According to experts, a 30-second exercise could be the key to enhancing mental health and preparing you for “the best day ever.”
30-Second Exercise for Health
Research has found that just half a minute of dancing every morning for six weeks can yield positive effects on cognitive and psychological function. All you need to do is select your favorite tune and dance to the music. Whether you choose to groove, twist, or sway, moving to the rhythm of the music is what truly matters.
Dancing is not just a hobby; it is an explosive movement with high intensity that helps raise the heart rate, improve circulation, and trigger the release of endorphins. Endorphins help create a positive mood for the new day.
A man dancing. (Illustrative image).
Morning routines play a significant role in shaping your entire day, affecting productivity, mood, and overall health. Incorporating simple yet effective activities into your morning routine can significantly enhance mental health and help you kick off the day positively.
Experts at Harvard Health Publishing, the online platform of Harvard Medical School, also highlight the benefits of dancing in maintaining and improving cognitive abilities as we age.
Additionally, a study published in the New England Journal of Medicine examined the effects of 11 different types of physical activities on brain health. Among activities such as tennis, cycling, golf, swimming, and more, dancing was the only activity that reduced the risk of dementia among participants. When it comes to emotional health, dancing can alleviate stress and symptoms of anxiety and depression. Experts believe it can also boost self-esteem.
Another study conducted in 2023 involved 933 individuals aged 18 to 62 who participated in 10 randomized clinical dance trials, revealing some intriguing findings. The trials included various dance styles such as Dance Movement Therapy, Latin dancing, tango, rumba, waltz, Nogma, quadrille, and Biodanza.
You can dance with loved ones to enhance the benefits. (Image: AI).
The results showed that regardless of the dance style, adults who participated experienced a reduction in symptoms of depression, anxiety, and stress compared to those who did not participate. Besides dancing, several other activities that can be done within one to five minutes also offer similar benefits, including walking, balancing, stretching, and yoga.
Other Morning Exercises
Brisk Walking (Duration: Five Minutes)
How to Perform: Walking is a familiar concept for most people, but to maximize its benefits, you should walk briskly, swing your arms naturally, and maintain a steady, rhythmic pace. Deep, rhythmic breathing should also be incorporated to energize the body and calm the mind. This style of walking is a great way to wake up your mind and energize your body before starting your workday.
Balance Poses (Duration: One Minute per Pose)
How to Perform: Choose a pose such as Tree Pose (Vrikshasana) or Warrior III (Virabhadrasana III). For Tree Pose, stand on one foot, bend the knee of the other leg, place the foot of the bent leg on the inner thigh, and maintain your balance. You can raise both arms above your head to increase the difficulty.
For Warrior III, balance on one foot while leaning forward with the opposite arm and leg extended straight, forming a straight line. These poses improve focus, coordination, and physical balance, enhance mental clarity, and reduce stress.
Stretching (Duration: One Minute)
How to Perform: Perform stretching movements like swinging your arms/legs. Stand and swing one leg forward and backward, then switch to the other leg. For your arms, extend them and rotate your wrists in both directions.
These exercises increase muscle temperature and flexibility, which can help reduce the risk of injury and stiffness throughout the day.
Laughter Yoga (Duration: One Minute)
How to Perform: Start by clapping your hands and trying to laugh. Before long, your forced laughter will turn into genuine laughter. Interacting with others can enhance the experience since social interaction can elevate the effectiveness. Laughter yoga not only releases endorphins but also helps reduce stress levels and improve overall mood.
