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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If you think yoga is all about mindfulness, relaxation, finding inner peace through disciplined movements, and connecting to your spirituality, then you’d be correct. Yoga unifies the body, mind and soul, helping us function as a harmonious whole being and connecting the individual soul with the divine. 

(Of course, this is a simplified view and understanding of this majestic ancient Indian practice). So, it is much more of a mental workout than a physical one. However, if you are looking for exercise that is a little more physically challenging, then hot yoga is for you! 

What is hot yoga? 

When I first heard of hot yoga I thought, “So we’re doing yoga in a sauna?” Turns out, I wasn’t completely wrong. Practised in a room typically heated to between 24°C and 40°C, replicating the climate conditions common in India hot yoga uses heat to intensify your workout. As you do the movements, the concentrated heat increases blood circulation, accelerates bodily detoxification and encourages discipline. As it stands now, there are 10 different types of hot yoga. 

Types of hot yoga you could try: 

Hot yoga will be strenuous for any beginner, and intensity levels are subjective depending on your tolerance for heat. So, choose the right type for you! 

Bikram hot yoga: 

Bikram Choudhury, though now a controversial figure, is recognised for developing hot yoga in the 1970s, drawing inspiration from the high temperatures of his native India and the associated health benefits of practising yoga in a warm environment. Combining yoga with a heated room of about 40°C and at around 40% humidity, Bikram Hot Yoga features 26 yoga poses and two breathing exercises in a session of 90 minutes. 

Modo (Moksha) Yoga: 

Founded in 2004 by yoga teachers Ted Grand and Jessica Robertson, Modo Yoga is practised in a heated room of 37-39°C, with classes lasting 60 to 90 minutes. Inspired by the principles of Bikram Yoga, Modo Yoga follows its own sequence of postures designed to tone and strengthen the body, calm the mind and improve flexibility. 

CorePower Yoga: 

This is one of the most vigorous and disciplined styles under the hot yoga umbrella. Designed to help you access your inner strength, it combines fast-paced movements and various yoga styles to build endurance, strength and flexibility. Practised in low heat (24°C) or high heat (43°C), CorePower also emphasises mindful breathing, which can enhance lung capacity and respiratory health. 

The Barkan method: 

Created by Jimmy Barkan, this style of hot yoga (typically done at 40˚C) places a deeper focus on achieving balance in body, mind and spirit. Through a dynamic series of poses that benefit the heart, liver, kidneys and intestines, it’s a transformative practice that cultivates both inner and outer strength.

Hot yoga studios in SA 

Cape Town: 

One Flow Yoga, Green Point  

Yoga Loft, Gardens 

Soul space, Kommetjie 

YogaSpirit, Constantia  

Hot Yoga, Stellenbosch 

Johannesburg: 

HotPod Yoga, Melrose  

Yoga Experience (Bikram Yoga), Sandton 

Indie Hot Yoga, Lonehill 

Durban: 

GuruCat, Umhlanga 

Benefits 

Alongside the well-known life-improving benefits of yoga, turning up the heat challenges your mental endurance and focus, while giving your cardiovascular system a circulation workout, boosting and encouraging sweating. In addition, yoga supports flexibility, balance and strength, helps reduce stress and cortisol levels in some people and can leave you feeling lighter and more energised. The heated environment also creates a “cocoon-like” space in which to tune out distractions, helping you connect more deeply with yourself and the practice. 

Some tips: 

Bring any pain or intense discomfort to the attention of your yoga teacher. Even though the warmth of your body is meant to help your endurance, among other benefits, you will be working out in a purposefully intense environment which brings its own strains. 

• Keep hydrated! You will become a glorified waterfall during these sessions, so drink water before your hot yoga session, during and after! Dehydration can be your worst nightmare.
• Wear suitable clothes, listen to your body and enjoy the experience! 

Don’t do hot yoga if: 

• You have skin conditions that can be aggravated by heat.
• You are pregnant.

Words: Thuveshnie Govender
Photography: Shutterstock, Pexels

Also read: Start this at-home pilates plan today!

