A quick 30-second exercise could be the key to boosting your mental health and setting you up for the 'best day', according to experts.
Research has found that just half a minute of dancing each morning for six weeks can lead to positive cognitive and psychological effects. All it takes is picking your favourite upbeat tune and letting yourself go. Whether you choose to jump, twist or sway, moving to the rhythm of the music is all that matters.
Dancing isn't just fun, it's also a high-intensity burst of movement that gets your heart rate up, improves circulation, and triggers the release of mood-boosting endorphins. These endorphins are what help set a positive tone for your day. Morning routines play a crucial role in shaping the rest of your day, influencing productivity, mood, and overall well-being. Incorporating simple yet effective activities into your morning routine can significantly enhance your mental health and kickstart your day on a positive note.
Harvard Health experts have also highlighted the benefits of dancing for maintaining and enhancing cognitive abilities as we age. A study published in the New England Journal of Medicine investigated the impact of 11 different types of physical activity on brain health, reports Gloucestershire Live.
Out of activities like tennis, cycling, golf, swimming and more, dancing was the only one that reduced participants' risk of dementia. When it comes to emotional health, dancing can alleviate stress and symptoms of anxiety and depression. Experts suggest it can also boost self-esteem.
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A 2023 study involving 933 participants aged between 18 and 62 years old, who took part in 10 randomised clinical dance trials, has revealed some interesting findings. The trials included a variety of dance styles such as Dance Movement Therapy, Latin dance, tango, rumba, waltz, Nogma, quadrille and Biodanza.
The results showed that regardless of the style of dance, adults who participated experienced a reduction in symptoms of depression, anxiety, and stress compared to those who did not participate. In addition to dancing, there are several other activities that can be done within one to five minutes. These include stretching, yoga, power walking and balancing poses.
Power walking (Duration: five minutes)
How to: Power walking is a familiar concept to most, but to maximise its benefits, it's recommended to walk briskly, swing your arms naturally and maintain a steady, rhythmic pace. Deep, rhythmic breathing should also be incorporated into the walk, helping to invigorate the body and calm the mind. This brief walk is an excellent way to clear your head and energise your body before starting your workday.
Balancing poses (Duration: one minute each pose)
How to: Choose a pose like the Tree Pose (Vrikshasana) or Warrior III (Virabhadrasana III). For the Tree Pose, stand on one leg, bend the other knee, place the foot of the bent leg on your inner thigh, and balance.
Raise your arms above your head to increase difficulty. For Warrior III, balance on one leg while tilting your body forward with your arms and other leg extended, forming a straight line. These poses improve focus, coordination, and physical balance, enhancing mental clarity and stress reduction.
Dynamic stretching (Duration: one minute)
How to: Perform dynamic stretches such as leg swings or arm circles. Stand and swing one leg forward and backwards, then switch legs. For arm circles, extend your arms and make large circles in both directions.
These exercises increase muscle temperature and flexibility, which can help reduce the risk of injuries and stiffness throughout the day.
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Laughter yoga (Duration: one minute)
How to: Begin by clapping your hands and forcing a laugh. Soon, this artificial laughter will turn into genuine laughter. Engage with others as social interaction can enhance the effects. Laughter yoga not only releases endorphins but also helps to reduce stress levels and improve overall mood.
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