In celebration of International Dance Day (29 April), replace your boring cardio routine with some dance moves and lift not only your heart rate, but your spirits too. Whether it’s on the dance floor or in your living room, most of us know the joy that dancing can bring. But beyond the fun and entertainment, it’s also a serious form of exercise that offers great benefits.  

What the research says

Whether it’s free-form dancing or structured routines, research shows that dance is not only a great form of cardio but comparable to (and in some cases better than) traditional exercise. 

@mad_fit dance workouts have saved my life 🤷🏼‍♀️ #fyp #danceworkout #workout #fitness #fitnesstips #fitnessmotivation #madfit #madfitworkout ♬ Sports car – Tate McRae

A 2024 study by Aston McCullough, reported in the PLOS One journal, found that free-form dancing places participants in the ‘moderate to vigorous’ exercise category, providing you with a cardio workout similar to brisk walking, jogging or cycling. A review published by the US National Institutes of Health found that weekly dance sessions over six weeks or more improve cardiovascular fitness just as effectively as other forms of structured exercise. In some areas, like BMI (body mass index) reduction, dance outperforms conventional workouts. In addition to heart health, dance offers a full-body workout that engages multiple muscle groups at once. Moves that involve twisting, jumping and shifting your weight build strength and endurance and improve balance, coordination and agility. Plus, unlike regular gym routines, dance keeps your body guessing and your mind engaged, making it easier to stay motivated and consistent while keeping the vibes up.  

The mind-body connection

What makes dance unique is its multi-dimensional approach to fitness. Unlike repetitive gym routines, dance challenges your heart, muscles, coordination, memory and brain function simultaneously. Learning steps, remembering sequences and moving in time with music creates a full-body workout while engaging cognitive skills, making it a true mind-body exercise. 

Victoria Angel, a Cape Town-based movement psychotherapist, states that dance is “one of the few forms of movement that speaks to the whole person – body, mind, soul and emotion”.  

She says that while dance absolutely strengthens muscles and cardiovascular health, the deeper impact lies in how it can restore your relationship with your inner self, support your emotional well-being and regulate your nervous system. 

She says that while dance absolutely strengthens muscles and cardiovascular health, the deeper impact lies in how it can restore your relationship with your inner self, support your emotional well-being and regulate your nervous system. “From a psychological perspective, movement offers a direct pathway into the nervous system. It helps regulate stress responses, release tension held in the body and re-establish a sense of safety in the body,” Victoria explains. “When we move with awareness, we are not just exercising – we are listening. The body becomes a place we return to, rather than override, and this alone has profound implications for emotional well-being.”  

How to add dance to your routine

While you may be tempted to fit dance into your routine like a regular gym day, the pressure truly is not as intense. “The key is intention rather than intensity. Dance does not need to be performance-based or structured to be beneficial,” says Victoria. To start with, she advises that you focus on presence, not perfection; let go of what you think dance should look like and start off small. “Even a few minutes of mindful dance movement a few times a week can produce meaningful changes.” 

So whether you’re dancing at home or joining a dance class group in a structured setting, find your own rhythm and embrace the joy of movement. Let the music guide you, feel every beat, and simply enjoy yourself and all the benefits that dancing has to offer.   

Places to explore dance fitness

Five 6 seven 8 Dance Studio (Ferndale, Randburg)

This dance school offers a variety of classes, including Zumba-style sessions, where cardio feels more like a party than a workout.  

The Art of Movement (Emmarentia, Joburg)

Blends expressive dance with fitness-focused movement, improving endurance and cardio feels more like a party than a workout.  

Jamfox Dance Studio (Menlyn, Pretoria)

From hip-hop and contemporary to jazz and K-Pop, Jamfox has something for every fitness level.  

The Hub Dance Studio (Woodstock, Cape Town)

Dance to the beats of amapiano, hip-hop and jazz funk.  

Freedom Dance Studio/FITPOD (Umhlanga, Durban)

A welcoming space offering an easy-to-follow ‘open commercial’ dance style.  

Many dance studios also offer live-stream classes for you to follow in the comfort of your own home, or you can subscribe to dance fitness YouTubers (like The Fitness Marshall). 

Words: Tamia Retief 
Photography: Gallo/Getty Images

Also read: TikTok dance routines that rocked the world 

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The International Day of Living Together in Peace (on 16 May) is dedicated to fostering peace, tolerance, inclusion, solidarity and understanding within our communities.  

Building peaceful relationships is an ongoing process that requires patience, empathy and commitment. By integrating these expert-backed techniques, we can create relationships that are not only loving but also resilient – and which can bring out the best in ourselves and those around us.  

