Ageing Enlightenment: How science frames the contemporary search for continued youth

Combating ageing to stay young in mind and body and maintain that youthful glow is no longer some impossible holy grail shrouded in mystery or reliant on magical potions. Whether increased physical activity and mental agility or simple dietary adjustments, there are plenty of scientifically proven ways we can ward off time and even reverse the ageing process.

Do High-Intensity Exercise

Exercise, especially high-intensity aerobic exercise that increases the heart rate, is known to have a rejuvenating effect across the entire body, from the immune system and the brain to the skin and the heart. Scientists attribute a lot of this to mitochondria – the power sources within your cells.

Mitochondria can be thought of as tiny batteries that live inside our cells and provide them with energy. Research by Associate Professor Matt Robinson of Oregon State University found that just a few minutes of high-intensity interval training can help restore mitochondria and thus reverse the signs of ageing. Sharing his conclusions in a BBC podcast, he notes: “Exercise stimulates both the removal of older mitochondria and the synthesis of new mitochondria.”

Research suggests it is not just muscles that benefit from intense exercise but tissues in your brain as well. To have a powerful effect, the level of exercise should elevate the heart rate to the extent that carrying on a conversation should be problematic. This exercise can be quickly and relatively easily incorporated into our daily lives by increasing walking pace or taking the stairs, as Robinson points out. A greater level of exertion can then be considered.

Take Up Resistance Training

It is becoming increasingly clear that resistance training and building up your muscle mass holds benefits other than the purely aesthetic. A BBC review of dozens of studies on the effects of exercise on the over 50s has shown that both aerobic and resistance training are good for the brain. Resistance training was found to be especially good for memory and executive function, which includes things like problem-solving. It can also help you get a better night’s sleep.

This kind of exercise can reduce harmful belly fat that produces chemicals which can have a negative effect on your blood sugar levels. Muscles soak up blood sugars during exercise, reducing your risk of prediabetes, and potentially adding years to your life.

The key point is that resistance exercise seems to rejuvenate at the cellular level, boosting the connection between nerve fibres and muscle fibres. “All exercise will boost the connection between nerve and muscle fibres, but I think where resistance exercise really is the champion, if you like, is where we consider the type 2 muscle fibres,” says Professor Abigail Mackey of the University of Copenhagen.

Type 2 muscle fibres – used when lifting heavy objects or making fast movements – are the ones affected most by ageing, notes Mackey. She recommends doing squats and push-ups as excellent forms of resistance training because they train so many muscles, and says that weight training is ideally needed to ward off muscle decay.

Eat More Fruit & Veg

Incorporating fruits and vegetables into the diet has long been known to do wonders for the skin and slow the ageing process. Brightly coloured fresh produce – such as carrots, mangoes, melons, tomatoes, red cabbage, button squash and sweet potatoes – that contain carotenoids are best.

According to a BBC health report, research has shown that collagen levels and wrinkles can be greatly improved with diet and those who eat more vegetables have far fewer wrinkles and plumper skin. Many of these vegetables also help the skin retain moisture and boost collagen.

Carotenoids are highly effective antioxidants that can protect your skin at the cellular level. In laboratory tests, they have been shown to guard collagen-producing skin fibroblasts against damage caused by UV radiation and oxidative stress – both big drivers of skin ageing. They also trigger cells into producing higher degrees of hyaluronic acid, the ingredient in many anti-ageing creams and fillers.

Research by dermatologist Dr Raja Sivamani of the University of California, Davis, shows that eating a daily portion of mango could help reverse existing wrinkles and prevent new ones from forming. “Mangoes are rich in carotenoids – [vital] plant-derived, naturally occurring chemicals that act as antioxidants,” he says. “They are very special because they are also fat-loving, so when they get into the system they can hone into the skin and sit there. They can basically increase your ability to have antioxidant power.”

Sivamani stresses that eating more fruits and vegetables is good for the whole body, not just the skin. “You are also diversifying the gut; you are also having these antioxidants that are floating through your circulatory system,” he says. “There [are] going to be cardioprotective effects, so there [are] many different ways you are getting benefits.”

Feast on Fermented Foods

Humans have been eating fermented foods – bread, beer and kefir to name but a few – for thousands of years because of the taste and since fermentation is a great way to preserve food. Fermented foods can rejuvenate your gut microbes, boost energy and mood, reduce inflammation and, most importantly, improve your immune system for all-round health.

