Wake Up Early, Win the Day: Health and Mindset Benefits

 

"Early to bed and early to rise, makes a man healthy, wealthy, and wise." Is a beautiful saying believed in olden times and modern era. In modern era only few people believe in this saying who really understand that “Health is Wealth.”

The habit of waking up early was one of the most distinctive features of olden times, often with or before sunrise. This routine was followed by every member of the family because this wasn’t just a personal choice but a family tradition and cultural norm rooted in both practicality and philosophy.

 

In many traditional families, especially in rural areas, early rising is associated with discipline, health, and spirituality.

All benefits of early rising cannot be explained in one go because it is very difficult to practice and inculcate many habits simultaneously. In each part , benefits of single practice / habit will be explained in words and with help of pictures for easy understanding.

First part is dedicated to benefits of early rising as below:

Increased Physical Activity:

Early risers engage themselves in physical exercises as they get ample time in the morning contributing to overall physical health. 

Even if one is not able to go to gym, stretching exercises at home helps to keep physical fit.

 

Stretching exercises improve:

Flexibility and Range of Motion

v  Helps lengthen and strengthen muscles and tendons.

v  Makes daily movements easier and more efficient.

v  Reduces Muscle Stiffness which occurs doe to overnight inactivity

v  Loosen stiff muscles and release tension, especially in the back, neck, and legs.

v  Enhances Blood Circulation: Stretching exercises increase blood flow which deliver more oxygen and nutrients to tissues.

v  Promotes Better Posture: Stretching involves all body parts from head to toe. This helps in maintaining posture that correct slouching or imbalances caused by poor sleep posture.

v  Prevents injury: Well stretched muscles are less prone to injury due to strains and sprains

v  Boost energy levels and reduce stress: Stretching activates the parasympathetic nervous system, increasing alertness and energy.

v  Stretching when paired with deep breathing reduce cortisol (stress hormone) levels.

v  Stretching also stimulate the release of endorphins, the body’s natural “feel-good” chemicals.

v  Meditation: Stretching encourages mindfulness which is equivalent to meditative practices. This helps in building calm and intentional tone for the whole day.

Some of the examples of stretching exercises:

 

PRECAUTIONS:

v  Warm up before stretching

v  Stretch slowly and gently

v  Avoid bouncing

v  Don’t push the limits. Daily routine will enhance flexibility

 

 

 

Shoulder rolls help in loosening tight shoulder muscles and improving mobility.​

Instructions:

1. Sit or stand upright with your arms relaxed at your sides.​
2. Lift your shoulders toward your ears in a shrugging motion.​
3. Roll your shoulders back, squeezing the shoulder blades together.​
4. Lower your shoulders down to the starting position.​
5. Repeat this circular motion several times, then reverse the direction.

Mountain Pose:

 

Tadasana, or Mountain Pose, is a foundational yoga posture that emphasizes proper alignment, balance, and mindfulness. This pose is very essential for children as it helps in increasing length, boosts metabolism and concentration along with  mental focus, reduce stress and improves breathing.

Procedure:

1. Starting Position: Stand upright with your feet together or hip-width apart, distributing your weight evenly across both feet.
2. Engage Thighs and Core: Slightly tighten your thigh muscles and engage your abdominal muscles to support your spine.​
3. Align Upper Body: Roll your shoulders back and down, allowing your arms to hang naturally by your sides with palms facing forward.​
4. Head Position: Keep your chin parallel to the ground, lengthening the back of your neck.​
5. Hold the Pose: Maintain this position, breathing deeply and steadily, for several breaths or as long as comfortable.​

Benefits:

• Improves Posture: Regular practice helps align the spine and shoulders, reducing back and neck discomfort. ​
• Strengthens Lower Body and Core: Engaging leg and core muscles enhances stability and balance. ​
• Enhances Mental Focus: Encourages mindfulness and concentration, promoting mental clarity.  
• Promotes Better Breathing: Opens up the chest and lungs, facilitating improved respiratory function. ​
• Reduces Stress and Anxiety: The meditative aspect of the pose aids in calming the mind and alleviating stress.

Tips for Morning Stretching

v  Hold each stretch for 15–30 seconds.

v  Don’t bounce — use slow, controlled movements.

v  Focus on breathing — inhale and exhale deeply with each stretch.

v  Stay consistent — even 5–10 minutes each morning makes a difference.

 

Benefits of rising early:

1. Boosts Emotional Well-being and Mental Health

By starting our day early in morning, it gives us a calm, peaceful environment to reflect, meditate, and set positive intentions. We can plan our day along with exercise regime. People who rise early generally are happier, less stressed, and have lower rates of depression and anxiety compared to late risers.

2. Increases Productivity and Focus

Waking up early and planning for the day gives us enough time to think with  fewer distractions and more quiet time to tackle important tasks. High achievers swear by early rising because it gives them power for better time management and sharp focus in planned activities for the day.

3. Promotes Better Sleep Quality

Early risers tend to enjoy deeper, more restorative sleep, which boosts overall health A consistent sleep-wake cycle helps regulate your body's internal clock also known as circadian rhythm.

4. Provides Time for Self-Development

Early rising in morning is perfect for activities related to planning, goal setting and learning new skills. This investment in personal growth accelerates success in all areas of life.

5. Improves Academic and Career Performance

Early risers are often more proactive, organized, and resilient when facing challenges. Also research indicates that students and professionals who rise early tend to perform better academically and professionally.

6. Meditation and Mindfulness

Early morning risers get quite time to create an ideal environment for practices like mindfulness, yoga, or gratitude journaling. These practices reduce cortisol (stress hormone) levels and promote emotional balance.

 

Benefits of early rising with Scientific Basis:

v  Circadian Rhythm:

Waking up early aligns with the body's natural circadian rhythm, which regulates sleep-wake cycles and other physiological processes. 

 

v  Retinal Role:

The retina plays a key role in helping the body keep time, and early rising can help synchronize the body's internal clock. 

 

 

Conclusion:

Early rising is a lifestyle that unlocks your full potential. It should be made personal choice with discipline. This habit helps in boosting productivity, improve health, or find more peace in your life. Hence, making a habit of waking up early can be a powerful game-changer.

Start small, be consistent, and watch your mornings transform your life