{"id":133716,"date":"2026-05-19T10:27:23","date_gmt":"2026-05-19T13:27:23","guid":{"rendered":"https:\/\/ubirataonline.com.br\/do-this-1-exercise-while-making-coffee-to-boost-strength-and-mood\/"},"modified":"2026-05-19T10:27:26","modified_gmt":"2026-05-19T13:27:26","slug":"do-this-1-exercise-while-making-coffee-to-boost-strength-and-mood","status":"publish","type":"post","link":"https:\/\/ubirataonline.com.br\/en\/do-this-1-exercise-while-making-coffee-to-boost-strength-and-mood\/","title":{"rendered":"Do This 1 Exercise While Making Coffee to Boost Strength and Mood"},"content":{"rendered":"


\n<\/p>\n

\n

When you\u2019re not a morning person, the idea of doing any form of exercise before your first cup of coffee can be daunting. <\/p>\n

There\u2019s nothing wrong with not having the time or energy to work out first thing \u2014 no matter how many 4 a.m. gym routines pop up on your social media feed. (Impressive? Sure. Realistic? Not really.)<\/p>\n

However, there is one quick, easy way to move your body in the morning that has a lot of potential benefits, Brianna Steinhilber, certified personal trainer and TODAY.com health editor, explains. <\/p>\n

It\u2019s not a workout, but a simple and effective exercise that you can work into any part of your morning routine. <\/p>\n

Fitness Tip of the Day: Do 10 Squats in the Morning While Waiting for Your Coffee<\/h2>\n

While you wait for your coffee or tea to brew in the morning, perform just 10 squats, every day, says Steinhilber.<\/p>\n

If you aren\u2019t a caffeine fiend, do 10 squats during another part of your morning routine \u2014 while brainstorming your outfit, before doing your skincare, after eating breakfast or brushing your teeth.<\/p>\n

Squeezing squats into your morning in this manner leans into the concept of \u201chabit stacking,<\/a>\u201d Steinhilber says. \u201cThis means to pair a healthy habit with something you are already doing daily in your routine.\u201d<\/p>\n

Pairing the squats with coffee is one example, but any morning habit works \u2014\u00a0even watching the TODAY show<\/a>.<\/p>\n

\u201cThis makes it easier to commit consistently since it removes the friction from engaging in a new habit. It takes no extra time and little motivation since you are using another task that is already second nature as your cue to complete it,\u201d Steinhilber explains.<\/p>\n

Why It Matters<\/h2>\n

Squats are a simple but effective full-body compound exercise<\/a>.<\/p>\n

\u201cIn one move, you\u2019re getting a lot of bang for your buck. Most people know squats as a lower-body exercise, which is true. They work the quads, hamstrings, glutes and calves. But they also strengthen the core and lower back,\u201d says Steinhilber.<\/p>\n

Since squats engage multiple muscle groups, which elevates your heart rate and burns calories. In addition to waking up the muscles, regular squatting can help improve balance and posture.<\/p>\n

\u201cThere are mental health benefits to doing this move first thing in the morning too. Squats increase blood flow, which can help you feel more alert, and release endorphins, which can boost mood and combat stress,\u201d Steinhilber adds.<\/p>\n

If you hate morning workouts but want these potential benefits, squatting is an easy way to get movement in first thing.<\/p>\n

It may also have a domino effect. \u201cWhen you kick off your day with one healthy habit, you are putting yourself in the mindset to make more small, healthy choices,\u201d Steinhilber explains.<\/p>\n

Perhaps later in the day you\u2019ll stretch your legs, take the stairs or drink more water.<\/p>\n

\u201cThese small things really add up, and the motivation to do them can all stem from making that first, small choice while you wait for your caffeine fix,\u201d says Steinhilber.<\/p>\n

How to Get Started<\/h2>\n

Although squats are simple, proper technique<\/a> is important. Despite your grogginess, make sure you follow these form cues:<\/p>\n