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Healthy Aging Tips from Sit and Be Fit's Mary Ann Wilson RN
Sit and Be Fit TV host, Mary Ann Wilson RN


By Mary Ann Wilson, RN

Q: My “Get-Up-and-Go” got up and went! I know you tell us to exercise everyday, but how can I when I’m so tired?   

A:  Exercise is the natural way to revive yourself. It’s healthier than caffeine, less fattening than sugar, and doesn’t cost a cent! Remember, when you first wake up, many of your bodily functions have just started to accelerate. Your heart rate is slow, your body temperature is also low, and your muscles are stiff.

You can help your body zoom into first gear by doing simple, easy exercises. See below for some exercises that you can do in the morning to stretch your muscles and increase circulation. Start your day with a safe, effective jump-start! After exercising regularly, you’ll be surprised at how much energy you’ll now have. And after doing this quick warm-up, you’ll be read to tackle a more comprehensive workout.


Good Morning Stretch
Starting position: lying on back in bed.
Reach overhead toward head of bed with both arms and stretch down toward foot of bed with both legs at the same time. Feel the stretch in the upper arms and thighs. Now gently arch your back for an abdominal stretch. Relax and repeat exercise.
Lower Back Stretch
Starting position: lying on back in bed.
Bring right knee toward chest and grasp right leg behind knee. Straighten leg up toward the ceiling. Feel the stretch in the hamstring muscles on the back of thigh. Lower leg slowly back down to the bed, pressing lower back into the bed and gently tightening the abdominals. Repeat exercise on the left side. Now bring both knees toward chest and grasp legs behind knees. Hold for 10 seconds. Return to starting position.
Push-Up Stretch
Starting position: lying on back in bed.
Roll onto your side, facing edge of bed. Place hands directly under shoulders. Push part way up and down 3 times. Now push up completely to sitting position and dangle legs over side of bed. Switch sides and lie down with head toward foot of bed and feet toward head of bed. Repeat exercise. Add more repetitions on each side, as endurance improves.  
Remember to breathe throughout exercise. (This is the same movement needed when moving from lying down to sitting up.)
Copyright © 2000, 2008 SIT AND BE FIT 

Related Blogs:

Mary Ann’s Quick Energizer Workout

Balance Bed Exercises


Recommended DVDs:

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