Start Early
Your simple guide to building a regular and effective exercise routine.
There are simply less obstacles that can prevent you from exercising, when your routine is in the morning. Maybe you ate something for lunch that left you feeling ill or sluggish. Perhaps you have to stay late for work. Hit unexpected traffic. Or a loved one (including yourself) convinces you to come straight home instead of stopping at the gym.
Not a morning person?
That’s ok. Here are some tips to help increase your exercise frequency:
1. Start small. You don’t have to be an over-achiever to be successful. If waking up early is a challenge, start by creating a daily alarm 10 minuets earlier than you would typically wake up. Use this time to move— whatever form of exercise best suits your goals. Know that some days the snooze button will seem very appealing, but try to remember: in the grand scheme of things, 10 minute less of sleep won’t detrimentally impact your day. As you progress through your fitness journey, continue adding 10 minutes at a time to increase your workout duration. Keep in mind that habits take time to form, so rather than racing for results, notice the wins that support big picture goals. Did you spend more time exercising this week than last? Maybe you improved form on an exercise you used to struggle with. Kudos to you if you convinced a friend to join you in your workout. Accountability baby!
2. Be patient in finding what works for you. If you don’t enjoy exercising, it’s likely because you haven’t found what you enjoy yet. Achieving your fitness goal is not dependent on heavy weight lifting or running for hours. When I was younger, I was one of few girls to play roller hockey. I loved it! But eventually quit, because my middle school friends didn’t find it very cool. Now that I am mature enough to care less about what others think, I invested in a pair of roller blades and quickly re-learned a new form of cardio that I can look forward to. Is there something you used to enjoy as a kid and could put in the effort of re-learning? I recommend following fitness pages and influencers on social media (Facebook, Instagram, Pinterest, TikTok, YouTube, etc) and saving content (if possible, to a designated folder) to spare you from having to figure out what to do on days that you need fresh ideas. Additionally, take notes on what you enjoyed, would like to improve on and disliked. This can be done in a journal or on your phone. With time, your database will grow and become more customized to you. Before you know it, exercising won’t feel like a chore!
3. Work smarter, not harder. Using science and evidence can prevent you from wasting unnecessary efforts. Exercising in the morning, prior to eating can help with weight loss. As can reserving cardio for the last part of your workout. The reason being, your body will use glycogen (think carbs) as it’s primary source of energy until depleted, at which point it will utilize fat. After sleeping, your body has been in a fasted state for hours and glycogen stores are lower, allowing you to burn fat sooner. Building muscle mass can be deceiving in weight loss goals, but helpful for fat loss. An equal amount of muscle will burn roughly 5x the calories at rest, as body fat. The more muscle you have, the greater your metabolism! Building muscle isn’t directly tied to lifting heavy weights, but that surely is an effective method. I have been a huge fan of MadFit on YouTube lately, because of her free No Equipment Needed videos, which can be done anywhere with a monitor or phone.
I hope you find this helpful! Be patient with yourself and trust in the process. Habits take time to form. In change, the greatest amount of energy is required at the start, but momentum will carry you through. Expect to have off days and be compassionate with yourself when they occur. Thank you for your time and don’t forget to set your alarm!
About the Creator
Keep reading
More stories from writers in Longevity and other communities.