The post What is hot yoga? appeared first on TFG Media.

1 Keep your body moving 

You don’t need to hit the gym hard every day. Activities like brisk walking (around the block), cycling, or swimming help strengthen your heart and boost energy levels – and are easy to fit into a busy routine. You should aim for at least 150 minutes of exercise per week – that’s 20-30 minutes per day. Try to include strength or resistance training 2-3 times a week using weights, resistance bands, or bodyweight exercises. Didn’t get time during your day? Doing a quick and simple workout video on YouTube before bed can make a real difference. (Thanks, Chloe Ting!) 

@fit.and.tired🥱30 Minute Lazy Day Workout.

♬ original sound – Cody

2 Get the timing of your meals right  

There’s a reason they say breakfast is your most important meal of the day. While all meals matter — and you should aim for filling, balanced meals at lunch and dinner too –eating your first meal within 60 minutes will stabilise blood sugar and kickstart your metabolism. You should also try to consume most of your daily calories earlier in the day and make lunch your largest meal of the day. That way, you can finish your last meal by 6pm to give your body enough time to digest the day’s food and rest overnight. “It is not just what you eat, it is when you eat. These simple adjustments can change how your body stores and uses energy,” says Suzé Steyl, co-owner of RXME Group. 

3 Practice mindfulness 

Beginning a health journey can feel overwhelming. So, remember, as much as you focus on your physical health, pay attention to your mental health as well. Practice mindfulness and be kind to yourself through this process.   

If you notice any changes to your body that concern you when changing your food or exercise routine, contact your doctor immediately. 

Photography:

Also read: How these A-list celebrities stay on top of their fitness 

The post 3 tips to achieve a ‘healthy girl summer’  appeared first on TFG Media.

Personal trainer Carly-Chante Swartz (fondly known as CarlyFit) is helping South Africans make fitness a part of their everyday lifestyle. The Millennial go-getter was a ballet dancer for over a decade, and while doing that, she began studying for a business degree. Finding it hard to juggle both, Carly left the dance world behind. Then a friend invited her to join her at the gym, and she’s been hooked ever since…  

When Carly walks into a room, she radiates more than just strength. There’s an energy about her: focused, grounded and fiercely committed – not just to her own wellness journey, but to uplifting the lives of others. 

 

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 As the face of accessible fitness, Carly has become a trusted voice in an industry that can feel intimidating or unrealistic to many. Her message? Mind and body wellness is not a luxury, it’s a necessity. She believes that taking care of yourself is the ultimate act of self-love. And it’s never too late to start.  

 

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Want to know more about Carly Swartz and her incredible journey? Subscribe to Club magazine to read the full interview!

By: Charndré Emma Kippie
Photography by: Donna Lewis
Styled by: Mia-Tess Smith
Text courtesy of Club magazine

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We live in a culture that glorifies the grind — where pushing harder, running further and lifting more are seen as the only path to success. But in the world of fitness — and life in general — more isn’t always better. In fact, according to numerous experts, true progress lies in the moments you slow down and pause. 

“If you have specific training goals and are regularly engaging in long or challenging workouts, you should plan to rest one or two days per week,” exercise physiologist Alyssa Olenick wrote in a Nike article. 

“Taking one or two days off can help you recover more and make more progress. We make our gains while training, but we need rest and recovery for our body to heal from that training and to make adaptations.”  

Why rest days matter  

While it may seem counterintuitive, the gains from your workout don’t happen during your sweat sessions — they happen when you rest. Here’s why giving your body time off is essential:  

Recovery and repair
Exercise creates microscopic tears in your muscle tissue. Rest is when the healing begins. “Our muscles are having an acute inflammatory response that helps facilitate the muscle repair process: Alyssa explains. Cells called fibroblasts get to work repairing tissue, which leads to stronger, more resilient muscles.  

Preventing muscle fatigue
When you train, your body burns stored glycogen, the fuel your muscles rely on. Without rest, your body can’t replenish these energy stores, leading to fatigue and soreness that undermines performance.  

