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Privacy NoticeYou might not be one of those people who naturally thrives on early mornings, but making the most of your first waking hour is one of the most important things you can do to prepare for the day ahead. What’s more, rising an hour earlier than usual can have positive ripple effects on your health and wellbeing. “Power hours are also a good time to delve deep into complex work, demanding tasks or to zone in on wellness. As you are uninterrupted, you have complete focus,” explains Sarah Campus, a nutrition coach and personal trainer (ldnmumsfitness.com). Self-confessed early risers Kris Jenner, Michelle Obama and Anna Wintour have long cottoned on to the benefits of a healthy morning routine. The former First Lady wakes at 4.30am for a round of cardio and weight-training and has said, “If I don’t exercise, I won’t feel good,” while Anna Wintour, editor-in-chief of American Vogue since 1988, likes to get in an early game of tennis.
Sarah Campus is a nutrition coach and personal trainer
(Image: Sarah Campus)
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Meanwhile, Jennifer Aniston is another crack-of-dawn lover who reportedly drinks a cup of hot water and lemon first thing in the morning to kick-start her metabolism. But it’s not all about exercise and weight loss – actress Viola Davis rises at 5.30am to enjoy a dip in the hot tub as she finds it “meditative”. The truth is, rejigging your morning routine could be the secret weapon to reaching your goals faster. So, to help you carve out your perfect power hour, here’s what to do and when… 5 minutes – Swap scrolling for writing Getting lost in mindless social media scrolling is associated with higher levels of depression, whereas dedicating five minutes to getting your thoughts down on paper is a positive mental health aid. “Morning journalling is thought-provoking, provides clarity and can help you synchronise the day ahead,” says Sarah. “When you start the day with a mind clear of thoughts, you can prioritise what needs to be done.” Check in with your thoughts by making a list of five things that you’re grateful for each day.
Journalling in the morning can provide clarity for the day ahead
(Image: GETTY)
5 minutes – Sit in silence Before you switch on the news or start to scroll through your inbox, take a moment to be still and quieten your mind. “Solitude can help you get to know yourself through self-exploration as you consider your needs and interests, so it’s a great morning practice,” advises Sarah. If you find it difficult to clear your mind and struggle with achieving stillness, consider using a guided meditation app to help calm your thoughts. Shine (theshineapp.com) focuses on breathing, affirmations and visualisation, so it’s a great starting point. 10 minutes – Say namaste A gentle stretching routine may help to relieve any morning stiffness, ground your senses and leave you feeling refreshed. An invigorating sequence that features moves such as cobra (a back extension while lying on your front) and downward-facing dog (positioning your body in a v-shape while being on all fours) will effectively loosen up any tight muscles. “Yoga is incredibly good for including in your morning power hour as it’s aerobic, re-energising and floods the body with feel-good hormones,” says Sarah.
“Solitude can help you get to know yourself,” says Sarah
(Image: GETTY)
10 minutes – Jump into a cold shower Plunging into an icy lake upon waking is commonplace in countries that rank high in the happiness stakes, such as Iceland and Sweden, and you can replicate the concept at home. A Dutch study found that people who took a daily cold shower for one month reported fewer sick days from work, so it’s worth incorporating the practice into your power hour. The idea is that the cold temperature energises the body by increasing the blood flow, so start by ending your shower with a 15-second blast of ice-cold water. 10 minutes – Fuel your energy levels Having a high-quality, nutritious breakfast sets the bar high for eating well the rest of the day. To save time, prep breakfast the night before. “Overnight oats, chia pudding, pancakes or a yoghurt parfait are a few nutritious make-ahead options,” recommends Sarah.
Preparing breakfast the night before will save more time in the morning
(Image: GETTY)
20 minutes – Stick on a bite-sized podcast Being armed with inspiring listening material is a no- nonsense self-improvement tool that will give purpose to the day ahead, so grab a pair of headphones and pop on a podcast episode while you’re washing up, brushing your teeth or making your bed. For bite-sized life hacks, Life Kit is a lifestyle podcast that covers everything from parenting and relationships to health and wellbeing with episodes of around 20 minutes long.Story SavedYou can find this story in My Bookmarks.Or by navigating to the user icon in the top right.Follow OK! MagazineFacebookTwitterCommentMore OnHealth
