5-Minute Morning Wake-Up Call

By the Editors of SilverSneakers |

Start your day on a positive note. Here’s your go-to morning workout that will set you up for a great day, every day.

Morning workouts can act as a wake-up call for your body and your brain. They get your blood flowing, introduce large amounts of oxygen into your body, and help your brain to be more productive. Add these moves to your daily routine to help you feel more energized and focused.

Alternating Jumping Jack

Stand tall with your feet together. Then step your right foot out to the right side and gently bend at the knees. Raise your arms as you step out to each side, bending at the elbows and bringing your hands up to shoulder-level. Then, push yourself from the floor as you step your right foot back to center. Step your left foot out to the side and bring your arms up again. Remember to keep your core strong as you repeat the movements on both sides of your body. We recommend 10-20 reps, or as many as you feel comfortable doing.

Challenge yourself: As you step from side to side, only raise the arm opposite your outstretched leg. For example, step or hop your right foot out, then bring your left arm up.

Squat with Rotation

Stand with your feet hip-distance apart, shift your weight to the heels of your feet, then bend your knees and sink back and down from your hips. This is a standard squat. Perform the squat a few times, then try adding a rotation. Squat, then as you come back up to standing, bring your right arm across your body to push toward the left side of the room. Repeat the squats, alternating your arm cross each time you stand up from the squat.

Standing Cat/Cow

Cat/Cow is typically performed with hands and knees on the floor, but not this time! Here’s how you get the stretching benefits of this pose while standing: Start by standing with your feet apart at a comfortable distance. Bend your knees and sink your hips back slightly. For Cow Pose, gently arch your back to open your chest and core muscles for a nice stretch. Then, move into Cat Pose by rounding your back and pulling your core muscles inward. Alternate Cat and Cow 10-20 times, or as many as you feel comfortable doing.

Running Man (or Spinal Balance)

Start standing, then step your left foot back and keep your left leg straight. Keep your right foot pressed firmly to floor with your knee gently bent and shift your weight to your right leg. Next, step your left foot forward and just past your right foot, and tap your toe to the floor. Then, step your left foot back again and tap behind you. The movements should resemble your body’s actions while running or jogging. There’s no need to rush through these moves. Moving slowly and with control will challenge and improve your balance. Repeat 10-20 times on each leg.

Challenge yourself: Increase the intensity by raising both arms when your left leg is stepping back, then as you bring your left leg forward, raise your knee up and swing your arms down and across your body toward your left hip. Try this on both legs and feel free to modify the movements to fit your style and fitness level or use a sturdy chair for support.

Your morning can set the tone for the rest of your day. Try starting your day with a little movement, and you’ll feel better physically, mentally and emotionally.

Check Your SilverSneakers Eligibility Instantly

SilverSneakers members can get hundreds of On-Demand workouts, wellness videos, nutrition tips and more. If you have a Medicare Plan, it may include SilverSneakers—at no additional cost. Check your eligibility instantly here.

Already a member? Get exclusive fitness content by logging in to or creating your online account here.