Put lunch and meds with a cup of water in the fridge in a bag the night before. Set a reminder to bring the bag. Make your breakfast the night before.
Prepare her clothes the night before. If you are a morning shower person take the shower the night before. Same with her.
Just because she wakes up doesn't mean that you have to unless it's a safety issue. Get up, change her nappy and then back to bed. She will learn to sleep through the night.
Use this extra time to get yourself set. Take another 30min. Eat breakfast, get your meds etc.
Get a play area where she can play safely while you do whatever you need to do.
I haven’t been able to exercise successfully since I moved from home.
Where my parents live there was a great 5km run which included hills, scenery and if you did it backwards it was more strenous. They sadly exploited the fuck out of it and built a railway across it.
Where I live now it’s boring, hard to get to or too slopey.