To always be in wonderful shape, feeling good spirits, a 10-minute morning exercise will help. You will feel an extraordinary surge of strength and cheerfulness for the whole day ahead.
Let’s try to figure out how exercise affects our mood.
Morning exercise involves light exercises that will stretch your muscles after a night’s rest, increase blood circulation and metabolic processes in the body.
A set of exercises for morning exercises
1. We start charging right in bed. First, let’s stretch the mimic muscles of the face, alternately tensing and relaxing. To do this, we close our eyes and tighten our lips, then sharply open our eyes and depict a smile from ear to ear. Did you notice that you are already awake?
2. Having cheered up, we get out of bed and stand up, placing our feet shoulder-width apart. Now turn your head in one direction, then in the other direction. Then we tilt the head forward, backward, then to the sides to the shoulders.
3. Also, standing, we spread our arms to the sides. Now we make swing movements with our hands to the sides, bringing the shoulder blades together, while alternating: 2 swings with straight arms, 2 swings with arms bent at the elbows.
4. In the same starting position, we turn the body to the right and left alternately, then we bend forward and backward, then tilt to the sides.
5. Now let’s swing with straight legs forward – back and right – left.
6. We sit on the floor and lean forward to the legs as much as possible several times, then we spread our legs to the sides, now we stretch our hands to the toe of one leg, then to the other.
7. Let’s finish our morning exercises with squats and jumps, first on both legs, then on one and, finally, the other leg.
8. After charging, we restore breathing: gently raise our hands up through the sides, while taking a deep breath, while rising on our toes. On the exhale we come back. We repeat several times.
Woke up? Now water procedures and breakfast. After charging, a good mood will accompany you all the coming day!
Charging and mood
A study conducted at the University of Maryland found that moderate exercise helps manage anxiety and stress. Moreover, the effect of physical activity persists for a long time after training.
It has also been found that exercise improves mood and affects the emotional state of a person during times of stress. Associate Professor of the Department kinesiology, J. Carson Smith, believes that “physical activity is a kind of effective buffer for emotional impact.” By exercising your body, you reduce your anxiety and are able to more effectively maintain a good mood without succumbing to the damaging effects of stress.
Dr. Smith also found that exercise and rest are equally effective in reducing anxiety levels. At the same time, when there was emotional stimulation for 15-20 minutes, the level of anxiety quickly returned to those who simply rested. Those who were engaged in physical exercises, remained a low level of anxiety.
Evening exercises
Evening exercises поможет Вам создать хорошее настроение с утра. For many, the word “charging” is associated with exercises that are performed in the morning. If you remember that the purpose of charging is to increase efficiency and attention, as well as relieve nervous tension, then it turns out that evening exercises are more relevant. After all, it is in the evening that we feel tired, and sometimes irritable, someone has back pain, and thoughts about work often do not allow attention to be switched to household chores. In all these cases, evening exercises will help you, which you need to do in the evening after work, but (!) Before dinner.
What problems does evening exercise solve?

Get rid of excessive appetite before dinner – this is important if you want to remove extra pounds;
Calms the nervous system and relieves stress;
Relieve physical fatigue;
Improves the condition of the spine and relieves back pain;
Activates the work of internal organs.
During the evening exercise, it is important to monitor your well-being – if fatigue accumulates and the desire to do exercises during exercise decreases, you need to reduce the duration of the workout and the number of exercises the next day.
Evening exercises can be replaced by jogging

Running will have an unusually positive effect on your body. This is a wonderful prevention of various cardiovascular diseases and an excellent workout for the heart muscle. Jogging in the evening will cheer you up, as a leisurely jog helps to produce endorphin, a hormone that creates a feeling of happiness and bliss.
To appreciate all the positive effects of the evening jogging, we follow a few rules.
We run for 30-40 minutes, it is with this duration of training that the best healing effect occurs.
We run 2-3 times a week, preferably every other day. If more than 3 times a week, your body will not have time to recover. If you run once a week, the healing effect will decrease.
Before jogging, we stretch the main muscle groups: we will swing our arms and legs, squats, rotate the body.
We will divide the run into 3 stages. The first 10-12 minutes we run slowly, then 10-12 minutes a little faster and the final 10-12 minutes, also, the speed is minimal.
Returning home after a run, we take a shower and, having received a charge of vivacity, we switch to household chores.
Evening exercises поможет позвоночнику

Many people have back pain in the evening. This is due to the fact that during the day, during exercise, the distance between the vertebrae becomes smaller, and the vertebrae begin to put pressure on the nerve endings of the spinal cord, causing discomfort and pain in the back. Evening exercises поможет мягко растянуть позвоночник, увеличит расстояние между позвонками, таким образом, облегчит Ваше состояние.
We do exercises for the spine gently, without jerking, slowly and calmly stretching the back muscles and the spine itself.
This set of exercises can be done daily, 10-15 minutes will be enough.
1. Get on all fours. We take a breath, slightly bend our back down and look up. You need to feel the stretching of the muscles along the entire spine. We hold our breath for a few seconds. On the exhale, we round the back, draw in the stomach until a noticeable muscle tension. We press the chin to the chest, holding the breath. Let’s repeat 7-8 times.
2. Now lie down on your back, stretch your arms up above your head. Exhale completely. We keep the left leg straight, while inhaling we bend the right knee, and press the right thigh to the body, clasping the knee with both hands. Hold your breath for a few seconds, relaxing. Exhale as you return to the starting position. Repeat 6 times for each leg.
3. We lie down on the floor, raise our hands up. We breathe as usual. We extend the arm and leg at the same time on the left in opposite directions. We repeat the same for the right side. We do 5-7 stretches on the left and right.
Do you feel how your spine has rested?
How exercise affects health
Stress is familiar today everyone and darkens our lives every day. You can cope with this problem only in a complex, but special exercises will be your first step towards a harmonious and peaceful life.
1. We stand next to the chair, sideways to its back. Hold on to the back with your left hand, exhale completely. While inhaling, we raise the right leg, bending the knee and clasping it with the right hand. We bend our head to the knee and hold our breath for 3 seconds. Lower your leg and relax. Repeat with the other leg. We do the exercise 3 times with each leg. Subsequently, with good balance, it is better to clasp the knee with both hands, for stronger pressure.
2. We stand up straight, focus our eyes on one point in front of us, keep our head straight. We breathe as usual. Slowly raise the right leg and place the foot as high as possible on the inside of the left leg. The toes point downward. Relax your leg as much as possible. In this position, it will not slide down. Having caught a stable balance, exhale completely. Then we slowly inhale, raising our hands up and closing our palms above our heads. We breathe calmly. You need to feel how your abdominal muscles tense up. To maintain balance, we continue to look at one point in front of us. We perform for each leg 2-3 times.
It may seem that doing exercises, and even in the morning and in the evening, there will be no time left for many important things.
In fact, 10 minutes of exercise in the morning and 15 minutes of exercise in the evening spent on exercises will add vigor and enthusiasm to you, cheer you up, color your life with bright colors.