Boost Your Physical and Mental Health with Morning Exercise

A fifteen minute morning workout sets you up for a successful day.

The famous artist Andy Warhol once said that everyone will be famous for 15 minutes. He was right. All it takes is a little bit of morning exercise. You might call it performance art.

Physical Health & Mental Health Through Exercise

Exercise, Your Morning Brain Food

You can start by just walking around the block, then coming back inside to start your day. As simple as it seems, the benefits are huge.

Exercise reduces stress hormones like cortisol. Exercise also produces brain-derived neurotrophic factor (BDNF), which enhances cognitive speed and reduces anxiety and depression symptoms. And don't forget about serotonin and dopamine, two feel-good neurotransmitters that provide a sense of calm.

Exercise does all that? So why doesn't everyone do it?

Beware of the Barriers to Exercising

 There are three common barriers to getting daily exercise.

The first is time. In our society time is viewed as a commodity. We're conditioned to say "I don't have time." Yet how many people easily watch an hour of Netflix after dinner? Anyone can find an extra 15 minutes. It's a question of priorities.

The second barrier is pain. We humans are wired to avoid pain. Any kind of pain.

So, you have to trick yourself. How? Just exercise anyway! Start moving before you have to time to whine.

Also, remember that your mood will change once you start exercising. You'll notice the crisp, clean morning air, birds chirping, your body moving... soon you'll be into it!

And pain can actually be a benefit. Wait, pain a benefit? That's right. Exercise increases your frustration tolerance. By getting used to the physical pain of exercise, you train yourself not to be as bothered by normal daily annoyances.

The third barrier is a bit deeper. It's your sense of identity. If you don't see yourself as "someone who exercises in the morning" then you're less likely to get out there.

And getting deeper still... if your friends, family and coworkers don't exercise, there's no accountability. You may even get subtle messages of disapproval if you do exercise. "Hey, relax, just sleep in," your friend might say, when they are just projecting their own insecurities on to you!

Deep, huh? Well, if you're aware of the barriers to creating an exercise routine, you'll be better prepared to overcome them.

Ready, Set, Go!

Okay, so let's say now you're ready to start your new morning exercise routine.

You know the three common barriers to exercise. You know how good exercise is for your brain and body. You know. But knowing is only half of it. You have to DO.

In order to do, let me give you three powerful techniques to get you out of bed and moving ahead.

Three Simple Steps to Increase Your Odds of Exercising

Number one, prep the night before. Put your shoes and clothes out so you see them when you wake up. Visualize how good it will feel to get up work out, and invest in yourself. Feel the pride the night before.

Number two, set two alarms. You will NOT feel like getting up. Honest. But tell yourself this: "My mood will change in 5 minutes." You will not feel tired and grumpy forever, so get over it and get after it!

Number three, as you're getting dressed in the morning, envision yourself as someone who GETS to exercise, as opposed to HAS to exercise. Remind yourself of ALL the benefits, for your mental and physical health. Create momentum as quickly as possible.

Commit to Your Success: A Three Day Challenge

The key is to exercise FIRST THING in the morning. Don't check your phone, don't get distracted. Get it done. For you.

Do this day after day, and exercising becomes a habit. You begin crave more. 15 minutes of fame turns into 30 minutes to thrive, then an hour of power, and so on.

So, my challenge to you is to commit to exercising at least 15 minutes every morning for three days in row. That's it. See how you feel. If you like it, try another chunk of three days. That's how you do it. Now get out there and be famous!

The usual disclaimer here: consult with your doctor before beginning any exercise routine.



For more on reducing your cell phone addiction, read my post Reduce Stress and Reclaim Your Time with a Digital Detox.