An overactive immune system is known to cause many of the diseases we may associate with ageing, such as joint pain, type 2 diabetes and depression. Studies have shown fermented foods can reduce stress and relieve aches and pains and help people perform better on memory tests.

Dr Justin Sonnenburg, Professor of Microbiology and Immunology at the Stanford University School of Medicine, told the BBC there is a tight link between our immune system and our gut microbiome. Stanford Medicine recently conducted a clinical trial with individuals in one group specifically assigned to eat a wide variety of fermented foods containing live microbes. This group experienced a big increase in their gut microbiome diversity and showed a uniform decrease (up to 30) in many inflammatory markers.

“It is very apparent that our microbes are doing many things to essentially train our immune system, and they are secreting all sorts of molecules,” says Sonnenburg. “These molecules can fundamentally interact with our immune system and can change things like inflammatory state.” He recommends live yoghurt (with bacteria), fermented kombucha and sauerkraut as good gateways to fermented foods.

Learn Something New

Another method recommended by scientists for staying young and mentally sharp is to challenge your brain. Keeping your mind active by learning something new can help build up the neural connections in the brain, making it more resilient against age-related decline.

Research by Dr Rachel Wu of the University of California, Riverside, reveals that learning three new skills at the same time can significantly boost memory in older adults. Cognitive tests revealed that some adults who habitually do this perform like people 50 years their junior. Challenging yourself is the key to forging new brain connections, she notes.

Heat Resistance: Tips to keep hydrated and avoid heatstroke as the world gets rapidly warmer

Global warming is not only a threat to the planet as a whole; it also affects the health of every individual inhabitant. July was reportedly the hottest month on record around the globe, and the number of heat-stressed days is only set to increase.

Indeed, a study published in The Lancet estimated that about 356,000 deaths worldwide were related to heat in 2019. And the World Meteorological Organisation is now warning of global warming breaking through the crucial 1.5°C cap above pre-industrial temperatures in the next five years.

With record-tumbling baking-hot spells happening more frequently, it is vital that we keep our cool and take precautions to safeguard our well-being.

Hong Kong warning system

The authorities in Hong Kong are acutely aware of the severity of the situation. A new three tier Heat Stress at Work Warnings system was introduced earlier in the summer to help tackle heatstroke among those working outdoors or without air-conditioning. If the Hong Kong Observatory’s Hong Kong Heat Index (HKHI) hits 30, this will trigger a recommended rest time for each hour of labour depending on whether the workload is “light”, “moderate”, “heavy” or “very heavy” and the level of the alert (amber, red or black). The heat index uses data that considers relative humidity, the intensity of sunlight, temperature and hospitalisation rate.

Workers deemed to be involved in “very heavy” workloads during an amber alert will be recommended to take 45 minutes of rest after working 15 minutes every hour. Those involved in this level of intense physical activity are advised to cease work completely if the HKHI hits 32 or above – red and black warnings. Workers at lower intensity of physical labour would be advised to rest for varying periods of time (or even suspend work).

The warning system is operated by the Labour Department with the Observatory assisting to broadcast the message, which can be received via the GovHK Notifications or MyObservatory mobile applications. The guidelines inherent in the warning system are only voluntary measures, though, and are not legally binding. A construction worker in Hong Kong lost his life from heatstroke this summer during an amber heat alert.

Water everywhere

The Department of Health’s Centre for Health Protection (CHP) consistently urges the community to take heed of necessary measures against heatstroke and sunburn in very hot weather. “The public should carry and drink plenty of water to prevent dehydration while engaging in outdoor activities,” warned a CHP spokesperson recently.

The importance of staying properly hydrated during hot summer days has long been advocated by medical professionals. Water is known to perform vital functions such as regulating body temperature, flushing waste from the body, supporting a healthy immune system, lubricating and cushioning joints, as well as promoting healthy digestion and improving memory, alertness, mood and sleep quality.

Some health experts suggest consuming 13 cups of beverages a day, including water. However, this total depends on the level of activity, climate and overall health. Hot and humid places mean people tend to sweat more and it is important to keep water on hand. Drinking before, during and after a workout is also essential.

