water before you go to bed, but will also give you a convenient source of water for after you wake up.

No matter what bedtime you choose, aim to get 7-8 hours of sleep each night. Stick to this sleep schedule even on weekends and days when you don’t have to wake up early. Your body will thank you for it![16] X Expert Source Alex Dimitriu, MDSleep Specialist Expert Interview. 16 October 2019.

Consider using alarms that don’t include a snooze option. If you know your alarm won’t repeat itself, you’ll be more inclined to get out of bed and start your day after it goes off the first time. Try to avoid sleeping for more than 9 hours, as this may negatively affect your mood the next day.