If you take the Thar Desert Safari Train, focus on the destination, not the journey
The Thar Desert Safari Train promises romance, heritage, and a once-in-a-lifetime rail experience across India’s vast desert landscapes. Marketed as a luxury and cultural journey, the train is designed to showcase the traditions, history, and natural beauty of western India. Yet for many travelers who board it with grand expectations of rail luxury, the true reward lies not in the hours spent onboard but in the destinations it reaches. The route cuts through the sweeping sands of the Thar Desert, a region that has inspired poets, warriors, and travelers for centuries. The desert’s raw beauty — rolling dunes, stark horizons, and bursts of life around oasis towns — offers a powerful sense of India’s ancient trading routes and royal past. But while the train provides access to these iconic places, the journey itself can feel more functional than transformative. A Train with Grand Ambitions The Safari Train was conceived as a cultural bridge between modern tourism and the princely heritage of Rajasthan. Carriages are decorated with traditional motifs, and staff are dressed in regional attire. Onboard meals often feature local cuisine, and cultural performances are occasionally staged for passengers. Yet unlike India’s ultra-luxury heritage trains, the Safari Train is more modest in comfort. Compartments are compact, schedules are tight, and long stretches of travel pass without much to see beyond sand and scrubland. For travelers expecting panoramic luxury and seamless service, the reality can feel underwhelming. This is why seasoned visitors advise focusing less on the train experience and more on what awaits at each stop. The Magic of the Desert Cities The train’s primary destination is Jaisalmer, often called the “Golden City” for the honey-colored sandstone of its fort and buildings. Rising from the desert like a mirage, Jaisalmer Fort remains one of the few living forts in the world, with families still residing within its ancient walls. Here, travelers can wander through narrow lanes lined with carved havelis, visit Jain temples adorned with intricate stonework, and watch the sunset over vast dunes that stretch endlessly into the horizon. Camel safaris, desert camps, and folk music performances create the immersive desert experience that many imagine when they think of Rajasthan. Beyond Jaisalmer, the journey may include stops in towns that reveal the softer, human side of the desert — markets filled with embroidered textiles, artisans working with leather and silver, and tea stalls buzzing with conversation. These moments, not the time spent in the carriage, become the lasting memories. A Landscape Best Explored on Foot While the train covers impressive distances, the desert reveals its true character only when travelers step off and explore slowly. Sunrise over the dunes, the sound of temple bells at dusk, and the silence of the open desert night are experiences that cannot be replicated through a train window. Local guides offer insight into desert survival, ancient water systems, and the legends of Rajput kings who once ruled the region. Visitors learn how communities have adapted to harsh climates with architecture designed to stay cool and customs shaped by scarcity and resilience. This depth of experience contrasts sharply with the relatively rushed schedule onboard the train, where tight timetables sometimes leave little room for reflection or spontaneity. Expectations Versus Reality The Safari Train works best when viewed as transportation with cultural touches rather than as a luxury attraction in its own right. Delays, basic facilities, and long hours on tracks can test patience, particularly for international tourists unfamiliar with India’s rail rhythms. However, those who approach the journey with flexibility and curiosity often find that the imperfections add character. Conversations with fellow passengers, shared meals, and the simple pleasure of watching desert villages pass by can be quietly rewarding. Still, most travelers agree that the train is a means to an end — a way to reach Rajasthan’s desert treasures efficiently rather than the highlight of the trip. Why the Destination Matters More The heart of the experience lies in standing atop a fort that has watched over the desert for centuries, riding a camel into the dunes, or listening to a Rajasthani folk singer under a starlit sky. These moments connect visitors to the soul of the desert in ways a carriage seat never could. By the time the train completes its route, passengers often remember the fort walls, the sand under their feet, and the people they met — not the hours spent rolling through empty landscapes. Final Thought The Thar Desert Safari Train offers a gateway into one of India’s most evocative regions. But travelers who fixate too much on the train itself risk missing the deeper magic waiting at each stop. In the Thar Desert, the destination carries the story: of ancient trade routes, desert kingdoms, and communities that thrive against the odds. The journey may bring you there, but it is what you discover beyond the platform that truly defines the adventure. For those willing to look past the limitations of the ride, the desert delivers something far more lasting — a sense of time, space, and tradition that lingers long after the train has moved on.
By Fiaz Ahmed 3 days ago in Longevity
How Robots Are Changing Healthcare
How Robots Are Changing Healthcare One of the most transformative periods in healthcare's history is currently underway. Robotics, which was once mostly associated with manufacturing plants and science fiction, is at the center of this evolution. Today, robots assist surgeons, disinfect hospital rooms, deliver medications, support rehabilitation, and even provide companionship to patients.
By Farida Kabir5 days ago in Longevity
Comments
There are no comments for this story
Be the first to respond and start the conversation.