Dehydration danger

Tips for optimum hydration include ingesting a glass of water (about 8 fluid ounces) upon waking and before bedtime, drinking throughout the day, infusing water with slices of fruit, vegetables or herbs, and using a favourite water bottle to encourage fluid uptake.

Not all liquids are recommended, though. “Those engaged in strenuous outdoor activities should avoid beverages containing caffeine, such as coffee and tea, as well as alcohol, as they speed up water loss through the urinary system,” said the CHP spokesperson.

The World Health Organization (WHO) advises to check the colour of urine, and to drink more if it is dark. They warn against drinking distilled water as it leaches all-important electrolytes.

Apart from dark urine, there are a multitude of signs of possible dehydration such as thirst, flushed skin, headache, fatigue, increased body temperature, dizziness, irritability, constipation and nausea. Possible options to try to alleviate the situation include drinking electrolyte-infused water, Pedialyte, Gatorade, coconut water and watermelon, which contains 92 percent water.

Combatting heatstroke

Some groups are more vulnerable to heatstroke than others. According to the CHP, children, the elderly, the obese and those with chronic illnesses, such as heart disease or high blood pressure, “should pay special attention”.

These dos and dont’s will help reduce the risk of heatstroke:

– Wear loose and light-coloured clothing to reduce heat absorption and facilitate sweat evaporation and heat dissipation.

– Avoid vigorous exercise and prolonged activities like hiking or trekking as heat, sweating and exhaustion can place additional demands on the physique.

– Perform outdoor activities in the morning or the late afternoon.

– For indoor activities, open all windows, use a fan or use air-conditioning to maintain good ventilation.

– Do not stay inside a parked vehicle.

– Reschedule work to cooler times of the day. If working in a hot environment is inevitable, introduce shade in the workplace where practicable.

– Start work slowly and pick up the pace gradually. Move to a cool area for rest at regular intervals to allow the body to recuperate.

The WHO advises keeping a good supply of medicines, batteries and frozen or tinned food at home to avoid frequent trips to the shops during especially hot days.

Sunlight protection

As the sun blares down on these days of increasing heat, the Ultraviolet (UV) Index released by the Hong Kong Observatory is a helpful tool. When the UV Index is high (6 or above), avoid direct exposure of the skin and the eyes to sunlight.

The following measures will help protect against UV damage when out in the sun:

– Wear long-sleeved and loose-fitting clothes.

– Wear a wide-brimmed hat or use an umbrella.

– Seek a shaded area.

– Don UV-blocking sunglasses.

– Apply liberally a broad-spectrum sunscreen lotion with a sun protection factor (SPF) of 15 or above, and reapply after swimming, sweating or towelling off.

– When using a DEET-containing insect repellent, put on sunscreen first, then the repellent.

Cold comfort

While there is plenty for the public to do and be aware of to adapt to extreme heat, measures on an individual level and government action plans like those adopted in Hong Kong do not tackle the root cause of the problem. Global warming is a result of climate change generated most significantly by greenhouse gas emissions. Until we get serious about curtailing these, our heat stress is only going to get worse.

Post-workout muscle recovery for a healthier mind and body

If you’re not on the floor in pain and shaking at the end of a workout, you are doing just fine. Despite what many fitness enthusiasts would believe, no pain is probably more gain, depending on the food you eat and the rest you take in between workouts. Resting your muscles is as vital as flexing them while you work out towards optimal fitness.

Yes, the key to a chiselled body, improved physical fitness and optimal performance is working out regularly and intensively. Exercise breaks down microscopic muscle fibres, which are then rebuilt in the healing process, increasing in size each time. Yet, allowing muscles time to recover is just as important.
Many articles written on the topic of exercise and weight loss imply that exercisers should be so sore afterwards that they can barely lift their arms or walk down the steps. On the contrary, this misconception is a sure way to cause injury, slow recovery and lose motivation.
Here, we spotlight five dos and don’ts for healthy post-workout muscle recovery.

Overtraining Pain
Even trained professionals and coaches often make the mistake of believing that pain is good – that your body is getting stronger and building more muscles, which isn’t completely true. In the aftermath of an intense workout, the body may suffer Delayed Onset Muscle Soreness (DOMS) caused by temporary muscle damage and inflammation. Although this is completely normal, this sensation should not be an indication of a great workout. Rather it is the body’s way of saying it has worked too hard and is struggling to keep up in the healing process.
Feeling sore after a workout is nothing to worry about, but you should still be able to move as normal and withstand another session the following day. Studies have found that muscles can grow regardless of whether you feel pain in the areas you worked out or not. Overtraining, on the other hand, leaves the body hurting and fatigued, requiring more time to heal and increasing the risk of injury, which quite often leads to muscle breakdown, loss of progress, strength, muscle mass and motivation.

