Energize Your Day: Essential Morning Exercises for Women Over 45

Exercise is more than just a routine; it’s a way to invigorate your morning and set a robust tone for the day ahead. As we age, particularly after reaching the milestone of 30, our bodies begin to lose muscle mass at a rate of 3% to 8% every decade. This gradual decline emphasizes the importance of regular fitness, especially cardiovascular and resistance training. Not only do these activities help maintain strength and mobility, but they also foster resilience that can last for years.

The Importance of Morning Movement

Stephanie Guasco, a physical therapist at East Jefferson General Hospital, emphasizes that for women over 45, maintaining strength, mobility, balance, and pelvic health is crucial. She notes that a morning routine targeting these areas can reduce stiffness, improve posture, support hormonal and bone health, and help preserve independence as we age. “A daily morning routine that targets these areas is beneficial and should be embraced,” Guasco asserts.

Heather Lachance, owner of Made Possible Personal Training in St. Pete, Florida, refers to morning exercise as “coffee for your joints.” She points out that skipping it can lead to a rapid onset of stiffness and discomfort. A commitment to just 10 to 15 minutes of daily movement can significantly enhance one’s well-being.

7 Morning Exercises Women Should Do Daily After 45

If you’re wondering how to incorporate exercise into your morning routine, it’s simpler than you might think. Here’s a list of seven effective morning exercises designed specifically for women over 45, as recommended by Guasco and Lachance.

1. Cat-Cow Stretch

This yoga-inspired stretch is excellent for increasing flexibility in the spine.

• How to Do It: Start in a tabletop position on your hands and knees. For cow pose, inhale, drop your belly toward the floor, create a concave back, and look upwards. For cat pose, exhale, round your back, tuck your chin to your chest, and tuck in your tailbone. Repeat for 1 minute, synchronizing your breath with each pose.

Watch how to do the Cat-Cow stretch here.

2. Glute Bridges

This exercise strengthens the glutes and hamstrings while promoting hip mobility.

• How to Do It: Lie flat on your back with your knees bent and feet hip-width apart. Press through your heels to lift your hips until your body forms a straight line from head to heels. Squeeze your glutes at the top before lowering back down. Aim for 2 sets of 10 to 15 reps.

See a Glute Bridge demonstration here.

3. Bird-Dog

The Bird-Dog is excellent for improving balance and core stability.

• How to Do It: Start on all fours. Extend your left arm and right leg simultaneously, holding for a moment before returning to the start position. Alternate sides for a total of 1 minute.

Check out how to perform the Bird-Dog here.

4. Bodyweight Squats

Squats are a fantastic way to strengthen your legs and glutes.

• How to Do It: Stand tall with your feet shoulder-width apart. You can either extend your arms ahead of you or place your hands on your hips. Bend at your knees and hips, lowering into a squat until your thighs are parallel to the floor. Stand back up through your heels. Aim for 10 to 15 controlled reps.

Watch the Bodyweight Squat technique here.

5. Arm Circles

This exercise helps to build shoulder strength and mobility.

• How to Do It: Stand tall with feet hip-width apart and extend both arms to shoulder level. Make small circles with your arms, gradually increasing the size. Spend 1 minute circling in one direction, then switch to the opposite direction.

Learn the Arm Circles technique here.

6. Wall Pushups

Wall pushups are a gentle way to enhance upper body strength without putting too much strain on your joints.

• How to Do It: Stand an arm’s length away from a wall with feet hip-width apart. Place your hands shoulder-width apart on the wall. Bend your elbows to lower your chest toward the wall, then push back up. Complete 10 to 12 repetitions.

See how to perform Wall Pushups here.

7. Planks

Planks are stellar for strengthening your core, enhancing posture, and improving shoulder and hip stability.

• How to Do It: Assume a forearm plank position with elbows under shoulders and body straight from head to heels. Engage your legs, glutes, and core, avoiding sagging hips. Hold for 20 to 30 seconds, gradually working to increase your hold time.

Watch how to do Planks here.

Making Movement a Daily Habit

Embracing a morning exercise routine can be an enriching and rewarding experience. It’s about consistency and showing up for yourself each day, even if it’s just for a brief period. Regular, low-impact movement not only enhances physical health but also cultivates a sense of mental clarity and emotional well-being.

Looking for additional ways to enhance your fitness journey? Consider exploring how long you should walk to shed belly fat or other simple lifestyle changes that can complement your morning workouts.