A game a day
Self-care also means improving your brain health. Just play. Maybe Sudoku, a puzzle, or a word game. Make it a daily habit.
“It engages the brain and helps boost memory. There are a slew of simple ways to enhance memory — learning something new, doing simple activities using your non-dominant hand, counting backwards,” says Dr Arun.
“While browsing the internet, learn something about AI, read an interesting fact you never knew, or learn new words or a language on an app. Anything that keeps the brain engaged in a healthy way helps.”
Another healthy habit, Dr Arun adds, is a happy flashback on the bed. “While lying down to sleep, think about a pleasant memory from when you were younger than 10. It helps you clear mental clutter and sleep refreshed,” he smiles.
Anywhere, anytime
For those spending most of the day at a desk, even a chair can become a small exercise space.
“Most jobs today involve long hours of sitting, and finding time for extended physical activity may not always be practical,” says Dr Vinu. “So it is important to look at what can be done within limited time and space.”
He recommends simple seated neck exercises such as chin tucks, gently lowering the ear towards each shoulder, looking up and down, slow neck rotations, and shoulder stretches. Practised without force, these movements can help loosen stiffness caused by sitting in the same position for long periods.
Yoga and meditation practitioner Anand Narayan suggests five basic spinal movements that can be done while seated. The first is axial extension, in which one sits upright and lengthens the spine as though being gently pulled upwards from the crown of the head. This is followed by twisting to the left and right, bending sideways on either side, leaning forward, and gently extending backwards.
“These can be done in about 10 minutes. They help ease stiffness in the back, neck and shoulders,” he says.
Anand also suggests sitting with the eyes closed while holding simple hand gestures known as mudras. In Apana Mudra, for example, the tips of the middle and ring fingers touch the thumb, while the index and little fingers remain extended. In traditional yoga practice, it is associated with digestion and elimination.
“One can hold the mudra with both hands, close the eyes and sit quietly for a few minutes,” Anand says.
He also recommends trataka, a concentration practice in which the gaze is fixed steadily on a single point. While it is traditionally practised using a candle flame, people at a desk can focus on a mark on the wall, the tip of the thumb or the nib of a pen. Once the eyes begin to feel heavy or watery, they should be closed gently and allowed to rest.
Face yoga can also be practised while seated. “This is trending now. Just five minutes of facial movements or gentle massage using the hands can help release tension and calm the mind,” says Anand.