Mind Over Muscle
Instead of looking for the burn, focus on mind-muscle connection. The path to a long-term success begins with a good foundation. Good form is everything in the gym – even more important than how much and how heavy you lift. Research published in the European Journal of Applied Physiology found that focusing intently on the targeted muscle area can lead to an increase in size as you contract it. Feeling your muscles engaged throughout a full range of motion, while keeping a good form, is enough to activate muscle cells and increase muscle-fibre size. Remember: quality over quantity.

Carbs and Healthy Fats
Fitness is not all about cutting calories and exercising religiously. Nutrition is also key to effective post-workout muscle recovery, and directly links to optimal fitness. The quality of the food you eat will be the fuel that drives your body to better performance. While protein is important for muscle repair – especially after intense resistance training – carbohydrates are the body’s preferred energy source. The National Academy of Sports Medicine in the US recommends that adults should eat 0.8g of protein per kg of body weight, and up to 1.2g per kg to maximise glycogen stores, within three hours of working out.
High-glycemic carbohydrates (simple carbs or fast-digesting carbs) such as potatoes, white rice and bread provide quick boosts of energy, while complex carbohydrates like sweet potatoes, whole grains and legumes help to sustain energy throughout the day. Omega 3-rich fatty foods like wild-caught salmon and grass-fed beef are great sources of protein while vegetarians and vegans can consume walnuts, avocados, tofu and chia seeds as alternatives. Whey proteins are available for effective and speedy post-workout muscle recovery, and don’t forget your daily dose of minerals and vitamins from fruits and vegetables to boost bodily functions and recovery.

Active Resting
Strength training can be addictive, thanks to the happy chemicals exercise induces, such as dopamine, serotonin, oxytocin and endorphins. Nevertheless, for the body to recover effectively after an intense workout, it needs to rest. But that doesn’t mean you can’t keep moving. Active rest days dedicated to light activities support post-workout muscle recovery.
While the strength and muscle you have gained in your workouts do not disappear within a day of inactivity, regular activity helps to improve cardiovascular health, metabolism and digestion. During this process of recovery and light activity, the body is repairing and preparing itself for an even stronger comeback at its next workout session. Not only do you keep up the habit of physical activity, but by balancing intense workout with active recovery throughout the week, you can avoid overtraining, thus preventing sleeplessness, fatigue, risk of injury, loss of progress and motivation.
On rest days, go for a brisk walk, swim or do yoga. Foam rolling, ice baths and massage therapy are other forms of active recovery that help to reduce inflammation, muscle strain and body aches.

Sleep Well
This should require little explanation, yet many adults still find themselves restless and sleep deprived. According to studies published by the US National Library of Medicine, muscle recovery and muscle mass are directly affected by quality of sleep. Those who slept for five hours or less a night were found to have 60 percent less muscle mass than those who slept at least seven hours.
A restful night’s sleep supports a series of changes that aid in the overall health of the mind and body. Deep sleep allows the brain and body to lower its pulse, slow down its function and engage in recovery and healing. Damaged cells and tissues can be repaired, hormones balanced and glycogen (the body’s source of energy) restored, allowing the body to wake-up to an improved physical and mental performance. Olympic swimmer Michael Phelps once shared that he was able to train every day for nearly five years because he prioritised a good night’s sleep.
Whether you are a professional athlete, a weekend gym warrior or a home-workout junkie, the key to optimal fitness and performance is everything that happens in between working out and during recovery.

(Text: Zaira Abbas)

Health and wellness trends that will define 2022

Health is wealth – one thing that was made abundantly clear in the last two years of the pandemic. Even though Hong Kong is once again plagued by social restrictions, and the looming threat of the fifth wave is hovering, we’re cautiously optimistic that 2022 will be a good one. Like most people if you’ve decided to make health and wellness a priority, you’ll find that the trends for the year ahead are way more substantial than faddy (teatoxes and golden latte, we’re talking to you!), in fact they’re rather sensible, and sustainable. Try one, two…or all of them. New you, indeed.