Communitcation: The foundation of peace

At the heart of every peaceful relationship lies clear, respectful communication. American psychologist and author Dr John Gottman, known for his research on relationships, emphasises the importance of “soft start-ups – beginning conversations with kindness rather than criticism.” So, instead of saying, “You never listen to me”, try “I feel unheard when we talk. Can we find a way to improve our communication?”  

Listening is equally crucial. According to the Harvard Business Business Review, actively listening – making eye contact, summarising key points and asking clarifying questions – reduces misunderstandings and builds trust.  

@jimmyonrelationships You Dont Need More Communication! #communication #relationshipgoals #datingadvice #marriagegoals ♬ original sound – Jimmy Knowles

Embracing emotional regulation

Relationships thrive when individuals manage their emotions effectively. Neuroscientist Dr Lisa Feldman Barrett, an expert in emotion, explains that our emotions are “not just reactions but constructions of the brain influenced by past experiences”.  

By recognising emotional triggers (in ourselves and others) and responding thoughtfully rather than reactively, we prevent unnecessary conflict. Simple techniques such as deep breathing, pausing before responding, and practising mindfulness can significantly improve emotional regulation.  

@embracingjoynyc Most people think their relationship struggles are about communication… but it’s really about emotional regulation. When you can slow yourself down, name what’s happening inside you, and come back to your partner with clarity instead of chaos—everything changes. Two regulated people don’t equal zero conflict. They equal conflict that brings you closer. Want tools to build this? Link in bio.✨ #f#fypf#foryouf#foryoupagev#viralrelationshipadvice ♬ original sound – EmbracingJoyTherapy❌

Cultivating mutual respect and boundaries

Respect is the glue that holds relationships together. Setting and maintaining healthy boundaries ensures that both individuals feel safe and valued. Relationship therapist Nedra Glover Tawwab highlights that boundaries are not about controlling others but about expressing personal needs. For example, if you need alone time to recharge, clearly communicate it: “I love spending time with you, but I also need solo time to feel my best.” Creating and enforcing boundaries without guilt will foster healthier dynamics and prevents resentment.  

Practising forgiveness and letting go of resentment

Conflict is inevitable, but how we handle it determines the longevity of our relationships. Research by the American Psychological Association suggests that forgiveness, when genuine, leads to better mental health and stronger relationships. Holding on to grudges increases stress and damages emotional bonds. Instead, work towards a resolution by acknowledging mistakes, offering sincere apologies, and choosing to move forward rather than dwelling on the past.  

Prioritising quality me and shared activities

In the Digital Age, it’s surprisingly easy to become disconnected despite constant communication tools. A study published in the Yournal of Social and Personal Relationships found that couples and friends who engage in shared activities such as cooking, exercising or travelling together experience higher relationship satisfaction. Prioritising intentional together time, free from digital distractions, strengthens bonds and creates lasting memories.  

Fostering a culture of appreciation

Regularly expressing gratitude enhances emotional closeness. Dr Robert Emmons, a leading researcher on gratitude, found that expressing appreciation for others strengthens relationships by reinforcing positive behaviours. Simple gestures, like thanking a partner for their support or help, or acknowledging a friend’s kindness, create a culture of warmth and validation.   

Podcasts for peaceful relationships

• Where Should We Begin? with Esther Perel  

Listen in on real couples’ therapy sessions with this renowned relationship therapist.  

@weareavalon.love Psychotherapist Esther Perel on how to turn conflict into connection. #relationship #couples #advice #podcast #podcastclips #jayshetty #estherperel #relationshipproblems ♬ original sound – Avalon | Plant Medicine

• Love, Happiness & Success with Dr Lisa Marie Bobby  

Relationship coaching and personal growth strategies with the CEO of GrowingSelf.com. 

•  Small Things Often by The Gottman Institute  

Short, insightful episodes on small habits that improve relationships.   

• Dear Therapists with Lori Gottlieb and Guy Winch  

Two therapists help real people navigate relationship struggles. 

*Available on Spotify, Apple Podcasts and Google Podcasts. 

Words: Insaaf Abrahams 
Photography: Gallo/Getty Images 

Text courtesy of Club Magazine

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That sense of calm isn’t accidental; it’s your brain responding to the presence of space and order. Yet many of us live life surrounded by chaos: cupboards that are overflowing, kitchen counters buried under appliances, and that chair in your bedroom that’s become a pile of laundry.  

The voice in the back of your mind says you’ll get to it eventually, not realising that the clutter around you might be quietly draining your energy every day.  