Injury protection
Overtraining increases the risk of injury due to repetitive stress. Rest days allow you to reset both physically and mentally, helping you avoid mistakes like poor form or burnout that could sideline your progress for weeks — or even months.  

Performance boost
When you rest. you recover. That recovery restores your energy and allows your body to come back stronger. “Rest has the opposite effect of overtraining. It increases energy and prevents fatigue, which prepares your body for consistently successful workouts.”  

Better sleep
Intense workouts ramp up hormones like cortisol and adrenaline. Without rest, these hormones remain elevated, which can mess with your sleep. Regular recovery days help your body and brain wind down, improving sleep quality and therefore your mood.  

Know when to rest  

As Juan Martinez, performance manager for Exos at Adidas, puts it: You have to check in with yourself and say, ‘Yeah, I feel really bad today. Maybe today’s not the day I really push.’  

Research by the University of Toronto in Canada and the University of Kent in the UK found that while exercising, the body sends signals to the central nervous system to indicate that it is fatigued. The key signs to watch for that may indicate it’s time to hit pause are:  

• Persistent muscle soreness
• Unusual fatigue
• Joint pain 
• Mood swings or irritability
• Trouble sleeping 
• Decline in performance or motivation 

“Mentally, if you’re dreading doing what you normally do, do something different,” says trainer Thomas Richardson. “Or instead of a 45-minute workout, just do 15 minutes. Check it off the list and move on to the next day.”  

Sleep & napping
Quality rest goes beyond skipping a workout. Short naps of about 20 to 30 minutes have been shown to improve memory and alertness, and reduce stress. Just don’t nap too long or too late in the day, as that could disrupt night-time sleep. The standard recommendation by health experts is seven-plus hours of sleep per night.  

Making the most of rest days  

Contrary to what some may think, rest days aren’t about doing nothing. “It’s like an active recovery day — it’s a chance to be productive without fully burning out.” says Juan. Rest days can be gentle. mindful and even productive. Here’s how to do them right:  

Active recovery
Engage in low-intensity movement to maintain blood flow, improve mobility and support healing. Try: 

• Yoga, pilates or light stretching 
• Walking 
• Recreational cycling or swimming 
• Dancing or slow-paced movement 

“If you’re not doing anything on a rest day, you’re not getting the blood flow necessary to aid in recovery,” says Thomas.  

Recovery can also entail using a foam roller to release muscle tension and ease muscle stiffness; a handheld massager also does the job. Hot and cold therapy helps to promote recovery — think ice baths and warm baths (with Epsom salts). Meditation or breathing exercises are beneficial on a rest day. Of course, recovery also requires getting a good night’s sleep (see box below).  

Fuel for recovery
What you eat on rest days matters. Focus on nourishing your body to support repair:  

• Protein: Crucial for muscle repair — aim for 1.2 to 2 grams per kilogram of body weight.
• Carbs: Replenish glycogen with complex carbs like oats, sweet potatoes and fruit. 
• Water: Hydration helps nutrients travel through your system and reduce cramps. 
• Fruit and vegetables: These are packed with antioxidants and micronutrients to support healing. 

Tailoring rest to your workout style
Not all rest days look the same. Here’s how to plan for them based on your routine:  

• Cardio: Light cardio like walking is okay daily but if doing moderate to intense cardio in your workouts, rest every 3-5 days. 
• Running: Beginners should start with three runs per week and rest in between. If you’re training for a marathon, you’ll need even more recovery as race day nears. 
• Bodybuilding: Rotate muscle groups and give each one 1-2 days to recover. Focus on balance and avoid overworking one area. 

All in all, rest is not a reward — it’s a requirement. As much as workouts push you forward, rest keeps you grounded and sustainable in your progress. You’ll not only reduce the risk of injury and fatigue, you will also unlock the true potential of your body’s strength, energy and resilience.  

