Are you looking for a quick workout that you can do first thing in the morning to help wake you up and give your body an energy boost?
Here is a set of mini-exercises which can get your blood pumping and help rev up an important part of your immune system that usually doesn’t get much thought or attention: your lymphatic system!
Quick background: Lymph fluid flows through a huge network of vessels in your body, collecting and removing cell waste – sort of like how blood circulates.
One big difference, though: your circulatory system has a pump – your heart.
Your lymphatic system relies on MOVEMENT and your MUSCLES to help keep the lymph flowing.
You can imagine how removing all that cell waste is important to your health!
One of the BEST exercises you can do for your lymphatic system is rebounding – (jumping on a mini-trampoline) for a few minutes a day.
But if you don’t have a mini-trampoline (not many do!), you can get your system flowing in other ways. Here are a couple of easy exercises to try first thing in the morning.
Arm Pumps: You can even do this one while you’re still in bed!
Lie on your back, your arms straight by your sides.
Keeping your arms straight, raise your arms until your hands are about 6 inches above the bed (or floor).
Now, quickly move your arms up and down by your sides, intensely enough so that you feel your breathing start to speed up. Try to get 50-100 “pumps.”
Squats or Full Squats: These are great and work the biggest muscles in the body – do this one before you hit the shower vs. just waking up. Start with 10 and work up to 25 or more. When you’re ready see how many you can squeeze into 1 minute. (If you need some assistance, grab a door handle or use a wall for support.)
As you increase the intensity you’ll naturally release more and more of the youth hormone, Growth Hormone. Growth Hormone builds muscle and burns fat. It’s the one you want!
If the full or parallel squats are too hard on your knees, just go as low as you can manage. Even a partial squat will make the difference.
→ Seems simple, but moving your body like this in the morning can make a HUGE difference! Plus- it’ll give you a little energy boost to kickstart your day. The squats can be particularly good for helping to release growth hormone to start that fat burning and lean tissue building.
And if you want some extra credit … here are a few ways to boost your lymphatic system over the long term:
- Stay hydrated
- Do strength training
- Get regular massages (one of my favourites, haha!)
How you start and end your day plays a KEY role in your healthy lifestyle.
✅In fact, your morning and evening routines can make your road to results:
- Smoother and faster, or
- Slower, bumpier, and filled with roadblocks.
We are giving away our new “Morning & Evening Routines” formula to help you crush your goals! You can download it here -.
Our “Good Morning/Good Night Ritual Guide” walks you through the entire formula to help you streamline and focus on what works for YOU (not some cookie-cutter plan).
What is your morning workout that help you wake up. We would love to know.