At the first rays of the morning sun, the city slowly wakes up, and the streets are filled with running and brisk walking, as if to prove the belief that morning exercise is the secret passage to health and longevity. But, you know what? Not all morning exercise brings the expected benefits. In fact, some common exercise habits may not only not help our health, but can cause harm to the body. 
In the pursuit of health and longevity, many people see exercise as the best rule. However, an often overlooked truth is that not all forms of exercise are suitable for everyone. It's not just about the physical condition of the individual, it's also about the type, intensity, and timing of the exercise. Proper exercise can improve health, while the wrong way of exercising can lead to harm. Individual differences: Listening to the voice of the bodyIndividual differences mean that each person's physical condition and health are unique. Age, weight, underlying health conditions, and past exercise experience should all be important considerations when developing an exercise plan. For example, high-intensity training in people with cardiovascular disease may increase health risks, while people with some joint problems need to avoid heavy loads of strength training. Choosing the type of workout: Quality over quantityChoosing the type of workout that's right for you is more important than blindly chasing the amount of workout. For example, low-intensity aerobic exercise, such as brisk walking or swimming, may be more appropriate than running or high-intensity interval training (HIIT) for beginners or people with specific health conditions. Moderate strength training can improve muscle and bone health, but excessive or improper weight training can lead to injury. Exercise plan development: When combining science and individualization, the development of an exercise plan should be based on the latest scientific research and the individual's specific situation. Scientific studies provide universal health benefits of exercise, but everyone's body reacts and recovers differently. Therefore, a personalized workout plan is more likely to ensure safety and effectiveness. For example, balance and flexibility training is very important for older people to reduce the risk of falls, while younger people may be more focused on strength and endurance improvements. Practical advice: It is important to keep track of your body's reactions, such as pain, fatigue and recovery, as you learn by doing, and flexibly adjust your workout plan to start a new workout program. If discomfort occurs, adjust the type, intensity, or duration of your workout immediately. At the same time, regularly consulting with a doctor or professional fitness trainer to adjust the plan according to your own health status and exercise feedback can effectively avoid injuries and ensure that exercise brings health rather than burden. 
Overrunning: Running to Hurt? Morning runs are considered by many to be the best way to start the day, but overdoing it can be a health killer. Scientific studies have shown that running for long periods of time can put significant stress on the knee and ankle joints, especially on hard surfaces. The ideal running should be controlled within the comfortable intensity and time range of the individual, avoid long-distance running every day, and it is recommended not to exceed 3-4 times a week for no more than 30 minutes each time to reduce the risk of joint damage. High-Intensity Interval Training (HIIT): Warm-ups should not be ignored HIIT is sought after for its high efficiency in fat burning, but doing HIIT directly in the morning and ignoring the warm-up is a big disservice to the body. Studies have shown that high-intensity training without proper warm-up increases the strain on the heart and increases the risk of injury. The correct approach is to do at least 5-10 minutes of dynamic warm-up, such as brisk walking, easy running, before HIIT to increase muscle temperature and reduce the risk of injury. Weight training: Technique over strengthWeight training is an effective way to improve muscle strength and density, but the wrong way to train can lead to serious injuries. Especially in the morning, when the body has just woken up from rest, going straight to heavy workload training increases the risk of muscle strains and joint injuries. It is advisable to warm up thoroughly before weight training, and choose the right weight and reps under professional guidance, focusing on technique rather than blindly chasing weight. Static stretching: Not the best warm-up optionMany people are used to doing static stretching before exercising, believing that it will prevent sports injuries. However, studies have shown that static stretching may reduce the strength and performance of muscles when they are not yet active. The morning warm-up should focus on dynamic stretching, such as leg swings, arm swings, etc., to enhance muscle elasticity and blood circulation to better prepare for the next exercise. Know your healthBefore you choose to exercise in the morning, first understand your health. For people with chronic diseases such as abnormal glucose metabolism and increased systemic arterial blood pressure, strenuous exercise should be avoided and low- to moderate-intensity activities such as walking and tai chi can be chosen. Consult your doctor regularly to adjust your exercise plan based on your personal health. Considering your personal preferences and lifestyle habits, it is easier to stick to the exercise method you like, and at the same time, you will enjoy the exercise process more. If you don't like monotonous running, try swimming, cycling, yoga, etc. At the same time, taking into account the individual's lifestyle habits, choose the most suitable exercise time and intensity for yourself to ensure that the exercise is both effective and enjoyable. Gradually increase the intensity and durationWhatever exercise you choose, start at a low intensity and gradually increase the intensity and duration of the exercise. Especially for beginners or people who have not exercised for a long time, increasing the intensity too quickly can easily cause physical discomfort or injury. Establish a gradual plan that allows plenty of recovery time after each exercise. 
Incorporate dynamic warm-up and cool-down techniques before and after each workout. Dynamic warm-up before exercise can improve body temperature and muscle elasticity and reduce sports injuries; Post-workout relaxation helps speed up muscle recovery and reduce muscle soreness. For example, you can do a gentle stretch or use a foam roller to roll after a workout to help your muscles relax and improve your workout.