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Writer's pictureSofia Yowendra

Five Self-Care Exercises to help you Unwind in 2023

Over training is risky and could lead to injuries and poor performance, the key really is balance

PHOTO: HANA BASIR, SPORTPLUS.SG


In the hustle and bustle of life, it is inevitable we will feel overwhelmed at times. While stress can motivate performance, constant stress will deteriorate both our mental and physical health.


Moderate exercise is one of the quickest ways to release endorphin, a hormone that promotes relaxation and relieves pain. Here’s five simple exercises to become a healthier you this new year.

PHOTO: HANA BASIR, SPORTPLUS.SG


Walking


While one may not have the time to hit the gym every day, a short walk works wonders too. Taking a stroll after dinner or even by walking from one bus stop to another can help the body to release tension.


Incorporating meditation into walking improves our mental health. For example, by focusing on the sensation of how our limbs move and the breath we take with each step is a good start to clear the mental distractions from the day. Alternatively, observe the environment and take a conscious note of the scenery.

PHOTO: SAFRA SWIM FOR HOPE


Swimming


Swimming is a great all-rounder exercise as it requires a full-body workout. Swimming improves cardiovascular fitness, increases lung capacity, and builds muscle strength. A great exercise to boost overall health and flexibility, swimming is recommended for all ages.


Swimming is also effective in nourishing our mental health. The colour blue, reflecting the sky and sea, is associated with serenity. By simply being near the water, the calming colour improves our mood. When one is in the water, all of our senses are instinctively engaged and this then improves our mindfulness.

PHOTO: OCBC CYCLE SINGAPORE


Cycling


Cycling is perfect for those who love the outdoors. In addition to getting fresh air, cycling helps to train strength and stamina. An aerobic exercise, regular cycling helps to promote joint mobility, improve coordination, and train endurance.


Cycling is shown to reduce stress and anxiety. As the exercise requires concentration on both the road and cadence, cycling develops a strong sense of awareness. This helps to improve our cognitive function such as memory and reasoning.

PHOTO: HANA BASIR, SPORTPLUS.SG


Yoga


Yoga is a low-impact exercise suited for everyone, from beginner to professional, with the various kinds of practices available. The techniques incorporated in yoga can help with strength and flexibility while reducing chronic pain such as back pain and headaches.


With the aim to bring balance and peace to life, yoga uses meditation and breathing techniques. These techniques create mental clarity while increasing the awareness of the body. Regular yoga practice can relieve chronic stress and hone concentration in the long run.

PHOTO: SINGAPORE SPORTS HUB


Dancing


Dancing is not only stress-relieving but a fun exercise to engage in. Accompanied by music, this exercise stimulates both the brain and the body when one attempts the choreography. The physical health benefits include strengthening the muscles, improving flexibility and hand-eye coordination.


Dancing also helps to keep the mind sharp and boost our cognitive ability. Most importantly, selecting the right music elevates mood as music promotes the brain’s production of dopamine - a chemical that gives us pleasure. As there are many different types of dance, from hip-hop to latin, select the one that best fits your lifestyle and interest.


As we step into the new year, let’s make it a resolution to do the best for our health. Start small but start now.



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