The hidden weight of clutter

Neuroscientists have discovered that clutter competes for our attention in the same way a crying baby or ringing phone does. Surrounded by disorganised spaces, our brains work tirelessly to process all the visual stimuli, leaving less capacity for the tasks that really matter. Research at Princeton University’s Neuroscience Institute found that physical clutter in your environment directly competes with your ability to focus and process information. The impact goes beyond distraction. Messy environments trigger cortisol, the stress hormone, keeping us in a low-level state of ‘fight-or-flight’. That irritated panic when you can’t find your keys, the nuisance of searching through drawers, and the constant reminder of unfinished tasks, all accumulate.  

@neat.caroline Why decluttering will change your life! #clutter #declutter #fengshui #konmari #fyp ♬ original sound – Neat Caroline

Quick wins for immediate effect

You don’t need to ‘Marie Kondo’ your entire house in a weekend. Professional organisers recommend starting with what they call ‘high-impact zones’: the spaces you see first thing in the morning and last thing at night.  

Clear your bedside table and that overflowing bathroom shelf or simply make your bed every morning. These small actions create immediate visual calm and set a positive tone for your day. 

Try the ‘one-touch rule’: manage things as you pick them up instead of moving them around. Designate a home for everyday items, like keys, sunglasses and phone chargers, so they’re not constantly creating visual noise.

Use wall-mounted shelves and hooks for vertical storage in smaller spaces to maintain clear floors and surfaces.  

Building sustainable habits

The secret to maintaining an organised space isn’t perfection – it’s systems. Adopt the ‘one in, one out’ principle: when you buy something new, let something old go. Remember, too, that having fewer items means there is less to maintain, clean and worry about.  

Set a timer for 15 minutes each evening for a quick reset, returning items to their designated spots. This small investment prevents those weekend marathons of ‘catch-up cleaning’.

For homes with limited storage, be strategic: under-bed storage containers, ottoman stools that have built-in storage and slim-profile shelving can utilise space without sacrificing style.

@minutewithzenaSet the timer and GO! 15 Minutes is all it takes for you to change up and refresh your space. It’s amazing what our environment can do for our mind.♬ original sound – Minute With Zena

Designing calm

Once you’ve decluttered, enhance your home’s atmosphere with intentional design choices. Natural light and excellent airflow are important; open the curtains and let sunshine in. Include soft, neutral tones that soothe rather than stimulate. Plants bring life and beauty to a home without cluttering and improve the air quality.  

Create distinct zones even in open-plan spaces: a reading nook with good lighting, a workspace separate from relaxation areas. The goal is spaces that serve clear purposes, reducing mental confusion about where to focus.  

Your space, your well-being

Decluttering isn’t about achieving Pinterest-perfect minimalism or judging yourself for accumulating possessions. It’s about creating an environment that supports rather than sabotages your mental health.  

When you clear your space, you’re making room not just physically but emotionally – for calm, creativity and the energy to focus on what matters. Start small, be consistent, and watch how transforming your surroundings transforms your state of mind.   

Words: Leah Dennis 
Photography: Gallo/Getty Images 

Also read: 3 areas to clean before your holiday guests arrive

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1. Magnetic cat-eye nails 

Totally luxe, these nails are like glitter with a glow-up. The “cat-eye” effect uses tiny metallic particles that shift under a magnet, creating a multidimensional shimmer that catches the light from every angle. It’s the perfect mix of glam and futuristic, giving your hands a subtle wow-factor without going over the top.  

2. Brown is the new black 

Warm, rich and versatile – brown has graduated from your wardrobe straight onto your nails this autumn. From deep chocolate and creamy mocha to coffee and hazelnut shades, you’ll nail every look with tones from this versatile colour.  

@yodeebs feel like a new person 🤎 @rhode skin @Hailey Bieber #nails #nailinspo #fallnails #autumnnails #brownnails #rhode #rhodeskin #haileybieber #fyp ♬ Life Is Worth Living – Justin Bieber

3. Micro French nails 

Nothing says soft girl energy like a clean micro-French mani. This barely-there tip right at the edge of your nail is a polished, modern twist on the classic manicure, and it never goes out of style. It’s giving effortless and understated.  