By: Mecayla Maseka
Photography by: Gallo/Getty images, Shutterstock
Text courtesy of Man magazine

Also read: How these A-list celebrities stay on top of their fitness 

The post Train smarter, not harder: why rest days matter appeared first on TFG Media.

So, that winter burnout we all know so well has crept in, and we’re seeking comfort and ways to beat the flu, right? But where does exercise – let alone yoga, of all things – fit into this? Well, stress weakens your immune system and yoga relieves stress. Boom! No runny nose and congested chest for you.  

When it comes to exercises that help boost immunity, yoga is your best bet. “Yoga and the immune system are intricately interwoven,” says Lauren Mensikovas, an instructor at Cape Town’s Flowing Nomads. “It massages and stimulates organs and glands that help support and improve the immune system. It also decreases high stress levels, which is a very common factor in a struggling immune system.”  

So, a few downward dogs are all it takes? In theory, yes, but regular practice goes much deeper than that. It’s long been known that this ancient Indian discipline has many more benefits for the body and mind.  

Lauren explains: “Yoga increases flexibility, strength, balance and mobility; it gives more energy and improves sleep quality. However, there is so much more to it than the physical aspects. There are countless studies on the benefits of asanas (postures), pranayama (breathing) and meditation in keeping your heart healthy, lowering inflammation, relieving depression and improving sex drive.”  

So, roll out a mat, say “om” and feel the health flow with these poses. 

1 Legs up the wall (Viparita Karani)  

Boosts immunity, lowers stress  

1. Sit on the ground, facing the wall in front of you. 
2. Lie down with your shoulders away from the wall and your head resting on the ground.
3. 3. Shift your bum close to the wall. Lay your arms down slightly away from your torso, with your palms facing up. Close your eyes. 
4. Stay like this for about 10 minutes, breathing evenly. 

2 Fish Pose (Hatsvasana)  

Stimulates, stretches and strengthens belly, neck, upper back and chest  

1. Lie on your back with your feet together. Place your hands on either side of your body, with your palms flat on the ground. 
2. Inhale, then press through your elbows to lift your chest and head. Your arms should be at a 90-degree angle.
3. With chest lifted, slowly lower the crown of your head back towards the ground. Rest your weight in your elbows, not your head. Activate your thighs and feet. 
4. Hold for as long as you can.

“Yoga increases flexibility, strength, balance and mobility” 

3 Cobra pose (Bhujangasana)  

Opens the lungs and heart and stimulates the thymus gland to fight colds and flu  

1. Lie on your stomach with your forehead on the ground. 
2. Put your feet together, pressing the tops of the feet into the ground. 
3. Bring your hands underneath your shoulders, squeezing your elbows back towards each other. 
4. Inhale and lift your head and chest up off the ground. Keep a slight bend in your elbows and move your shoulder blades back and down.
5. Hold for 2-3 breath cycles. 

4 Crescent pose (Anjaneyasana)  

Stretches and strengthens legs, reduces fatigue and increases energy levels  

1. From a low lunge, drop your back knee to the mat. (If your knee is sensitive, use a blanket or extra yoga mat for cushioning.) 
2. Bring your hands onto your right knee. Keep your right knee directly over the ankle. 
3. Inhale and raise your arms above your head, keeping the arms in line with your ears. 
4. Deepen into a lunge by pressing firmly into your feet as you allow your hips to shift forward. As you do, your left thigh comes closer to the floor. To support engagement and to avoid sinking into the joints, bring your inner thighs in towards each other. 
5. Take the upper spine into a backbend if that feels comfortable. 
6. Exhale to release the hands down, reframe the front foot and release the pose. Repeat with left leg. 

5 Child’s pose (Balasana)  

Opens up the neck, shoulders and back, and relieves stress  

1. Get on to your knees, pushing them apart and out as wide as is comfortable, with your big toes connected behind you.
2. Sit back on to your heels (or as close as possible) and gently fold forward, either bringing your arms out in front of you or alongside you. 
3. Drop your forehead to the ground or, if it doesn’t reach, stack your hands in front of you and rest your head on them. 
4. Hold for as long as it feels comfortable. 