Adaptogens

Herbs, plant extracts or mushrooms, adaptogens are natural, non-toxic substances which are having a moment right now. Broadly speaking, these herbal derivatives (eg: reishi, ginseng, tulsi, schisandra or ashwagandha for example) help calm you down or perk up, depending on the ones you use. Whilst they are now surging in Western wellness concepts, Ayurvedic and traditional Chinese medicine have used them in potion, powder and topical form for centuries and their healing powers are well established in these cultures. Whether boosting the body internally or externally, they act non-specifically – meaning they don’t target a particular issue or an organ but tweak hormonal production and physiological responses to stress to ensure you are functioning at your optimal best physically and mentally.

Zero Damage Beauty

Our approach to beauty has drastically changed. The pandemic mostly relegated the need for make-up and forced us to invest more in our skincare regime. No wonder, skinimalism or the welcome concept of minimal beauty looks where the real skin — texture, pores, blemishes, discoloration, and all — shone through was a raging trend in 2021 and still continues to dominate our lives. Investing in clean, green, sustainable skincare which adjusts the texture and function and the environmental impact on the skin, is the calling of 2022. Skin Need, Christal Leung’s independent skincare brand with its range of vegan potions for all skin types ticks all the right boxes for zero damage beauty.

Also Read: Less is More – Skin Need Founder Christal Leung on the Chemistry of Beauty

In the era of selling eternal youth, there is something refreshing about owing up your natural, healthy skin and standing up to the US$52 billion anti-ageing industry. Committed to enhancing your inherent beauty, is Australian skincare veteran, Aesop. Their Healthy Skin campaign is all about taking the time and space to allow the lasting gratification delivered by high-quality products to set in, and show tangible results. It’s Triple C Facial Balancing Gel is an ideal vitamins B and C formula for Hong Kong’s hot and humid weather – used regularly, the green tea extract, chamomile and witch hazel are intensely nourishing, smoothening and mattifying for the skin.

Exercise Drives Happiness

Most of us don’t care for a bikini body any more, because let’s face it – who is going on a vacation anymore? But, Covid-19 has forced us to take a more holistic approach to health. And, waiting for the world to fix itself starts with wanting to fix our own health and fitness routines. Two years into the pandemic, constant closures of gyms and fitness centers is no longer an acceptable excuse to skip your exercise regimen. Most personal trainers and gyms are now charging for hybrid membership – almost all have become veterans in running virtual classes with minimal or no equipment. If outdoor exercises, trail runs or hikes is more your thing, then go for it – remember, those Christmas calories won’t burn themselves, exercise is where the mat is!

At-home Beauty Tools and Facial Devices

Another big trend this year is the infusion of technology in skincare, from virtual try-ons (eg: the Sephora app which lets you try makeup and check how it looks before actually buying) to smart beauty devices which analyse your skin in real time and update with solutions, to at-home lasers – The LYMA Laser, for example – the pocket-size beauty launch of our generation – beauty is no longer dependent on treatments and facials which follow the Covid-clock. Big shout-out to this medical-grade laser which gives incredibly smooth, even complexion without any of the downtime, pain, or side effects of a professional laser treatment (severe redness and irritation) and also for being the first safe laser for dark skin. Whilst most micro-needling treatments risk scarring for darker complexions, LYMA on the other hand is completely safe and effective in dealing with fine lines, acne marks and a ton of other blemishes for all skin types.

Also Read: Make mental health a priority with these highly rated podcasts

DNA Testing To Find Health Risks

Big things come in small packages – couldn’t be truer for the cells in your body. Those tiny things shedding off inside your cheeks and saliva carry big secrets to your entire genetic code. The strings of As, Cs, Ts and Gs can reveal a gamut of information – your predisposition to life-threatening diseases, gene mutations, the location of your ancestors, which targeted treatment will help incase of cancer and things among other details.

It might sound like a lot of medical information to process, but in the genomic age getting an in-depth analysis of your DNA to prevent health risks is the 2022 way of living. And we’re all for it! CircleDNA , the Hong Kong-based company started in 2014, is a great starting point to gather all risk assessments, detect disease history, and get a personalized prevention plan.

