How to exercise before work

Six tips to get you arriving at work feeling energised, fit and strong.

Mornings are a great time to workout and ensure you tick the exercise box without daily distractions hijacking your plans. There are loads of health benefits to morning exercise and here are a few tips to help you get going.

1. I have a dream

It can be tough to drag yourself from the land of nod so make sure you have a good reason and something that will motivate you – whether it’s health, training for an event, weight loss or simply wanting to start the day in a positive way.

2. Fail to prepare, prepare to fail!

There are a number of steps you can take the night before to ensure you are up and at ‘em bright and early. Make sure your exercise clothes and gear is laid out and ready to go, plan your running course, hydrate, avoid alcohol and eat a nutritious dinner and set your alarm(s)!

3. Hit the bed earlier

It makes sense that if you are going to get up earlier you need to go to bed earlier. So sacrifice that TV show, delay the important Facebook update and jump into bed an hour earlier than usual to give yourself the best chance of waking up when the alarm bells.

4. Success breeds success

Set yourself some small but realistic goals to get started, build into it and gain momentum. That could be starting with one early session per week. Start documenting your exercise, put a list up on the fridge and fill it in each time you get home. When you achieve your mini-goal, acknowledge it and reward your success.

5. We want you! Enlist and recruit

If there is someone waiting out the front of your house it is much tougher to hit the snooze button. Ask friends or family or look into local exercise groups so that you have someone to train with, someone you commit to – you can motivate each other and enjoy the rewards together.

6. The human psyche

List the positives of getting your workout completed early in the morning. Don’t think about what you are going to do, think about how you are going to feel once you’ve done it. Keep everything simple, alarm goes off, clothes go on, workout commences, get back home, endorphins charging around your body and you are ready to start another great day.

There is nothing prettier than a picture of you exercising as the sun rises! Share using #GenBetter

Recommended reading - Stretching for wellbeing

Advice

90/90 Hip Stretch

Physiotherapist Charissa Fermelis shows you a stretch for your hips and lower back.

Read more
Advice

Backbend

Physiotherapist Charissa Fermelis shows you a stretch for your chest, back, abs and hips.

Read more
Advice

Backward Roll

Physiotherapist Charissa Fermelis demonstrates a stretch for your arms, shoulders and back.

Read more
Advice

Bridge

Physiotherapist Charissa Fermelis shows you a stretch for your neck, shoulders, hips and thighs.

Read more
Advice

Butterfly Stretch

Physiotherapist Charissa Fermelis shows you a stretch for your inner thighs, knees and groin.

Read more
Advice

C-curve

Physiotherapist Charissa Fermelis shows you a stretch for your neck, upper back and ribs.

Read more
Advice

Camel Stretch

Physiotherapist Charissa Fermelis shows you a stretch for your chest, abs, neck, hips and thighs.

Read more
Advice

Candle Stretch

Physiotherapist Charissa Fermelis shows you a stretch for your neck and shoulders.

Read more
Advice

Child’s Pose

Physiotherapist Charissa Fermelis shows you a stretch for your hips, back, shoulders, knee and groin.

Read more
Advice

Downward Dog

Physiotherapist Charissa Fermelis shows you a stretch for your hamstrings and calves.

Read more
Community

Collective wisdom: Exercise

Our favourite insights on all things exercise, fitness and making active living a part of every day.

Read more
Advice

Extended Side Angle

Physiotherapist Charissa Fermelis shows you a stretch for your legs, hips, waist and shoulders.

Read more
Advice

Neck stretch

Physiotherapist Charissa Fermelis shows you a stretch for the neck and shoulders.

Read more
Advice

Revolved Crescent Lunge

Physiotherapist Charissa Fermelis shows you a stretch for your legs, hips, waist and shoulders.

Read more
Advice

Sky Squat Reach

Physiotherapist Charissa Fermelis shows you a stretch for your hips and back.

Read more
Advice

Squatting Internal Rotation

Physiotherapist Charissa Fermelis shows you a stretch for your hips and back.

Read more
Advice

Stretches for office workers

These are the best stretches for office workers, designed to relieve stress from idleness.

Read more
Experts

Flowing vitality: The Chinese medicine approach to exercise

How to balance gentle movement and intense exercise for energy, flow and nourishment.

Read more
Advice

Wide-Angle Seated Forward Bend (Pancake stretch)

Physiotherapist Charissa Fermelis shows you a stretch for your hips, groin and legs.

Read more
Guides

Up-facing dog

Physiotherapist Charissa Fermelis shows you a stretch for your abs and back.

Read more
Advice

Thoracic Rotation

Physiotherapist Charissa Fermelis shows you a stretch for your chest, back and shoulders.

Read more
Advice

Three-Legged Dog

Physiotherapist Charissa Fermelis shows you a stretch for your hamstrings, adductors and calves.

Read more
Advice

Wide Leg Squat

Physiotherapist Charissa Fermelis shows you a stretch for your hips, legs and back.

Read more
Advice

Wide-Legged Forward Bend

Physiotherapist Charissa Fermelis shows you a stretch for your back, hips and legs.

Read more
Advice

Piriformis Stretch

Physiotherapist Charissa Fermelis shows you a stretch for your hips.

Read more

For full functionality of this site it is necessary to enable JavaScript. Here are instructions on how to enable JavaScript in your web browser.