Why yoga?

• International Day of Yoga is celebrated worldwide on the 21 June 2025 to symbolise peace and harmony.
• The TS range covers all your studio needs with ample support while looking effortlessly stylish. 
• Yoga moves activate ignored sections of muscle that your regular weights routine may miss. 
• Well-stretched, limber yoga muscles are able to heal and recover quickly after working out or getting strained. 
• Yoga calms the mind and makes you feel good. Slowing down your breathing not only helps you relax but also lowers stress and anxiety levels by releasing chemicals such as dopamine, oxytocin, serotonin, endorphins and gamma-aminobutyric acid (GABA).

Words by: Andrea Graham
Photography by: Pexels, Supplied
Text courtesy of Balanced Life magazine

Also read: Get totally toned with this 4-week Pilates workout

The post 5 Yoga poses to feel your best appeared first on TFG Media.

The wellness space tends to lack diversity, but Banesa Molauoa Tseki and Dr Anesu Mbizvo are reshaping the narrative. With their Nest Space, Johannesburg’s first black- and female-run yoga and wellness centre, these go-getters have built more than just a sanctuary for mindfulness — they’ve created a movement.  

Included in The Mail & Guardian `200 Young South Africans’ list in 2023, their journey is one of radical healing, inclusivity and community empowerment. From childhood exposure to alternative healing to launching a yoga-teacher training school that has certified more than 80 teachers of colour, Banesa and Anesu continue to advocate for self-care and a more holistic and conscious lifestyle.  

How was the nest space created?  

Our journey began with a shared vision to create an inclusive wellness sanctuary. Introduced by a mutual friend, we realised our common passion for creating safe spaces and making wellness accessible to all. In Cape Town, where both of our wellness journeys started, we often felt othered in spaces that were supposed to be havens for healing. This led to the birth of The Nest Space, a haven where we aim to ensure everyone who walks through our doors feels seen, heard and valued. 

Why are you both so passionate about holistic wellness?  

It transformed our lives! For Anesu, integrating yoga with medical knowledge offered a more comprehensive approach to healthcare. My [Banesa’s] journey through alternative healing provided tools to navigate mental-health challenges. Witnessing these personal shifts ignited our passion to share these practices, especially within our communities that have historically been excluded from such spaces. 

How difficult is it to start a business in this particular field?  

Starting a wellness business such as ours posed unique challenges, from breaking stereotypes about who yoga is for, to creating a safe and inclusive environment for all. Financial constraints, business administration and limited resources tested our resilience. However, our commitment to our mission, coupled with community support, propelled us forward. We embraced adaptability, continuously learning and evolving to meet the needs of those we serve. 

In your opinion, what makes for a healthy business partnership?  

A good, healthy business partnership thrives on shared values, open communication, mutual respect and vulnerability. We celebrate each other’s strengths and support each other through the challenges. The safe space we cultivate at The Nest is mirrored in our relationship, allowing us to express both light and shadow aspects and hold space for each other. This fosters growth, enhances our support for each other and ensures regular check-ins to maintain alignment with our purpose and a harmonious working relationship. 

Why do you think your business resonates with so many people in SA?  

We prioritise inclusivity, safety and cultural relevance. We blend traditional yoga practices with African knowledge systems and astrological traditions, creating a unique and resonant experience. Our commitment to accessibility, representation and community engagement has cultivated a loyal and diverse following not just in South Africa but within the African global diaspora too. 

What would you say to those looking to improve their wellness?  

Begin with self-awareness and compassion. Try exploring various wellness practices to discover what resonates with you. Remember, wellness is a personal journey, not a destination. Seek out supportive communities that honour your unique path and that provide guidance without judgement.  

By: Charndré Emma Kippie
Photography: Supplied
Text courtesy of Club X magazine

Also read: Local fitness influencers and trainers to follow 

The post Women in wellness: Meet The Nest Space founders appeared first on TFG Media.

