Start the day with a micro workout for more vitality

For the person who has or takes a little time, but also for those who do not love sports or some other way of moving, there is the micro workout. The micro workout requires no extensive sportsmanship on the pitch, in the gym or jogging in the forest. The micro workout you can do just beside your bed. What you need to do and what is the effect?

Man in sports clothes performing leg stretch in hallway, ground view

Man in sports clothes performing leg stretch in hallway, ground view

Moving is healthy

Everyone knows that exercise is good for man. It is a must for a healthy life. This does not mean that you should exercise every day for hours, but thirty minutes to one hour to be active is important. You can work, but biking or walking is also good. You can thus keep your body fit and supple and digestion is stimulated.

While the pick for many people is not a problem which minimum thirty minutes of exercise a day, yet there is also a group that does not achieve this. Think of the man or woman who dives into the shower from the bed, and then the car on to work. To get stuck in traffic on the way back, to eat at home and in the evening do not have the energy to do anything. The couch is more comfortable than the gym. This man or woman the daily micro can work out to be a good start.

How does the micro workout?

For the micro workout, you do need discipline because you have to be just a little bit earlier to get out of bed. For the man or woman who moves too much, but also for the man or woman who has difficulty in getting started in the morning, can provide micro workout solution. Ie you start in this manner energy to your day.

It’s important that you understand that your body has to be taken out of hibernation and that you can do best by your body to give you the opportunity to ‘wake up.’

Start in bed

It starts with your extensive stretching in bed. Not just once firm racks, but you stretch a few times but both legs behind each other tightly and do the same with your arms. It may also at the same time, but this is the beginning for your body to get all the active processes in the body. Pull a few times your legs simultaneously toward the buttocks and stretch them again. Do this three times in a row. Stay silent lie in bed and feel for the day flows through your body the initial energy.

On the edge of your bed


Bowl always quiet up from lying position and sit on the edge of your bed. Most beds are now again a bit higher, so you can sit with your legs at an angle of forty-five degrees. Get some deep breaths through your nose and let your belly bulge. Breathe as deeply as possible (do not breathe so that your shoulders come up) towards your belly. Breathe out gently and do this five times in succession. The extra oxygen you download is good for your body.

Arms and shoulders

Put your arms on your thighs and stretch your neck quietly left and then place your right arm over your head to emphasize this attitude a bit. Try as close as possible to get your shoulder with your head. Do this exercise about three times than with each other and exchange right. Close down this attitude by placing your hands on your thighs and your shoulders (simultaneously) several times turning back quietly. This is an exercise that you can do alone.

Bend from an upright position and your left arm to your chest down toward your right shoulder, stretching as far as possible and put your right hand on your left elbow to emphasize this attitude. Hold for about ten seconds and switch off. Then alternating left there right still off about three times. Close down this attitude by placing your hands on your thighs and your shoulders (simultaneously) several times turning back quietly. This is an exercise that you can do alone.

Lower legs and feet

Get your feet a little piece of the floor, put your hands back quietly on your thighs and bend your legs slightly forward. Shake your ankles now, as it were loose. They then turn a minute or counterclockwise and then clockwise. You can move your feet the same, but it feels better to move them to different sides that’re fine.

The chest

Put your hands on the chest, flat against each other and push hands after a minute or so tightly together. You feel that the muscles in the chest. Keep your hands afterward separately for the chest and let your fingers move just as well from the wrist. If desired, move your fingers a bit like they are scratching in the air. Do this for about ten seconds.


Beside your bed

Torso and legs

Stand in an upright position next to your bed and start by bending your knees a few times from this upright posture. The hands can be kept on the balance sheet before the body. Then change this with a few times from a straight posture and with your legs straight to let your hands on your legs down towards your feet. Tap with your fingers to the toes. Then this is fine. However, you pull it out then you look how far you go.

Now spread your legs sideways as far as possible and go with a straight upper body in one movement down and put your hands – if it succeeds – flat on the ground (as close to the feet). Press a few times firmly to the ground with your hands and then come in peace again. Repeat this exercise two times.


Now make a hula hoop movement of the hips. You keep your shoulders. Still, arms extended perpendicular to the body and rotated your hips as if you have a hula hoop to have to keep your agent running. This movement sustained for one minute. Shake the legs momentarily, by moving them off loosely somewhat obliquely from the body from the ankle joint. After this exercise again as the shoulders loosely turning back. You can also shoulder and turning back.


Stand up straight and raise your arms stretched straight up. Make yourself as big as possible, stand on your toes and try to get as high as possible. If desired, make a little jump. Bring your arms beside the body and repeat three times.

Steadily and quietly practice

These exercises ensure that your body is awake and supple. Your body is ready for activity. That does not mean you should do exercises like mad. Listen to your body and see what feels comfortable. It is important that you do this every day and you will over time (this varies per person) notice that you become more flexible and that the exercises you always go down easily. You can then you also exercises some screwing, but it does not.



Exercise is and remains important, and it is good that more and more people aware of there are. Try to do what is close to you. The chances of you this can last is many times greater. If desired, you can combine it with a little music in the background. It is no longer added up fifteen minutes. A micro workout allows your body get going and get ready for the day. Another advantage is that the digestive system is also directly come on stream in the body. Success!

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