Exercises in the morning: exercises, how to do them correctly, benefits for girls

Thanks to advances in medicine and science, human life expectancy is constantly increasing. For another hundred years, a fifty-year-old lady was considered a respectable old woman, but today she is a middle-aged woman full of strength and energy. With the growing popularity of a healthy lifestyle (HLS) and proper nutrition, regular exercise, and, in general, an active lifestyle, it’s simply hard to call this age the beginning of old age. In order to stay healthy, young and beautiful for a long time, let's look at why morning exercises after 50 are needed for women and men, how exactly to do it and what are its benefits.

Benefits of morning exercises

Many people doubt whether gymnastics is useful after waking up. It takes three hours for the body to become fully functional. After exercise, the tone increases, metabolic processes start, and drowsiness disappears.

Exercises should be done in the morning to:

Train your heart muscle. During exercise, the amount of oxygen in the blood increases. Muscle tissues receive enough nutrition to become strong and strong.
Energy reserves have increased. Performing mental and physical work requires the release of energy reserves. You can replenish them in the morning by doing gymnastics or running.
Tissue nutrition has normalized. Important human organs, the brain, need oxygen. After charging, they get plenty of it.
The blood has thinned. Thick blood moves heavily through the vessels, making it difficult for the heart to pump blood flow.
Your mood improves. The blues will go away completely after doing the exercises in the morning.

But the main requirement for gymnastics in the morning is that it is light. Don't overload yourself with excessive exercise. You need to prepare for the procedure in the evening. Favorite music and a set of exercises are selected.

What happens to the body

Working muscles need glycogen, so they take glucose from the blood to burn fat carried in the blood. Daily exercise in the morning causes muscle tissue to take glycogen from accumulated fat.

When performing exercises, ventilation increases 10 times. The heart and blood vessels are left to cope with the transfer of oxygen to the muscles. In order not to load the heart muscle, you need to start with light exercises. With increased morning stress, blood flow will increase due to the dilation of blood vessels.

The volume of blood pumped becomes larger as physical activity increases. It is necessary to monitor the pressure to determine whether a set of exercises is suitable for a particular person or whether it should be changed to an easier one.

Indications for Kegel gymnastics for women over 50 years old

The main indications for performing Kegel exercises for older women are:

prevention of pathologies of the urogenital area;
relief of menopause;
improving the quality of intimate life;
acceleration of recovery after surgery on the pelvic organs;
strengthening the pelvic muscles;
prevention of hemorrhoids.

Also, Kegel gymnastics for women after 50 years of age is prescribed for the purpose of prevention and treatment of uterine prolapse, but only with the permission of your doctor.

How to do it

Doing exercises correctly in the morning means following the principle of gradualness. Do not immediately jump off and do exercises with dumbbells. This only causes health problems.

Classes begin while in bed. This warm-up will allow you to tune in to the exercises, make you wake up and be ready to start the day. Simple stretches while lying in bed will make you stand up. You need to walk around the room, drink a glass of water on an empty stomach, before starting the main part of the gymnastics.

Easy charging for 10 minutes

Jogging in the morning

The beginner's complex consists of:

walking and running in place;
running with high knees;
shallow tilts left and right;
bending forward;
movements of the arms up, to the sides, forward, down;
jerking with arms with a turn of the body.

You need to know what such a complex provides. He will set us up to exercise in the morning. After such exercises, you can think of more complex ones for each type of muscle.

Light exercise gives vigor and energy

Basic exercises

The gymnastics program is selected individually. The large muscles begin to be worked first. Thanks to training, the joy hormone serotonin is produced. Lactic acid successfully burns fat, helping to build muscle mass.

For the neck. Turn your head and bend over carefully. If there are problems with the spine, then perform exercises as much as possible. In case of pain, it is better to exclude them from the complex.
For hands. They start with rotations with the hands, then with the limbs bent at the elbows, then straight. You need to rotate your forearms by bending your elbows and placing your fingertips on your shoulders.
For the body. Exercises include forward bending of the torso. In this case, you must gradually reach the point of touching the floor with your fingers. When bending to the side, place your feet shoulder-width apart and your hands on your waist. You can put one hand on your belt and raise the other up. When changing the side of the tilt, the position of the upper limbs also changes. Rotate the body, taking the initial position of the arms in front of the chest. You can close your hands with a lock. It is recommended to include pelvic rotation.
For legs. The muscles of the lower extremities are trained at the end of the gymnastics. Include exercises such as swings forward and backward, circular movements at the knees, leg raises to the sides, and squats.

