“Your core is literally responsible for keeping you upright all day…. Activating your core first thing in the morning ca

One of the kings of mobility, the goblet squat hold is a good move for the morning. You’ll wake up a lot of your muscles — quads, calves, glutes, entire core, arms, scapula stabilizers, and grip strength. This will help your muscles to continue warming up before moving into the rest of the session, as well as increasing your mobility to help you move well throughout the day.

This can be longer or shorter depending on your schedule. Sometimes I’ll go for a 20 minute walk, if it’s a sunny morning and I’ve got the time and energy. You can make it as long as you want, but remember that the key idea is to get your blood flowing, not to improve your fitness.

“The majority of people have a weak posterior chain (hamstrings, glutes, and lower back). Activating these muscles right away can help prevent common ailments like low back pain, hamstring pulls, and bad posture — plus, it’ll help open up tight hip flexors from sitting all day.” — Lesley Bell, NASM-certified personal trainer

“A morning run or walk is a great way to kick off the day in style. The exercise will boost your metabolism and encourage better fat burning. If you run or walk before you eat anything (in a fasted state), you’ll end up burning a lot of fat first thing in the morning.” — Andrew Peloquin, author for FitDay

For a more comprehensive list of skills that you should learn, if you are studying to be a data scientist, I wrote a series of articles giving a complete roadmap for learning. They are linked below.

After your warm up, move into glute bridges. I do one set of 10 (I’m all about the minimum effective dose). A glute bridge is a great way to mitigate the effects of the large amounts of sitting you’re about to do at work, on the bus, in the car, or on the couch. Being at the top of a glute bridge is essentially the opposite position of sitting in a chair. Your hips aren’t flexed, your chest is open, your shoulders are back. It’s a great way to open up your body.

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lled many miles, to a hotel that we would never actually spend the night in, because before the sky even began to darken — very soon after we checked in — a receptionist knocked carefully on the door and told me, eyes aimed firmly at the floor, that my husband was on the phone.

In this article, I wanted to highlight some of the key trends emerging in terms of the skills required for data scientists. These insights have been gleaned from reviewing current data science job adverts, my own experience working as a data scientist and reading articles covering future trends in the field.

This movement will also strengthen your glutes, a muscle that gets weaker with our current sedentary life. Starting your day with this movement will also prime your body to move properly throughout the day. Your glutes will be switched on, which will make them more likely to fire while you move throughout your day.

Programming Skills, A Complete Roadmap for Learning Data Science — Part 1 A complete guide to programming skills for data science, includes links to free learning resources.medium.com

This is a core exercise which provides a similar idea to the glute bridge above. This movement will prime your core to support you through the day, to ensure you are moving properly.

This is not meant as an exhaustive list, there are certainly a lot more skills and experience needed to become a successful data scientist. However, in this post, I wanted to cover some of the most important skills that are very likely to be required in the coming year.

“Spending all day in a sitting position at the office weakens your glutes and creates lower back problems. Activating them as part of your morning exercise routine does wonders not only for your physique but also for your health.” — Decathlon blog

This part doesn’t have to be long. For me, it’s usually 1–2 minutes on the stationary bike or the assault bike. It’s enough to get my heart pumping and to warm up my muscles, but it isn’t a workout. You can do anything — kettlebell swings, Turkish get ups, burpees, jumping jacks.

The following routine can be used anywhere, and can be done as soon as you wake up, after your coffee, or before you step out the door. It’s not meant to be a workout — you’ll still need to do that later in the day. But it’s a way to get your body moving and your blood flowing before you start your day. Tie it into your existing morning routine. Maybe do it as soon as you wake up, or while your coffee is brewing, or after your coffee, or as you head out the door. Whatever it is, tie it to something that you do every day without fail.