@brionyannmorffew A micro french manicure is hands down one of my favourite manicure styles. Its so effortlessly beautiful 🫶🏻🎀💗 #m#microfrenchf#frenchmanicureg#gelmanicureb#biosculpturegelg#gelnailsl#luxurymanicurstl#luxuryhandcare ♬ summer wine – 🎀

4. Earthy olive 

If autumn had an official colour, olive green would totally take the crown. This muted, earthy shade is a contemporary take on classic neutrals. Go matte for a velvety, soft-touch finish or throw on a glossy topcoat for a little extra luxe shine. It elevates even a basic look because it’s the IT colour of the season 

@avrnailswatches Olive green nail polish🫒🍸 @Lights Lacquer Extra Dirty #nails #nailinspo #greennails #dirtymartini #diynails ♬ original sound – Ian Asher

Words: Aneliswa Kunene 

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Let’s talk about our teeth. They help us chew food, speak clearly, pronounce different sounds and, last but not least, they’re at the centre of every great smile. Taking care of them is super important. If you want to maintain the function of your teeth, your overall health and the beauty of your smile, there are some key habits to add to your daily routine. And it’s pretty simple. From regular dentist checkups to good hygiene habits, here’s the lowdown on the best care for your teeth so you can flash that winning smile. 

Brush up 

A good oral-care routine starts with mastering the basics — and brushing sits at the top of the list. According to the South African Dental Association, you should brush your teeth twice a day for two minutes each time. This removes plaque — which can build up and harden into calculus and lead to gingivitis (gum disease) — and clears away food particles that can eat away at your teeth and cause cavities. 

On the flip side, brushing your teeth for too long can also be harmful as it wears down the outer enamel layer that protects your teeth. When enamel thins, it exposes the dentin beneath — a layer with tiny holes that connect to nerves. When these nerve endings are irritated, you might feel all sorts of pain. 

The way you brush is equally important. Doing a poor job of it is almost as bad as not brushing your teeth at all. Move the toothbrush in gentle, circular motions along the gum line, top and bottom. Then brush the roof of your mouth to remove any lingering bacteria. And don’t forget your tongue – plaque can build up there, too, which contributes to bad breath and other oral-health problems. 

Lastly, upgrade to a good-quality toothbrush so the process of plaque removal is more effective. If you have sensitive gums, opt for a brush with softer bristles, which is gentler and less likely to damage enamel. An electric toothbrush is also a solid choice as it guides technique and is designed for optimal plaque control. 

Straighten ’em out 

These six methods can straighten crooked teeth. 

Traditional Braces: The classic option. It most commonly consists of metal brackets, wires and elastic bands working together to gradually move teeth into a better position. 

Retainer: After orthodontic treatment with braces, this device helps maintain teeth alignment. 

Invisalign: Clear and removable, these aligners are custom-made to gently move teeth over time into the desired position. They are virtually invisible and easy to clean. 

Veneer: A thin porcelain moulding bonded to the front of a tooth to improve shape, symmetry and overall appearance. 

Dental Bonding: A tooth-coloured resin is applied and shaped to correct misalignment or gaps. 

Crown and Bridge: Porcelain or metal is placed over teeth for improved function and appearance  

White & bright 

Professional In-Office Whitening: 

A dental professional uses safety-tested, powerful active ingredients and tools to whiten your teeth. 

At-Home Whitening Kits:

Custom trays provided by your dentist that you can take home and wear overnight for gradual whitening. 

Over-the-Counter Products: 

Whitening strips, toothpaste, pens and rinses that can help remove surface stains, though they are less potent than a professional treatment. 

Natural and DIY Methods:

These are ideal if you want to avoid chemicals. While baking soda and activated charcoal are great, oil pulling is the one that should be on your radar. This technique involves swishing edible oil (coconut, sunflower or sesame oil in your mouth for about 20 minutes before or after brushing, then spitting it out to help remove dirt, bacteria and debris. 

Dentists vs dental hygienists 

Both are registered dental professionals but their roles differ. A dental or oral hygienist specialises in cleaning, scaling and polishing teeth, while a dentist diagnoses dental issues and prescribes the appropriate treatment. Not everyone needs to see a hygienist every six months, but some people require deep cleaning to manage gum disease or prepare for treatments like dental implants. 

Best bits and bobs 

Always floss 

Brushing twice a day isn’t enough to remove debris, especially in hard-to-reach places between teeth and under the gum line. Flossing at least once daily, before brushing, removes trapped food particles and plaque for a deeper clean — which prevents gum inflammation and lowers the risk of cavities between teeth. 

End with mouthwash 

Mouthwash shouldn’t replace brushing or flossing, but it should be part of your daily routine. It helps reduce acid in the mouth (more on this below), cleans areas in and around the gums and has antibacterial properties that reduce plaque and freshen breath. 

