5 healthy ways to start your day

Couple walking together

Starting your morning off right can impact how the rest of your day goes.

Follow these 5 tips to help get your day moving in a positive direction.

1. Go for a walk or a jog

Beginning your day with a morning walk or jog may help jumpstart your day. Exercise stimulates various brain chemicals that may make you feel happier and more relaxed.1

Being physically active also helps prevent heart disease and stroke.1 The American Heart Association recommends 150 minutes per week of moderate exercise, or 75 minutes per week of vigorous exercise.2

Inviting friends or starting a walking or jogging club may help keep you motivated and make the exercise more fun. Depending on where you live, use nearby parks, gyms or shopping malls to mix up your scenery.

Always remember to check with your doctor before starting a new exercise regimen.

2. Make time for breakfast

Instead of breakfast on the go, have a more delicious and nutritious meal. Eggs, toast, oatmeal and fruits are options that may give you the morning fuel you need.

Breakfast may be beneficial to help reduce hunger later in the day, which may make it easier to avoid overeating. It may also get you on track to make healthy choices because people who eat breakfast tend to be more mindful of their diets.3 Lastly, a healthy breakfast can give you more energy. Skipping breakfast regularly is associated with decreased physical activity.3

If having enough time in the morning is a concern, try prepping your breakfast the night before. Many egg or oatmeal dishes can be refrigerated, and multi-grain waffles and smoothie ingredients can be frozen.

3. Meditate

Meditation may help you be calmer throughout your day. Spending a few minutes in meditation can help restore your calm and inner peace, which can get your morning off to a great start.4

You can practice meditation wherever you are – at your home, in the park, on the bus, or even a waiting room. Just find a place where you can collect your thoughts. Get in a calm position, and focus on your breathing and relaxing your muscles. Try to get to a state of inner peace and calmness.

The emotional benefits of meditation can include the following:4

  • A new perspective on challenging situations
  • Growing skills to help manage stress
  • Strengthening self-awareness
  • Focusing on the present moment
  • Increasing positive emotions
  • Building patience and tolerance

4. Listen to empowering music

Try listening to music that is inspiring or motivational to you. It may help reduce your anxiety and improve your overall mood. When you’re selecting music, think about both the sound and its message. Pick something positive and uplifting to start your day off.

5. Add inspiration with a book or podcast

After you wake up, read or listen to something that will encourage and empower you throughout your day. Choose a book or podcast that’s inspirational, based on your deeper values, and that will compel you to live your best life.

Another option is to read self-help literature first thing in the morning. By spending those first moments of your day on personal development, your mind may be filled with powerful ideas to help keep you positive and productive all day.

When choosing material, consider the following:5

  • Make sure the author’s background and training match the expertise claimed
  • The material covered should be understandable and not bore you
  • Remember, it’s okay to disagree with written material. It doesn’t necessarily mean you're wrong

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