Fitness•Aug 01, 2025

The Best Movement To Help You Wake Up

By The Sculpt Society

When’s the best time of day to work out? The answer always comes down to personal preference. But even if you’re a Strength-class-on-your-lunch-break or evening-run type of person, there are significant health benefits, mental and physical, to moving your body shortly after you wake up. Think of exercise first thing in the morning as an easy win, since you’re setting a positive tone for the rest of the day. Weekday mornings can feel so hectic, but dedicating just 10 minutes to stretching or a quick Sculpt workout helps you feel more grounded and connected to yourself. Morning movement isn’t about breaking a sweat first thing; it’s about honoring your body, making space for mental clarity before diving into your to-do list, and giving yourself a little extra energy to tackle the day ahead. Our new morning workout might help wake you up even more than coffee.

What is morning movement?

Any kind of intentional movement to kick off your day, think, a walk to get your steps (and sunlight) in, gentle yoga, running, or even a few stretches on the front porch or in your living room. It doesn’t have to be intense or time-consuming! The goal here is to shake off sleep and wake up your body and mind. Morning movement actually can be a more effective energy boost than caffeine. And look, not everyone is a morning person—but even if you’re not, moving your body first thing will help you feel more alert and clear-headed. Endorphins + that first-thing sense of accomplishment really is a winning combo…on par with pancakes + bacon.

Five exercises to wake up and move

All you have to do is roll out of bed and press play…

Inch worm—strengthen and stretch your muscles, while boosting joint mobility
Lunge with reach—dynamically stretch shoulders, back, and lower body
Neck stretch—gently tuck chin and tilt head to release tension
Good mornings—move with control through your hips to strengthen glutes, hamstrings, and lower back
Spinal twist—improve mobility and core strength by rotating through your spine

Warm up with us.

All the benefits of AM exercise

When you start the day with physical activity, you’re flooding your body with endorphins that naturally increase your happiness and energy levels. You’ll also likely find yourself feeling more productive and focused throughout the workday, since exercise increases blood flow to the brain and enhances cognitive function. That "all in" sense of achievement from completing a workout first thing builds confidence, and creates momentum you’ll carry through the rest of the day. Another perk—morning exercise helps regulate your circadian rhythm, leading to better sleep quality…so you’ll feel more well-rested tomorrow. It’s a feel-good loop.

More tips for starting your day off right

We love a morning routine around here. Having a few go-to rituals will give you a little time for you, before everything around you starts demanding your attention. Along with early AM exercise, we like easing into the day with a short ten-minute meditation for clarity and focus, plus a glass of lemon water for hydration and vitamin C. Heading outside for a few minutes of morning sunlight helps you wake up, and helps regulate sleep and circadian rhythm—plus, it just feels good to get outside first thing. (Listen to the birds!) Making a tea or coffee for yourself (or someone you love) makes mornings feel more special—take the time to sit down and enjoy your fav drink. And, we’re breakfast people, and we like having some protein, fruit, or veggies first thing. Some recipes to bookmark: Tomato Feta Frittata, Chocolate Protein Muffins, or Strawberry Mint Smoothie. Your morning routine doesn’t need to be anything groundbreaking—just a few small rituals to help you feel more regulated and ready to go.

Set your alarm now

Not a morning person? No prob. Morning movement doesn’t have to be long, challenging, or intense to make a real impact. With just a few gentle exercises, you can boost your mood, wake up your body, and set the tone for a more energized, focused day ahead. It’s so low effort, and it feels so good. Just roll out of bed, change out of your pjs (or not!) and start moving.