Beginning each day at 5 a.m., the author enjoys a calming morning routine that includes coffee preparation, yoga, and meditation to foster mental clarity. Dr. Stefan Waller, a cardiology specialist, emphasizes the importance of a heart-healthy lifestyle through online coaching and newsletters. The routine incorporates journaling, reading, and physical activity, such as jogging or home workouts, while promoting healthy eating habits like intermittent fasting. By 7:30 a.m., the author sets the tone for a productive day.
My day begins at 5 a.m. when the alarm clock gently rouses me from sleep. With a sense of calm, I head to the kitchen to craft a delightful cup of coffee. As the aroma of freshly ground coffee fills the air, I take a moment to lay out my yoga mat and engage in five minutes of sun salutations and stretching. This brief yet invigorating routine not only relaxes my body but also clears my mind, preparing me for the day ahead.
Once my coffee is ready, I settle into my cozy armchair with the steaming cup in hand and dedicate the next ten to twenty minutes to meditation, nurturing my mental clarity.
Meet Dr. Stefan Waller
Born in 1974 in Berlin, Dr. Stefan Waller has been a specialist in internal medicine since 2008 and in cardiology since 2013. He has created an online coaching program designed to support individuals recovering from heart attacks or dealing with arteriosclerosis. His mission is to empower these individuals to embrace a heart-healthy lifestyle without fear. Additionally, he shares valuable insights from the realm of cardiovascular medicine through a regular newsletter.
The Power of Morning Meditation
My morning meditation involves a blend of various practices that help me center my thoughts.
Organizing Thoughts & Gaining Knowledge
Following meditation, I typically engage in journaling. Using a beautiful journal, I organize my thoughts and outline my plans for the day. I then dedicate about thirty minutes to reading, focusing on ‘brain food’—topics that captivate my interest, including medical literature and other subjects that inspire curiosity.
Physical Activity: Energizing the Body
After stimulating my mind, it’s time to get my body moving! Incorporating exercise into my morning routine is vital for a positive start to the day. Regular activity is more important than the length of the workout.
Often, I go jogging with my children in a stroller or follow a quick workout routine in the kitchen using an app. Riding an ergometer or cycling to work are also excellent options. The key is consistency—aim for daily activity.
Integrating daily exercise can significantly reduce the risk of another heart attack, making it essential to keep things enjoyable and straightforward. A balance of both endurance and strength training is recommended, engaging the entire body and getting a little sweaty on a daily basis.
Nourishing the Body: Embracing Healthy Eating
Eating healthily can be both simple and delicious, especially when cooking with whole foods. It’s best to steer clear of sugary drinks, convenience meals, and excessive sugar.
Personally, I prefer to skip breakfast during the week, saving my favorite whole grain oatmeal with fruit for lunchtime. I practice intermittent fasting, eating only between noon and 8 p.m.
My Morning Routine
By 7 or 7:30 a.m., I have laid the groundwork for a productive day, focusing on my health and mood. Establishing a routine that becomes as habitual as brushing your teeth can be a transformative ‘game changer’ in life, eliminating the need for constant self-motivation.