Following a daily exercise program in the morning increases your chances of achieving your fitness goals. Morning exercisers stick to their programs more than people who exercise at other times of day, according to the American Council on Exercise. Create a plan and a schedule and your progress will help motivate you to continue. Include cardio, also called aerobic or cardiorespiratory exercise, strength training and flexibility training in your routine.
Step 1
Schedule your daily exercise. Choose a time that's unlikely to be interrupted by other demands. For example, schedule exercise before other household members get up. Write your exercise schedule in a prominent place such as on a wall calendar to hold yourself accountable.
Step 2
Warm up with light exercise such as marching in place, using a treadmill or walking to begin your morning exercise session. Warm up each time you exercise, whether it's a cardio day or a strength-training session. The warm-up increases blood flow and oxygen to your muscles, raises your heart rate and prepares your body for exercise.
Step 3
Perform cardio at least three times a week for 30 minutes. Increase your cardio sessions gradually to 60 to 90 minutes a day if you want to lose weight, according to the American College of Sports Medicine. Walk briskly, power walk, use an exercise machine such as a stepper or perform an aerobic routine like dancing, step aerobics or kickboxing.
Step 4
Perform moderate-intensity cardio for 30 minutes five days a week, or vigorous-intensity cardio three days a week. You may need to increase your cardio sessions to 60 to 90 minutes a day if you want to lose weight, according to the American College of Sports Medicine.
Step 5
Engage in strength-training exercises at least twice a week to retain muscle mass. Perform eight to 10 repetitions of eight to 10 different exercises, such as squats, modified pushups, dips, rows, pullups, lunges, flys and butterflies. Strength training maintains your metabolism for weight loss or weight maintenance, in addition to improving your endurance.
Step 6
Stretch for at least 10 minutes after each morning exercise session. Stretching improves your range of motion and can help reduce your risk of injury. Include a yoga practice, tai chi or qigong as part of your morning routine to improve flexibility and balance. Flexibility and balance training can improve exercise performance and help reduce your risk of falls, an especially important benefit for older adults.
Tips and Warnings
- Estimate your maximum heart rate for exercise by subtracting your age from 220. Multiply the result by .6 and then by .8. The range between these two results is 60 to 80 percent of your maximum heart rate. Perform your cardio in your target heart-rate zone to improve your cardio vascular health and promote weight loss or weight maintenance. Alternatively, perform the talk test to check your exercise intensity. During moderate-intensity cardio you should be able to carry on a conversation. At vigorous intensity, you should be able to speak a few words but not carry on a conversation.
- Consult your doctor about any medical concerns before starting an exercise routine.
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