Exercise isn’t only about building muscles or staying physically fit — it’s a powerful way to keep your mind active and your mood uplifted, no matter your age. When you work out, your heart pumps more blood to the brain, boosting cognitive functions like focus, memory, creativity and problem-solving. Plus, the release of mood-enhancing chemicals like serotonin and endorphins helps reduce stress, elevate your spirits and improve sleep quality.
Keep reading to uncover how an active lifestyle can transform both your body and mind at every stage of life.
Study smarter with exercise
If you’re preparing for exams, don’t just bury your head in books — incorporating physical activity into your routine can significantly improve your mental well-being and academic performance. Research shows that regular physical activity helps reduce anxiety and depression, giving you a much-needed mental boost.
In fact, a Swedish research found that incorporating short bursts of exercise between study sessions can help you stay sharp, focused and energised throughout your revision. As little as two minutes of moderate to high-intensity exercise — such as jumping jacks or energetic dance moves — is enough to improve cognitive performance.
Feeling overwhelmed? Take a longer break with activities such as jogging, climbing stairs or swimming — anything that allows you to work up a light sweat. These longer bouts of exercise can provide mental clarity and help you approach your studies with renewed focus.
Keep moving in the office
Busy professionals may find it hard to prioritise exercise, but even small movements during the workday can make a difference. Beyond improving mental health, incorporating physical activity into your routine has been linked to increased productivity.
Start by simple changes: walk to a colleague’s desk instead of sending an email, take the stairs instead of the elevator, or make regular trips to the pantry to refill your water bottle. If you are deskbound, try exercises like seated crunches (lifting your knees while sitting up straight) or seated push-ups (gripping the armrests of a sturdy chair and lifting yourself upwards, ensuring your feet are off the floor).
Stretching is another simple yet effective way to stay active. Shoulder shrugs, gentle neck rolls and side stretches can ease tension and have been shown to reduce anxiety and fatigue — especially helpful during hectic workdays.
Stay physically engaged in your senior years
Exercise becomes even more important in your golden years. Keeping physically active helps maintain mental clarity and lowers the risk of cognitive decline, including conditions like dementia. Regular movement also supports seniors in staying socially and emotionally engaged, improving overall quality of life.
Low-impact exercises like brisk walking, cycling and swimming are ideal for seniors as they are gentle on the joints. Squats, tai chi and dance-style exercises like Zumba improve balance and coordination, reducing the likelihood of falls. Mind-body activities like yoga can further enhance flexibility, strength and mental focus.
The social aspect of exercise is another significant benefit. Whether it’s a daily walk with the family or a group Pilates class, working out together provides opportunities for connection. A Norwegian study of over 6,000 men aged 73 and above found that those who exercised daily had a 50% lower mortality rate compared to their sedentary counterparts, proving that exercise isn’t just about longevity — it’s about living well.
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Pair your workouts with snacks that support brain health
• Studies have shown that walnuts can enhance memory and cognitive performance. Opt for baked walnuts with little to no added salt to enjoy their natural flavours and health benefits.
• If you have a sweet tooth, you'll be glad to hear that dark chocolate has been found to support verbal memory and cognitive function. It's also generally lower in sugar compared to milk or white chocolate, making it a satisfying treat you can enjoy in moderation.
• Packed with polyphenols that boost cognitive performance and improve mood, blueberries are both nutritious and easy to carry, making them a smart and convenient option for a post-workout bite.
• Acai berries and avocados are celebrated for their brain-boosting benefits. Add these superfoods to smoothies to enhance both flavour and nutrition.
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Where to upgrade your fitness routine?
Ready to take the first step toward a more active lifestyle? ProGym at CSC @ Tessensohn is offering 10% OFF on all gym membership packages. Sign up now, and check out the latest promotions they have for CSC members.
CSC members (excluding social members) can also enjoy affiliate rates at Fitness Workz gyms located at HomeTeamNS Balestier, Bedok Reservoir, Bukit Batok and Khatib, along with access to other facilities at these clubhouses. Additionally, members can redeem a free day pass to try out the gym before committing. This offer is valid till 31 January 2025 — simply present your membership ID at any Fitness Workz counter to get started.