Every drop of sweat contains electrolytes. During exercise, you can lose a lot of these essential minerals – depending on whether you sweat an average amount (about 500ml per hour, equal to a small bottle of Coke) or drench yourself in perspiration (up to 2 litres per hour). Just how much sweat – and electrolytes — you lose can vary massively, based on how intensely you exercise; how hot, windy or hilly the conditions are; what clothes you’re wearing; as well as individual factors such as your fitness level and genetics. You can also lose electrolytes through urine or other bodily fluids, such as vomiting or diarrhoea, and certain chronic illnesses. 

Why does it matter? 

Electrolytes are minerals such as sodium, potassium, calcium, magnesium and chloride, amongst others, which your body needs. “Electrolytes must be evenly balanced for your body to function properly.; according to Healthline. “Severe electrolyte imbalances can cause serious problems such as seizures, cardiac arrest or coma.”  

The website explains that sodium is crucial for maintaining fluid balance, nerve function and muscle contractions. Potassium is vital for heart function, muscle contractions and nerve signals. Calcium is needed for bone health, muscle function and nerve signalling. Magnesium helps muscle and nerve function, blood glucose control and blood pressure regulation, and chloride maintains fluid balance and is a component of stomach acid.

Symptoms of an electrolyte imbalance can include anything from confusion and irritability, fatigue, headache, muscle cramps/spasms or weakness to irregular or fast heart rate, nausea and vomiting, or numbness or tingling in limbs, fingers and toes.  

A study quoted in Popular Science showed that the performance of endurance athletes frequently suffered when they lost water equivalent to 2% of their body weight. According to the article: “Severe dehydration for adults begins at 10%, but you can start experiencing symptoms like headaches and dizziness at a 5% dehydration level.” 

How to replenish electrolytes  

“If you’re eating a balanced diet and don’t participate in extreme physical activity, you’re probably getting all the electrolytes you need from the foods you eat,” says Harvard Health. This means leafy green vegetables, watermelon, nuts, coconut water, dairy products and more. 

However, taking extra electrolytes is advisable “if you’re losing a lot of fluid through persistent vomiting or diarrhoea, have a strenuous physical job or you frequently exercise at a high intensity, especially in a hot or humid climate or at higher altitudes.” 

 There is a wide range of commercial electrolyte drinks, powders, capsules, gels and supplements available in South Africa — of varying quality and price. Alternatively, you could make your own electrolyte drink at home, avoiding the sugar and artificial additives of some commercial products while also saving money. 

DIY electrolyte drinks 

All of these recipes are high in sodium, potassium, calcium and magnesium. Mix ingredients well. Serve chilled or over ice. 

1. Citrus burst  

2 cups water
½ cup freshly squeezed orange juice
¼ cup freshly squeezed lemon juice
¼ teaspoon sea salt
1 tablespoon honey (optional)  

2. Coconut-lime refresher  

1 cup coconut water
1 cup water
¼ cup fresh lime juice
¼ teaspoon sea salt
1 tablespoon honey or maple syrup (optional)   

3. Watermelon cooler 

1 cup water
1 cup watermelon chunks (seeds removed; blend with water until smooth)
¼ teaspoon sea salt
1 tablespoon lime juice
1 teaspoon honey (optional)  

By: Silke Colquhoun
Photography by: Getty Images
Text courtesy of Man magazine 

Also read: How can superfoods be chosen to meet specific health goals?  

The post How to replenish electrolytes   appeared first on TFG Media.

1. Half roll-up

Sit on your bum, knees bent, feet on the floor and hip-width apart. Stretch your arms out in front, hands together.

Inhale, lift your spine, then exhale and round your spine as you roll back. Inhale, then exhale to bring you back to the start.

2. Saw

Sit tall on your bum, legs extended straight out in front, slightly wider than hip-width apart. Extend arms out to side.

Inhale as you draw your abs in and up, lifting tall through the spine. Exhale slowly as you twist your waist to the left, with hips remaining square and grounded.

Inhale as you draw back to the centre. Repeat on the other side.

