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Start your day with some light stretches to loosen up your muscles. Do a set of push-ups and a set of sit-ups. Do a set of jumping jacks to engage your legs and shoulders. Perform a set of squats Go for a run or walk.
Your body will feel pretty stiff after sleeping for 8 hours. Do light to moderate stretches in the first 5 minutes after you wake up to get energized and motivated in the morning.  In a standing position, lift one leg up until it’s parallel to the floor, then stretch your arms forward to touch your toes. Hold for 20 seconds then repeat with your other leg. This will stretch your hamstrings and legs. Rotate your arms like a windmill to stretch your arms and shoulders. Stretch your neck by tilting your chin downwards and upwards, then tilting your head to the left and to the right. You should push yourself to feel tension, but not pain. Stop performing a stretch if it starts to become painful. Doing a few push-ups and sit-ups in the morning will help get your blood circulating and will also prime your muscles to make you more active throughout the day. Do 1 set each of push-ups and sit-ups, limiting yourself to completing as many as you feel comfortable doing without becoming exhausted.  Although push-ups are a great way to build muscle, you shouldn’t worry about that in this context; just do enough to get your heart pumping and your muscles very slightly sore. There’s no set guideline for how many sit-ups or push-ups to include in each set. If you feel comfortable, do 10 of each exercise. Jumping jacks are a terrific cardiovascular exercise that amps up your heart rate and also gives your legs and shoulders a workout. Do 30 to 50 jumps after you wake up to kickstart your heart rate and get energized right away.  If you can’t do 30 jumping jacks, consider doing 2 sets of 15 or 3 sets of 10 for the same end results. Make sure to do your jumping jacks after you’ve stretched to minimize the risk of injuring yourself. to kickstart your metabolism and build muscle. Squats work your largest muscle groups in your legs and thus have a tremendous boosting effect on your metabolism following a workout. Do squats after your morning stretches to get your body ready for the day and to improve your mobility, balance, and posture. Squats are a great exercise for increasing the range of motion in your hips and ankles, which also helps to reduce lower back and knee pain. However, your knees should not cross the plane of your toes, otherwise it may damage the joints in your knees. Running through the fresh air outside can refresh you and wake you up very quickly after you get out of bed. Consider going for a short 5-10 minute run in the morning to refresh yourself and feel energized for the rest of the day.  This doesn’t have to be a very fast run; going for a light jog will still boost your metabolism and give you a nice workout. If you can’t run, try walking for 30-40 minutes instead for roughly the same results.