There is no doubt about it: sweating is good for our physical and mental health, especially in the morning; It can also go a long way in preventing diseases like Alzheimer’s. For a brain boost that is even easier on the joints, add these four smart steps to your exercise routine. They help create new neural pathways because they are challenging in their complexity and intensity, says Michael Gervais, creator of Headstrong by Equinox, a brain-training workout. Garvise recommends doing these moves as a sequence, resting 30-60 seconds between each.
Related: Here’s how morning exercise can improve your work day
Photo courtesy of Getty.
Lateral weight transfer
Stand with feet 2-3 feet apart, toes protruding slightly. Move the body weight to the left, bend the knees slightly, then reach the arms to the side, to the ceiling or to the feet. Move the weight to the right and repeat. Alternate direction for one minute, reach different speeds.
Related: How mindfulness can make your workouts more effective
Arm board
Want to tone your armAndYour origin? Lie on your knees and elbows on the floor, with elbows under your shoulders and if you can, hold hands. By compressing your core, lift your knees off the floor so that your body forms a straight line from the shoulders to the ankles. Hold for 30 seconds. Slowly cook for two minutes.
Related: How kickboxing can change your body and your life
Squat jump
Legs shoulder-width apart, stand with arms apart. Bend the knees until the legs are at a 45-degree angle. Then jump up, raising your hands above your head. Go straight to the next squat, do as much as possible in 30-60 seconds. Finish standing upright with arms outstretched in a V-shape. For a low-impact version of this exercise, focus on the squat and avoid the jump.
Birds crawl dogs
Hands and knees, wrists below the shoulders, knees below the buttocks rise to the floor. Extend the left arm parallel to the shoulder and the right leg back and back to the buttocks. Hold three breaths. Now crawl to the right side two to three times. Extend the right arm and left leg; Crawl repetition.
The best part about these steps is that they allow blood to flow to your brain and help your body build energy without being too rough. Plus, you can have them anywhere!
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This article was originally published on BHG.com