3. Lower lift

Place hands by your sides (or in a diamond position underneath the tailbone if you have back issues).

Lift legs to 90° (if too tight, open legs slightly apart with heels together in a diamond position).

Lower legs down for one count, then up for one count.

4. Leg circle

Lie on your back and sink your belly button to the floor.

Draw your left leg to your chest, extend up to the ceiling, while the other leg stays flat on the floor.

Inhale, circle your extended leg clockwise.

Exhale, lower leg down towards the centre line in circling motion.

Reverse and repeat.

5. Roll like a ball

Sit with your knees bent to your chest, slightly apart and heels together. Lift feet off the ground while lightly holding onto your ankles (or underneath your knees for more support).

Inhale, drawing your belly button to your spine (creating a C-curve), then exhale.

Inhale and roll back, massaging spine. Exhale to roll back up. Try to keep feet hovering above floor.

6. Criss cross

Lie on your back, knees bent into your chest. Place your hands behind your head with elbows extended out to the sides.

Lift head and shoulders. Extend right leg out in front, maintaining a flat back. At the same time, twist your upper body, reaching your right shoulder to your left knee.

Return to the centre, then rotate to the other side.

7. The 100

Lie on your back, knees to chest and arms beside your body with palms down.

Inhale as you lift your head and eyes towards your belly button. Exhale, sinking your belly button into your spine. (If you have neck or back problems, keep your head flat on the floor at first.)

Extend legs to 45° (or as high as comfortable), pump arms up and down as you inhale for five counts, then exhale for five. (Aim to build up to repeat sequence 10 times.)

Bend knees back into chest, lower legs and head.

8. Spine stretch forward

Sit tall on your bum with legs extended out in front, slightly wider than hip-width. Extend arms at shoulder width in front of you, and keep feet flexed.

Inhale as you lift tall, exhale as you draw your chin to your chest, reaching forward over an imaginary ball to create a C-curve.

Inhale as you re-stack spine and exhale as you return to the start.

9. Single leg stretch

Lie on your back, draw your right knee into your chest, both hands placed on the right leg, head lifted.

Keeping your tailbone anchored to the floor, extend left leg to 45° (90° if you have back issues).

Inhale, change legs, exhale and repeat on the other side.

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Bike shorts  

Move confidently in comfort and style with these extra-chic bike shorts. Pair them with an oversized workout T-shirt or a comfy crop top to rock your workout while looking fabulously fit. Not to mention that you’re right on trend in Pantone’s colour of the year for 2025: Mocha Mousse. You can’t go wrong with this one! 

@imelasekuzzaa Literally my favorite base in my closet! 😍 i can put together a million fits with this set!✨ from @home_254 #bikershortsoutfit #bikershorts #outfitinspos #tiktokkenya #imelasekuzza ♬ original sound – Imela ♡

Digital skipping rope 

Make every jump count (quite literally) when you buy this digital skipping rope. The digital screen counts all your jumps for you! Now you can happily listen to your favourite podcast and tune out while your rope does all the counting.  

A smart watch 

Want to count your steps, see how far you’ve swum or  monitor how much your heart rate went up when tackling that last flight of stairs at work (spoiler: a lot)? A smart watch can be a great addition when you want to keep track of all your workouts. Plus, with so many different models and colours, you may just find one that fits your favourite workout ’fit.   

Bottle bag 

Along with your sneakers and workout gear, a water bottle is a crucial accessory to stay hydrated during your workout. This handy bottle bag ensures you’ll never forget it again.  It fits up to a one-litre bottle and has an elastic drawcord closure and adjustable crossbody strap. 

Wrist/ankle weights 

Want to elevate your workout? These ankle/wrist weights are multifunctional and strengthen and tone your arms and legs. . Plus they have a soft covering and adjustable strap for comfort.  

@yoursexyaccountant Ankle weights for your lower body exercises 🏋️‍♀️#ankleweights #homeworkout #workout #fitness #weightlifting #weightloss #homegym ♬ Amapiano Trends 2023 – DJ Phaphane

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