A morning routine is essential for a productive day, especially as we get older and find we have more free time on our hands. Starting your day off in a productive and healthy manner will not only ensure you enjoy a fun-filled and organized day, but it’ll also help you get into a routine, aiding your health and wellbeing in the long run. Having a routine is a great way to maintain productivity:
“Morning routines can be a great way to maintain organization and reduce anxiety, particularly for older people. A relaxing, productive and happy morning can set the tone for the rest of the day.
As there are many older people with physical or cognitive impairments who may be dependent on others, establishing a morning routine may help both them and their caregiver prepare for the day ahead more effectively.”
Whether you enjoy partaking in a session of yoga or light stretching, want to ensure you are getting a nutritious breakfast or want to contact loved ones on a daily basis, there are a number of ways you can plan your morning to perfection, continue reading to find out more.
“Regardless of age, it’s really important to try and give every day a structure and establishing a morning routine is the perfect way to do this. Even after retirement, the basics of showering, dressing for the day and having breakfast work really well for starters, and having an idea of what you’d like to do or achieve during the rest of the day is also key.
Here are some Tips
Wake up at a regular time every morning
Getting yourself into a routine and starting your day off at a similar time every morning is great for the mind. Rising at the same time daily wakes the mind and body and allows you to fill your day with exciting plans.
If you enjoy getting up at a similar time daily, avoid using an alarm clock and let your body wake up to the natural sunlight, if you find this tricky, try investing in a sunlight alarm clock, “Getting up in the winter is especially hard. No one likes to wake up before the sun does, right? Try using a sunrise-simulating alarm clock. It will gradually become brighter, like the natural spring or summer sunlight, before waking you up with your chosen sound. The light helps regulate your biological clock and will ease you into the morning, waking you up gradually and helping to increase your mood and energy levels in the morning.”
Setting an alarm clock, even if you plan to wake up earlier, allows you to enjoy a rested night’s sleep knowing you will be awoken at a reasonable time the next morning. When you first wake up, why not open a window and enjoy the sounds of the singing birds and allow some fresh air to circulate the room, there is no better way to start the day.
Say thank you to God
It is common to get distracted, frustrated, or in a rush, especially in the morning, but praying to God and giving thanks soon after waking, gives us peace to better approach each day. It is much easier to enjoy our life when we begin each day praising the grace and gifts from God!
Morning prayer is to orient our hearts and mind to God as we begin our day. What we do in the morning has a significant impact on our outlook and mood throughout the rest of the day. Starting our mornings with prayer enables us to live with faith and serenity in God’s grace. Praying for gratitude and humility helps us uphold virtue in our daily tasks and interactions.
God, we give you sincere thanks for the rest of the past night and for the gift of a new day, with its opportunities to serve you. Grant that we may so pass its hours in the perfect freedom of your service, that at evening, we may again give you thanks
Do some light stretches/yoga
Once you have woken, there are a number of ways you can start your day in a relaxing way, why not enjoy a relaxing soak in your walk-in baths or easily accessible shower? Or perhaps you want to soothe any aches or pains with a session of yoga or light stretching? A light yoga session can bring a plethora of benefits; improves flexibility, builds muscle strength, improves posture and bone strength and relaxes the mind, gentle yoga and activities are also said to help with arthritis. You can do some simple exercises in your home or garden such as stretches and jogging on the spot, you can even dance to some music.”
Get involved in an online class or try some simple exercises at home: Exercise is something always great to factor in, whether it’s strength training (great for keeping muscle tone as you age).
Simple and easy yoga poses
Standing forward bend: The standing forward bend is as simple as it sounds. Stand up straight looking forward, slowly reaching to your toes as far as you can to stretch out the spine and back.
Downward dog: Start on all fours, rolling yourself backwards onto your heels, pulling your torso into your chest.
Side lunges: Turn your body to the side and bend one knee into a lunge position for five seconds. This pose is perfect for stretching out the legs and lower back.
The mountain pose: Stand upright and straight, turn your arms so your palms are facing the ceiling, pushing out your chest. This stretches out the chest and arms.
Drink enough water
You’re fasting the entire time that you’re asleep — and, often, for a few hours before sleep. Fasting means that you aren’t eating or drinking anything. So, your stomach is empty, and you’re dehydrated when you first wake up.
Drinking water in the morning helps your body recover from its nightly dehydration. Your body absorbs water faster when your stomach is empty. In Japan, there’s a tradition of drinking water on an empty stomach for good health.
Dehydration can lead to a number of health problems, so you should rehydrate by drinking water as soon as possible. Drinking water first thing can also help you to establish a healthy routine and keep you hydrated throughout the day.
The advantages of drinking water first thing in the morning affect many different areas of your health. Benefits include:
- Better skin. Dehydration can really damage your skin. Drinking water in the morning will lead to better-hydrated skin and reduced wrinkles and will increase your skin’s natural glow.
