SINGAPORE: If you, like many Singaporeans, spend the majority of the week working, the weekend is a much coveted chance to destress and recharge. But before you decide to Netflix a movie marathon or not leave the bed at all, know that the weekend can be a time for you to get your health back on track. Here are three things you can do when Saturday rolls around.
1. DON'T SLEEP IN
As tempting as it is to sleep in, don’t, according to a Live Science article. Doing so will throw off your internal clock or circadian rhythm, according to the US National Sleep Foundation (NSF). Making up for your sleep debt over the weekend can make it difficult for you to fall asleep and get up at your usual time when the new week begins. If you must sleep in, the NSF recommends no more than an hour.
2. EXERCISE AT LEAST ONCE
Don’t give up on being a weekend warrior, cited the Live Science article. You can make up for the lack of exercise over the week and still enjoy the reduced risk of cardiovascular disease and cancer, according to a JAMA Internal Medicine report. Provided you exercised vigorously for at least 75 minutes, or at a moderate intensity for at least 150 minutes – the recommended exercise guidelines.
3. GO OUT AND SOCIALISE
The merits are akin to doing a daily crossword puzzle, said Dr Oscar Ybarra, a psychologist at the University of Michigan Institute for Social Research in the university’s website. He said: “We found that short-term social interaction lasting for just 10 minutes boosted participants' intellectual performance as much as engaging in so-called intellectual activities for the same amount of time.”
Just as beneficial is what German psychologists found in a 2005 study: Socialising can boost your job performance during the work week, according to Live Science. In the study, 87 employees of an emergency medical services company were surveyed. It was found that those who were more socially active over the weekend reported better overall health, engaged more at work and performed better than those who weren’t so sociable.