The gymnastics ends with calm walking and breathing exercises.

What exercises are best for an elderly person?

Exercise for older women for weight loss or other purposes must be chosen correctly. An individual approach is important, which only a qualified specialist can do. If you have serious illnesses, it is better to additionally consult with your doctor. Several principles that must be followed when creating classes:

It is advisable to avoid very difficult exercises;
all tasks must be accessible;
If possible, exercise machines and special devices are allowed, but loads can be performed without them;
it is important to work out all muscle groups to get a positive result;
the main load is concentrated on the spine, unless there are any contraindications;
watch your breathing, it should be smooth, exhale and inhale smoothly, deeply;
for osteochondrosis and other diseases of the musculoskeletal system, be sure to choose activities that do not cause pain.

Exercise is not only an activity for the body, but also for the soul. Most people notice not only the benefits, but also the pleasure. There is a type 2 diabetes exercise for the elderly. In this case, the complex is selected in accordance with the patient’s condition, taking into account diet and other factors. After each lesson, be sure to pay attention to your condition. If you experience severe weakness, drowsiness, or pain, contact your instructor; you may need to change the routine.

Selection of the complex

For different categories of the population, morning exercises proceed differently. If the goal of exercise is to lose weight, then the exercises should be aimed at burning fat. Children's exercises are radically different from adults'. If there are contraindications to performing the mandatory complex due to problems with the spine, then an individual training program is selected.

For men

For men, it is recommended to include strength training with dumbbells. At first, take 2 kilograms of dumbbells, gradually increasing the weight as the muscles strengthen.

Legs - lunges. Feet shoulder-width apart, arms with dumbbells lowered along the body. Tightening your abs, take a step forward with your left foot. In this case, the left knee should be above the ankle, and the right knee should be looking at the floor. Repetitions are performed with legs alternately.
Back – one-arm row. Stand straight, dumbbell in left hand. Bend forward so that your back is parallel to the floor. The abs are tense, the knees are slightly bent. Having connected the shoulder blades, bend the left arm, pulling the elbow back and up. First 10 times with one hand, then with the other.
Chest - push-ups. Straight arms on the floor are spaced shoulder-width apart, the body is placed straight from the back of the head to the knees. Bend your elbows at right angles, lowering your chest. Correct posture is maintained throughout the entire exercise.
Triceps - arm extension. Dumbbell in left hand. We lean forward, parallel to the floor. Keeping your left elbow close to your body, extend your arm.
Biceps - arm curl. Dumbbells in hands lowered along the body. Bend your elbows, lifting the dumbbells to your shoulders. Elbows pressed to the body.

Each exercise is performed 10-15 times.

Women

For girls, morning exercises should include:

swinging legs to arms;
squats;
jumping out of a low squat;
forward bend stretch while sitting on the floor.

To lose weight and improve your figure, morning exercises alone are not enough. Need training throughout the day. Think over a schedule of activities for the week, including walking and running. In one hour of slow running you can burn up to 700 kcal. Set aside 3 days a week to go on the treadmill.

Key Kegel exercises

Kegel exercises for older women are based on three main techniques:

compression - muscle tension, similar to the movement when holding back the stream during urination, which must be recorded within 3 seconds;
contraction - compression and relaxation are repeated several times without a pause in either position;
pushing out is a movement corresponding to light attempts aimed at pushing an imaginary object out of the vagina.

To achieve a therapeutic effect, it is necessary to exercise regularly.

Exercise as care for the spine

Changes in the spine are typical for both adults and children. Regular stretching exercises are included in your morning routine. Swimming in the pool should be included in the daily schedule. If your back has become arched, then a good workout would be exercises to straighten the spine.

