This 30 Second Morning Exercise Can Help You Have Your ‘Best Day, Every Day’ | Liverpool Echo

Experts have revealed that a 30-second exercise could help improve your mental health and set you up for your ‘best day’.

Research indicates that dancing for just half a minute every morning for six weeks can lead to positive cognitive and psychological outcomes. Just pick your favorite upbeat tune and let it go. You’re free to move in any way you want – whether it’s jumping, twisting or swaying – to the beat of the music.

Dancing isn’t just fun, it’s also a high-intensity burst of exercise that can get your heart rate up, improve circulation and release mood-boosting endorphins. These endorphins can help set a positive tone for the day ahead.

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Morning routines are crucial to setting the tone for the rest of the day, experts say. These can influence productivity, mood and general well-being, reports Wales Online.

Incorporating simple yet effective activities into your morning routine can significantly improve your mental health and help you start your day on a positive note. Harvard Health experts also suggested that dancing can maintain and even improve your cognitive abilities as you age.

In a study published in the New England Journal of Medicine, researchers examined the effects of 11 different types of physical activity. Of all the activities, dancing was the only one that reduced participants’ risk of dementia.

When it comes to emotional health, dancing can help alleviate stress and symptoms of anxiety and depression. Experts suggest it can also help improve self-esteem.

In a study last year, nearly a thousand people between the ages of 18 and 62 participated in 10 randomized clinical trials of dance. These included dance movement therapy, Latin dance, tango, rumba, waltz, Nogma, quadril and Biodanza.

Regardless of dance style, results indicated that those who engaged in dance experienced a decrease in symptoms of depression, anxiety, and stress compared to groups who did not participate.

Besides dancing, there are many other activities you can do that only take one to five minutes. These include stretching, yoga, power walking and balancing poses.

Balance shots (Duration: one minute each shot)

How to: You can select a pose like Tree Pose (Vrikshasana) or Warrior III (Virabhadrasana III). For Tree Pose, stand on one leg, bend the other knee, place the foot of the bent leg on the inner thigh and balance.

Raise your arms overhead to increase the difficulty. For Warrior III, balance on one leg while leaning your body forward with your arms and other leg extended, forming a straight line.

These poses improve concentration, coordination and physical balance, increasing mental clarity and reducing stress.

Power Walking (Duration: five minutes)

How to: Most people are familiar with what power walking entails, but to maximize its benefits, you should start by walking briskly, swinging your arms naturally, and maintaining a steady, rhythmic pace. You should also focus on deep, rhythmic breathing while walking, which helps invigorate your body and calm your mind.

This short walk is fantastic for clearing your mind and energizing your body before starting your work day.

Laughter Yoga (Duration: one minute)

How to: Start by clapping and forcing a laugh. Soon this artificial laughter will turn into genuine laughter.

Interact with others, as social interaction can enhance effects. Laughter yoga not only releases endorphins, but also helps reduce stress levels and improve your overall mood.

Dynamic Stretch (Duration: one minute)

How to: Do ​​dynamic stretches like leg swings or arm circles. Stand and swing one leg back and forth, 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 injury and stiffness throughout the day.

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