Effortlessly conquer Dubai mornings: Adopting a 90-minute 5:30 am schedule to dominate your day
Starting the day right can set the tone for the rest of the day. Here's a routine that combines hydration, exercise, and nutrition to help boost memory, creativity, and decision-making.
First things first, hydration is crucial. The body needs water after seven or eight hours of sleep. Replenishing fluids kick-starts the day, delivering nutrients, flushing toxins, regulating temperature, keeping joints moving, and cushioning organs. Skipping hydration is equivalent to running the body on fumes.
A balanced breakfast is the next step. It should include protein (eggs, Greek yogurt, tofu scramble), healthy fats (avocado, nuts, olive oil), complex carbs (oats, whole-grain toast, fruit), and another glass of water. Starting the day replenished makes other choices, like the walk, the breakfast, and the focus, feel easier.
A morning walk is a great way to strengthen the heart, lower blood pressure, and improve circulation. Walking triggers endorphins and serotonin, providing a mood boost. According to the American Heart Association, taking 10,000 steps daily may cut the risk of heart disease by up to 30 percent.
Morning aerobic activity may improve executive function, which is essential for problem-solving, planning, and multitasking. Fasted-state exercise encourages fat burning. A 2013 study confirmed that morning workouts increase fat oxidation compared to later-in-the-day sessions.
Blood flow to the brain improves memory, creativity, and decision-making. So, a walk in the morning sun could be beneficial. Early sunlight regulates melatonin, the sleep hormone, helping to wake you up and set your body's internal clock.
The last 10 minutes of the morning routine are valuable for journaling, meditating, or planning priorities. This quiet time helps to clear the mind and focus on the day ahead.
Coffee gives a caffeine kick, but water provides life support and does not spike cortisol (stress hormone). Skipping the coffee machine and grabbing a glass of water at 5:30 a.m. can lead to a better start to the day.
The routine is designed to align the head with the heart before the day's stressors. A 2019 study in Nutrients found that dehydration impairs short-term memory and focus, but rehydration improves cognitive function.
Hydration powers the entire routine, with every cell, tissue, and organ in the body depending on it. So, make sure to keep a water bottle handy throughout the day to maintain optimal hydration levels.
