Upon Rising - Morning Routines Matter! 4.15.25

Add Movement to Your New Morning Routine - Feel Better All Day

The Magic of Moving Early!

Ever noticed how one small action in the morning can ripple through your entire day?

Picture this: You wake up, stretch, take a deep breath, drink a glass of water (refer to prior newsletter on this) and add movement—just a little. Maybe it’s a walk around the block, a few yoga or other stretches, or even a short dance break in your kitchen. Instantly, something shifts. Your energy lifts, your mind clears, and suddenly, you’re enthusiastic and energetic about the day ahead of you.

Science confirms what we intuitively know: Movement in the morning doesn’t just wake up your muscles—it wakes up your brain. It boosts circulation, enhances focus, and even improves decision-making for the rest of the day.

So, tomorrow morning, before caffeine, before emails, before stress—drink water and move before anything else. Your body (and future self) will thank you.

Health Tip of the Week: 3-Minute Morning Movement Routine

No time for a lengthy workout? No problem. Even three minutes of movement can change your entire morning. Here’s a quick routine that’s backed by science to boost circulation, lower stress, and wake up your nervous system:

 -30 seconds: Forward Fold – Hinge at your hips, reach for your toes, and let your head hang. Relieves stiffness and improves blood flow.
 -30 seconds: Cat-Cow Stretch – On hands and knees, arch and round your back to wake up the spine.
 -30 seconds: High Knee Marches – Stand up, lift your knees, and swing your arms to get the blood pumping.
 -30 seconds: Arm Circles – Loosen up shoulders and improve mobility.
 -30 seconds: Standing Side Stretch – Reach overhead, stretch side to side, and expand your ribcage.
 -30 seconds: Deep Breathing with a Smile – Inhale deeply, exhale slowly, and set an intention for your day.

Add movement to your morning routine for one week (in addition to your glass of water) and notice the difference.

Movement is medicine.

Myth vs. Fact: "Morning Workouts Need to Be Intense"

❌ Myth: If you’re not doing a hardcore workout first thing in the morning, it’s not worth it.

 *    Fact: Any form of movement—stretching, walking, yoga, or even just standing while drinking your morning coffee—activates your circulatory system, metabolism, and brain function. Research shows that low-intensity morning movement can be just as effective for long-term health as high-intensity training.

So, if you are not a fan of sunrise boot camps, don’t sweat it (literally). Just move. Your body will take care of the rest.

Mid-Day Pick-Me-Up: The 60-Second Energy Boost

Afternoon slump hitting hard? Try this quick body reset:

 -Stand up and shake out your hands and feet – Helps release built-up tension.

 -Roll your shoulders and neck – Relieves stiffness from sitting.

 -Take 5 deep breaths while raising and lowering your arms – Expands your lungs, bringing in more oxygen.

 -March in place or do 10 bodyweight squats – Gets your circulation flowing and refocuses your brain.

It’s one minute of movement that gives you hours of increased energy.

This Week’s Challenge: Add Movement to Morning Routine (Upon Rising)

 Drink a glass of water (8 – 12 ounces)

 Move for 3 – 60 minutes

Fun Accessories for Morning Movement That Also Work Well

To your elevating health - 

Teri

For B2B and Retail Health and Wellness programs, group & 1:1 coaching please visit our Products page.

Disclosure: Ascension Avenues may receive affiliate marketing compensation for some or all of the helpful products listed in this newsletter. Only relevant and effective products are included.