- Better hair. Your hair is 25% water. Too little water can make it dry and brittle. Drinking water in the morning can increase its shine and strength.
- Weight loss. Water has no calories but can help you feel full. Sometimes we even confuse thirst for hunger. This can cause us to overeat. Drinking enough water will prevent this problem.
- Improved metabolism. Your metabolism can increase by up to 25% when you drink water on an empty stomach. A faster metabolism will make your entire body feel better and more energetic.
- Increased energy. Besides the energetic boost from your increased metabolism, drinking water on an empty stomach also increases your red blood cell count. These added cells increase the amount of energy in your body.
- A boosted immune system. Drinking water on an empty stomach helps balance your lymph system — an important part of your immune system. This makes it easier for your body to fight off infections.
- Fewer kidney stones. Water dilutes the acid in your kidneys, so fewer kidney stones form.
- Cleansed bowels. Drinking water before eating breakfast helps flush out your bowels every morning. This can help keep harmful bacteria from building up. It also helps your intestines absorb nutrients faster.
- Increased toxin flushing. Drinking lots of water will help you flush toxins out of all areas of your body. This will help your immune system and make you feel better overall.
- Decreased heartburn. Drinking water first thing in the morning will dilute your stomach acid and help you digest your food.
- Fewer headaches. Dehydration commonly causes headaches. By drinking water first thing, you can decrease the number of headaches that you get.
You need to drink water throughout the day to keep your body healthy. The best way to do this is by starting every day with a glass. Try it and see how your health improves.
Eat a nutritious breakfast
Breakfast is one of the most important meals of the day and the perfect time to get the very best vitamins, minerals and nutritional benefits into your body. Why not start the day with something healthy and inspiring to give your body that well needed morning boost?
Eating a nutritious breakfast, such as porridge with fruit, will provide you with fuel for the day ahead. The foods we eat are intrinsically linked to our moods, and whilst many of us aren’t morning people we guarantee you’ll be less grumpy if you get a good breakfast in you! This is because eating in the morning gives our bodies that essential boost to get us going and also balances blood sugars to prevent those tired and cranky feelings!
Nutritional and healthy breakfast ideas
A breakfast smoothie: A breakfast smoothie is a great way to get 2, 3 or 4 of your 5 a day into your body in one go, they also taste great and can be tailored to your preferences.
Porridge: Easy and simple to make, porridge is great for filling you up before the day starts, add your own toppings and flavorings to make it extra tasty.
Eggs: Eggs can be served in so many different ways and provide a great supply of protein to the body, why not try boiled along with some toast, or scrambled for something a little lighter.
Yoghurt: Simple and easy, yoghurt offers high protein and calcium-rich ingredients and is great paired with fruits and honey.
Make a list for the day
Kick your morning off the right way and plan everything you want to get done throughout the day. There is nothing more motivating than planning your tasks and jobs out so you can tick things off as you go. Making lists and setting yourself certain tasks and targets can give you a sense of purpose and productivity, meaning you will never be stuck for something to do when you find yourself with a bit of free time.
The list doesn’t just have to include chores, make sure you add some more inspiring and creative tasks to keep your mind occupied, add some time for a little exercise, to watch an episode of your favorite television show or to ring an old friend.
Get some fresh air
As well as to enjoy some light exercise, getting out for fresh air is great for clearing the mind and improving your mood. Try and factor in some time in your garden into your morning and clear your mind before you continue with the rest of your day. Fresh air in the morning can also help with cognitive ability and will equally provide you with some gentle exercise. If going for a short walk isn’t an option, open a couple of windows for ten minutes to get some fresh air circulating.
Talk to loved ones
There is nothing more comforting than talking to loved ones over the phone, whether that is close friends or family, hearing a friendly voice can really brighten up your day, or even the day of the recipient. Set some time aside in the morning to do this a couple of times a week, especially if you find it more difficult to get out and about without the use of a mobility aid.
FaceTime family and talk to loved ones you don’t get to see often; this is a sure-fire way to brighten the mood of your day.
Read or do something you love
Downtime is important and the perfect time to do this is just before lunchtime or when you are enjoying your lunch. Pick something to read to occupy your mind from the tasks of everyday life, whether that is a book, your favorite magazine or something on your phone or iPad, it doesn’t matter what it is, as long as you enjoy it.
Conclusion
Everybody starts their days off differently, but that doesn’t mean you have to discard some form of routine. If you find it hard to get out and about or occupy yourself in your home, try a morning routine like this one and see how it improves your mood and mental wellbeing.
Adapted from
Healthline: Need a New Morning Routine? 10 Tips to Rise and Really Shine- How to Create a Healthy Morning Routine That Works for You (healthline.com)
Asana: Best Morning Routine, 21 Steps for a more productive day: Best Morning Routine: 21 Steps for a More Productive Day • Asana
Very well Mind: Benefits of a morning Routine- How to Use a Morning Routine to Be More Productive (verywellmind.com)
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