Limit sugary and acidic foods and drinks 

Who doesn’t love a sweet treat every now and then? While often irresistible, sugar turns into acid in the mouth, which then erodes tooth enamel and causes tooth decay. Acidic foods and drinks, including fruit, tea and coffee, can also wear down enamel. Water is the best beverage for overall and oral health. (Note that adding lemon increases the acidity.) Dentists recommend drinking water after every meal to wash away residue from sticky and/or acidic foods and drinks. 

Consume fresh produce 

Fresh, crunchy foods like apples, carrots and granola are great for stimulating saliva, which helps scrub away food particles and clear debris and bacteria between brushes. Leafy greens, veggies and many fruits contain essential nutrients, like vitamins C and A, which support healthy cell growth in the mouth, strengthen gums and teeth and boost immunity against oral infections 

Schedule regular checkups 

Even the most dutiful brushers and flossers need to see a dentist at least once a year. This can reduce the risk of tooth decay as a dentist can spot potential weak spots and issues early, offering treatment solutions. During a routine checkup, a dental hygienist will do a thorough cleaning and your dentist will conduct an examination, which might include taking X-rays of your mouth. 

If you notice any dental problems or experience pain, address it promptly by seeing a dentist. Warning signs include red, inflamed gums (tender gums could lead to infection or tooth loss), heightened sensitivity to temperatures or sweets, or pain — including toothache, jaw pain or gum pain. Early intervention prevents more complex treatments later, maintains overall oral health and protects your smile. 

Words: Leila Petersen
Photography: Shutterstock

Also read: Lipstick shades that make your teeth look whiter

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“Cats are experts at hiding pain,” says Dr Tarryn Dent, Business Unit Director: Companion Animals for global animal health company, Zoetis South Africa. “Early action is key to prevention and better outcomes,” she adds. 

6 common health conditions in cats that are surprisingly easy to miss 

Dr Dent says various health conditions affect cats, but some of the most common ones include: 

1.Dental disease

Problems with your cat’s teeth and gums can lead to pain, infections and inflammation in other parts of their body, so it should not be ignored.   

2.Parasites

These may include worms, ticks or mites amongst others. 

3.Chronic kidney disease

 Chronic kidney disease is common in older cats, with studies showing prevalence increasing significantly with age. 

4.Respiratoryinfections 

 Like humans, cats can catch respiratory infections that may cause sneezing, nasal discharge or coughing. 

5.Obesity/metabolic risk

 Obesity puts your cat at risk of serious conditions like diabetes, metabolic disease, and joint problems. 

 6.Arthritis

 Even young cats can develop osteoarthritis, leading to pain and affecting your cat’s quality of life. 

What to look out for 

Bad breath or red gums: This can be an early sign of dental disease. 

Over-grooming: It may be a sign of parasites or skin irritation. 

Litter box habits: Changes in how often your cat uses the litter tray or how much urine it passes could indicate an underlying condition. 

Activity: If your cat isn’t as active as usual, is jumping less, or seems stiff, this could be an early sign of arthritis. 

Under-grooming: Could be the result of pain. 

Eating and drinking habits: Notice if your cat is eating or drinking less or more than usual. 

Weight: Gaining weight or losing weight could be a red flag. 

 It’s important that cat owners are proactive about their pets’ health. This includes getting regular check-ups at the veterinarian and learning what your cat’s “normal” looks like.  

 What to do to prevent these conditions 

Dr Dent recommends most cats go for a check-up annually, although kittens, senior cats, and those with chronic health conditions may need to go more often. 

At routine veterinary appointments, your cat will receive a thorough physical exam. This includes checking for lumps, assessing any signs of pain, and listening to their lungs and heart. Your veterinarian may also provide guidance on nutrition and screen for parasites. Since prevention is always better than cure, they can recommend effective parasite prevention strategies to keep your cat healthy and comfortable.  

The annual exam is also when your cat’s routine vaccinations are administered. Vaccinations aren’t only for kittens – cats need to have boosters throughout their lives. Rabies vaccination is required by law, but your veterinarian will advise you around which other vaccines your cat should receive. 

Get to know your cat 

During the appointment, your veterinarian will likely ask about any changes in your cat’s behaviour, such as litter tray habits or grooming routines. This is valuable information only you can provide, and it offers important clues that help the veterinarian assess your cat’s overall health. 

  “Understanding your cat’s unique ‘normal’ is very important,” says Dr Dent. “If you know your cat well, you can start to pick up subtle changes. They may be small, but these changes are often early indicators of disease.” 

  “If you know your cat well, even if the cat seems ‘normal’ to someone else, you will know that something isn’t right,” says Dr Dent.  

Words: Mantis Communication

Photography: Freepik

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