You cannot exercise with dumbbells, or it is better to take no more than 1 kilogram of weights in both hands at once. Scoliosis can be masked with muscles. They are trained with strength exercises for the upper shoulder girdle.

For teenagers and adults with stoop, the following complex is recommended:

Stretching your arms out in front of you, clasped them together, stretch forward, arching your back. Hands up, straightening the spine, behind the head - bend back.
The head is upright, the chin is raised. Throw your head back and hold for 2-3 minutes. Then to the starting position.
Hands are joined in a lock at the back of the head. Pull your elbows back as far as possible and hold them as long as possible.

Every day of training will lead to straightening your back. Stretching the spine on the bar will help relieve acute back pain.

What rules must be followed

You can achieve results only by practicing regularly. If you decide to do morning exercises, then you need to devote 10-15 minutes in the morning to perform the complex. You can increase the effectiveness of your training when you have a goal. If you explain to yourself why you do gymnastics, then the result will be positive for your health.

At first, you can perform exercises at a support - the back of a chair, table, door handle. When the training is mastered, you can abandon the support. The main thing in exercise is the sequence of warm-up “from top to bottom” or “from top to heels”. It is better to exercise barefoot or in socks to strengthen the soles of your feet.

It is imperative to protect your spine during training. You need a layer between the floor and your back. The mat will protect the vertebrae from the hard surface. When doing abdominal exercises, try to press your lower back to the floor. A useful workout is one that will bring a person joy, satisfaction, the joy of victory over one’s laziness and lack of faith in one’s own strength.

The effectiveness of the Kegel system for women 50–60 years old

In the absence of contraindications, Kegel gymnastics for women over 50 years old with uterine prolapse and other pathologies brings tangible results after 1–1.5 months of regular training, namely:

blood flow significantly improves and the tone of the pelvic muscles increases;
the processes of urination and defecation are normalized;
Symptoms of enuresis and fecal incontinence are eliminated or significantly reduced.

In addition to improving the functioning of the genitourinary system, regular performance of Kegel exercises improves the quality of intimate life, which has a significant impact not only on physical health, but also on the psychological well-being of a woman.

What not to do

It is prohibited for those who have introduced gymnastics into their daily routine:

overdo the repetitions of exercises;
take breaks from classes for more than 2 days;
eat heavy food before training;
exercise through pain.

Even the best gymnastics can be harmful to health if performed incorrectly, without consulting a doctor or trainer. There is no need to force yourself to exercise when all your muscles ache.

We have been told about morning exercises and its benefits since childhood. But you don’t always want to give her 15 minutes of precious time in the morning. If you overpower yourself, you can get a lot of pleasure and energy. Effective exercise will not result in muscle pain, but will give strength to the body, strengthen it, and rejuvenate it.

What happens to the body after 50

Already at the age of thirty, men and women can begin to experience problems with their own health. About eighty percent of the citizens of our country reach their fiftieth birthday already having excess body weight, and it’s good if we are not talking about a serious degree of obesity.

Scientists believe that it is quite natural to be afraid of old age. Everyone wants to stay young and live long. However, with all this, it is worth finding out what happens after fifty years in order to figure out how to make life more pleasant and simpler, at the same time extending your life as much as possible. After all, any age has its advantages. Maintaining normal physical condition is the first step to always feeling young and healthy. For this you will need morning exercises.

How the body reacts to age

Our body can be compared to a complex biological machine that constantly ensures the vital activity of its own parts and systems. The mechanism regulates breathing, temperature and blood pressure, protects against “invasion from the outside” in the form of viruses and bacteria. Even when a person's consciousness falls into deep sleep, the body still continues to work hard.

Over time, you can find that some parts of such a complex “machine” began to wear out, malfunction, or even fail altogether. Some age-related changes can be noticed by the age of fifty, and sometimes even earlier. But what exactly can change when we reach such a milestone?

