Today's three-minute lesson

Movement Wakes More Than Your Muscles

You do not need to complete a full workout to help your body wake up.

Even five minutes of movement can be enough to send another clear signal that the day has begun.

When you move, your heart rate increases, your circulation improves and your body temperature begins to rise - all of which support the natural transition from sleep to wakefulness.

Movement also acts as a timing cue for clocks throughout the body, particularly in your muscles and other tissues.

This is why a little movement soon after getting up can help you feel more alert, even when your first instinct is to remain perfectly still and wait for the tiredness to disappear.

And five minutes really does mean five minutes.

You could do Yoga, maybe some mobility work, or even a walk around the block.

This is not about burning calories or getting sweaty.

It is about moving your body.

If possible, take your movement outside. A short morning walk allows you to combine movement with the natural light habit introduced yesterday.

Two habits completed at the same time - and two strong signals telling your body that the day has begun.

The aim is not to do as much as possible.

It is to make movement such a normal part of getting up that you no longer have to negotiate with yourself each morning.