Introduction:
Daily Morning habits for health and fitness are the foundation of a productive and energized day. Waking up early may feel tough due to the soothing breeze, but starting your day with purpose sets the tone for mental and physical wellness.
“If you are grateful , I will surely increase you”[ in favor]…….
Surah Ibrahim(14.7)
Start your day with gratitude for breath , health and fitness purposes. It sets a positive tone.
To follow the Daily Morning Habits routine sets your whole day routine and your mind and physical tone and refreshes your whole life. Try to start your day with your best and with your strong contact to Allah seems to free you from any trouble like stress and depression.
“And made the night as covering, and made the day for livelihood”
Surah al NAbah(17.10-11)
Allah has designed the day for activity and striving. Starting early is his natural order.
In this article I will tell you 5 powerful daily morning habits that boosts your health and fitness.
Table of Contents
1.Start your day with a glass of Warm water:
The first habit that you have to adapt from 5 Daily Morning Habits is Start your day with a glass of Warm Water :
- Starting your day with warmth in the morning after waking.It helps you in digestion and clean your stomach.
- To start your day with warm water makes you active physically and mentally and it is the best tip to burn your fat.
- After a long sleep at night your body becomes dehydrated. Warm water keeps you hydrated, you feel fuller and energized. You avoid overeating in this way and you also control your weight.
- If you suffer irregular bowel movement ( constipation) , warm water in the morning helps your intestinal movement and ease your discomfort.
- Better detoxification and digestion from warm water early in the morning helps your clearer and glowing skin. Better circulation from warm water also improves your skin tone.
Bonus tips with warm water:
- Warm water with the addition of lemon helps in detoxification and improves your skin tone looking you healthier,young and fresh it also maintains your body weight.
- Warm water with the addition of honey helps in improving digestion and keeps your body balance.
- Warm water with the addition of chia seeds is a powerful antioxidant that helps to improve your digestive system and clean toxins from your skin.
- Warm water with the addition of mint improves your digestion. Maintaining bowel movement keeps your skin young, fresh and healthier.
2.Take natural sunlight early in the morning:
The second habit that you have to adapt from 5 Daily Morning Habits is take natural sunlight :
- The most gentle time of taking early natural sunlight is 6:00am to 9:00am.
- Because it is the best time to take vitamin D in this time, sunlight is very light, not too harsh and keeps your skin safe and sound.
- By taking vitamin D it gives strength to your bone that helps your proper growth of body.
- Early morning natural sunlight helps clear your mind, reduces fog from your brain.
- Morning natural sunlight gives you relief from stress.Sharp your mind, you work actively the whole day
- Morning natural sunlight reduces the risk of myopia (near sightedness) especially in kids.
- Morning sunlight also regulates your hormonal balance.
- Cortisol (stress hormone)`
- Melatonin(sleep hormone)
- Insulin (sugar regulation)
These hormones regulate your overall body balance.
3.Get moving and take light exercise:
The 3rd habit that you have to adapt from 5 Daily Morning Habits is get moving and take light exercise :
- Exercise early in the morning helps to speed up your calories burn and maintain your body energy for whole day work.
- Movement in the morning helps to increase your blood flow in the brain that improves alertness, focus and memory.
- Light exercise in the morning helps you sleep better at night.
- 15 to 20 morning exercises improves circulation, lower your pressure and reduces the risk of heart diseases.
- Morning exercise helps to enhance your physical shape and stamina.
- Morning exercise reduces cortisol(stress hormone) that makes your day calm and peaceful.
- Moving early in the morning helps to improve your insulin production that maintains your sugar level.
- Morning exercise also helps in the production of two hormones in your body.
- Endorphins (natural mood booster)
- Dopamine(motivational hormones)
Releasing these hormones keeps you happy and fresh the whole day.
Best exercises early in the morning that
Maintain your health:
- 10 minutes brisk walk.
- Stretching or yoga.
- Jumping jacks.
- Bodyweight squash.
- Light dance or zumba.
- Deep breathing arms swing.
4. Eat a balanced protein and rich breakfast:
The 4th habit that you have to adapt from 5 Daily Morning Habits is eat a balanced food :
- Proteins help to improve your body tissue and build lean muscle.
- Proteins digest slower than carbohydrates .It helps to control your healthy weight control , reduce hunger pangs and midnight craving.
- A breakfast with protein in the morning is a fuel for your brain that keeps you stay alert , makes you concentrate,and performs better at work.
- Protein rich breakfast helps to burn your fat, lower appetite hormones,encourage mindful eating the rest of day.
- Protein breakfast helps to maintain your glucose level and improves your digestive system.
- Balanced breakfast not just proteins also take healthy micronutrients like iron, calcium, and B vitamins.
- Protein in the morning helps to regulate your hormones.
- Ghrelin(hunger hormones)
- Cortisol(stress hormone)
This keeps you peace, calm and balanced.
Examples of rich and balanced protein breakfast:
- Oats, yogurt , seeds
- Boiled egg, whole grain toast
- Banana, peanut butter
- Cottage cheese, nuts, barries
- Desi mong daal,egg, bread and chutney
5. Avoid use of mobile phone early in the morning for first 30 minutes:
- Checking your phone after waking up early in the morning floods your brain with notifications, news and social media comparison. This kills your calm and focused thinking.
- A phone free morning creates a space for meditation and prayer helps you deep breathing and reflection.
- Avoiding using a mobile phone in the morning improves your real life relationship and spends early moments with your family and nature.
- It protects you from morning headaches and protects your vision.
- Skipping mobile phones gives you time to contact Allah like Fajar or dhikar and reading the Holy Quran makes your soul satisfied
Conclusion:
Adopting following Daily Morning Habits – like warm water, early sunlight, moving body, rich breakfast,avoid use of morning mobile phone can helps you:
- Energized
- Sharpen your brain
- Looking fresh,active and motivated
- Strength you physically and mentally
- And helps in makig your healthy life style