After fifty, metabolic processes in the body seriously slow down. In this regard, in order not to receive excess weight as a free bonus, you will have to seriously pay attention to your diet. If you eat exactly the same as before, then folds on your sides and thighs, a bulging belly and shortness of breath may become the most harmless symptoms you ever notice.
The skeleton begins to gradually weaken. Because of this, various bone diseases arise: arthritis, arthrosis and other “delights”.
If you don’t think about your body weight and don’t keep it under control, then your skin also responds negatively. At this age, its elasticity noticeably decreases, and collagen production slows down. One day, she simply will no longer be able to restore turgor, sagging in folds.
In early childhood, a person has about nine thousand taste recipes. With age, their number constantly decreases. Therefore, sensitivity to the taste of food also decreases, and men begin to suffer from this a little later than women. A person after fifty cannot fully enjoy the taste of food, which often leads to disturbances in eating habits.
The mobility of joints, and at the same time the performance of muscles, noticeably decreases after the age of fifty. Therefore, older people are more susceptible to various injuries, such as sprains, dislocations, and fractures.

The body's response to exercise after fifty also changes. Physical strength, agility, reaction, endurance, all decrease as we age. If you don’t take care of yourself and don’t apply physical exercise, then you can end up being a decrepit old man by the time you’re sixty. Therefore, it is very important to take care of your body; morning exercises after 50 years would be a good start; a video on the topic, located at the end of our article, will clearly show what, how and when you need to do in order to remain cheerful, energetic, fit, slim and active until old age.

The benefits of morning exercises for women and men 50+

There is no way to get rid of inevitable age-related changes in the body. Therefore, it makes sense to stop them as much as possible, to reduce them to the possible minimum. In this light, it is worth finding out why morning exercises are considered so useful for both sexes. However, it is worth remembering that in order for the system to work, it will have to be made regular. This means that exercise should become your constant, daily companion.

Doing gymnastics in the morning allows the body to wake up faster, get a boost of vigor and energy for the whole day.
The general well-being of people after fifty with regular exercise improves greatly.
The risk of developing muscle atrophy and physical inactivity is reduced.
Physical exercise in adulthood can strengthen the heart, nervous, and cardiovascular systems.
Metabolism, which goes astray after forty-five, can be normalized only through proper nutrition and exercise.
The risk of developing slouch is reduced, and improved posture becomes a natural bonus with regular exercise in the morning.
Blood circulation, and at the same time the supply of oxygen to all organs and systems of your body, is significantly improved.

It is very important that just morning exercises done in the morning help normalize metabolic processes.

Contraindications

There are no and cannot be any restrictions on doing morning exercises for those who have already turned fifty. However, with age, many diseases can arise that sports can only aggravate. Therefore, first you need to go to your doctor, undergo the necessary studies and tests. Only after this can you begin classes. What exactly can stop you?

Increased body temperature.
Exacerbation of chronic diseases.
Recent injuries, fractures.
General weakness, severe headache.
High or low blood pressure.
Oncology in the last stages.

In any case, try not to put too much stress on your body, as this can have a negative impact on your health.

Recommendations before starting morning classes

Women over 50, as well as men, should start doing exercises for morning exercises gradually. You need to increase the load very smoothly so that the body adapts correctly.

There is no need to wait until the first day or Monday, otherwise you will never start doing exercises in the morning. If the decision is made, you need to start immediately.
To begin with, just 2 sets of 3-5 repetitions are enough, no more, if you have not practiced any physical exercises before. For those who are more prepared, you can start with 3 sets of 10-15 repetitions.
The maximum number of repetitions of movements in approaches for older people is about 25-30. It is not recommended to do this anymore.
It is advisable to do morning exercises every day, but circumstances vary. Therefore, even with the busiest schedule, it is not advisable to plan less than three classes per week.
Don't forget that you will have to adjust your diet to really achieve significant results in adulthood.
You don’t need to limit yourself to just exercise if you seriously decide to take care of your health. You can use massages, regular sports training, practice meditation and yoga, regularly take contrast showers, and simply spend more time outdoors.
Morning exercises must include three groups of exercises: for the spine and joints, for ligaments, for muscles.
You should have breakfast after a morning workout no earlier than half an hour later.

In addition, do not forget that any lesson should begin with a warm-up and end with a cool-down. To prepare the body for stress, a light jog, jumping, and a few stretching exercises are enough. After this, you can safely begin performing the selected exercises.