Also Read: Pledged to eat healthy in the new year? Here’s what a month of eating clean will do for your body

The most effective exercises that align with your zodiac sign (Virgo – Capricorn)

Following last week’s list of exercises for zodiac signs Aries to Leo, we’ve returned with another set of effective exercises that align with your zodiac signs. In this second part, we cover the horoscopes Virgo to Capricorn. If you’re among these horoscope signs, give these workouts a try and let us know on our Instagram or Facebook page how well these workouts matched your personality.

VIRGO: Yoga

Those born to the zodiac sign Virgo often feel obliged to serve others, but can also be quite critical and picky of how things are done. Yoga is a great opportunity for them to release anxiety and relax. It guides the mind to quietly let go of worries and escalating thoughts by shifting complete focus on controlling the body’s breath and movement.

Aquarius: Community Workout

Those with the Aquarius sign have a strong sense of social conscience and are progressive and engaging people. Because of this, they are likely to lean towards team sports and community workouts. Alternatives to group workouts at gyms are outdoor community workouts like those organized by SundayShred where a strong sense of community and support system are huge parts of accomplishing the workout.

Pieces: Swimming

Taking after the likeness of the fish zodiac sign, those born to the sign of Pieces are spiritual and they tend to focus on their inner journey. They spend their days dreaming of secret illusionary worlds which makes swimming a great activity for them to enjoy because of its quiet and solitary nature.

Libra: Barre

Unsurprisingly, a type of exercise that would best fit Libras is barre. This type of workout draws out elements from strength training, yoga, and pilates. It’s a bodyweight exercise that targets the whole body instead of individual muscle groups. This workout emphasizes on balance — a value Libras take hold great importance in.

Scorpio: Rock Climbing

Scorpios are investigative and resourceful people. Although they tend to see things in black and white, they are able to easily identify beginnings and endings of a process and work tirelessly to achieve their goals. This makes rock climbing a great workout for them as it has a clear start and endpoint which also offers an intense work out in the process. There are a few rock climbing gyms in the city such as Attic V and Verm City.

Sagittarius: Crossfit

Those who are born to the Sagittarius sign have more of a wanderer’s spirit. They are much more inclined to venture out and speak with others to broaden their minds and seek out knowledge. Their interests tend to grow into areas of philosophy and religion. Although CrossFit might initially seem like an odd pairing for a Sagittarius, it requires a great deal of mental maturity and determination to perform CrossFit exercises. The movements typically involve high-intensity strength and conditioning workouts that use day-to-day functional movements that are quite fitting to a wanderer’s attributes.

Capricorn: Calisthenics

Calisthenics and Capricorns are like a match made in fitness heaven the way that Capricorns are dedicated and ambitious hard workers that don’t mind taking things one step at a time. This makes their characters perfectly suited for activities that require practice, like Calisthenics. This exercise differs in level, intensity, and rhythm and improves on strength, endurance, flexibility, and coordination which are well-suited skill sets to work towards for Capricorns’ practical way of thinking.

Hustle to Gain More Muscle: Hong Kong’s Most Intense Workouts

Waiting until the new year to come before finding the perfect workouts and signing up for a gym membership? Here at Gafencu, we suggest committing to a healthier you now, rather than later. With an abundance of gyms and workout trends to choose from, we’ve narrowed it down to 852’s best.

Bounce

Searching for a workout out of the norm? Bounce your way into fitness with Bounce Limited, Asia’s first rebound training studio. Learning to use trampolines for fitness has many benefits such as stimulating blood circulation, boosting immune systems, and of course improving overall physical and emotional wellbeing. With choices of group and more intimate one-on-one classes, participants of Bounce are sure to have an extra hop in their step as they leave the revolutionary fitness studio. www.bouncelimit.com

Surfing

Find yourself submerged in the sport of surfing with HK Waterman over at Big Wave Bay. Making a splash by offering an impressive number of comprehensive training programmes such as surfing, bodysurfing, SUPing, paddleboarding, free diving, and open water swimming, it’s sure to keep to keep aspiring mermaids and mermans busy. Water sports are great for cardiovascular exercises and core workouts, so it should come as no surprise if you find yourself returning to land feeling refreshed and confident about your new workout. www.hkwaterman.com/

Couples Dancing

A couple who exercises together, stays together – that’s why we recommend putting on your dancing shoes and heading over to Dancetrinity. Located in the heart of Sheung Wan, the dance studio offers classes where couples can partner up and enroll in Salsa, Bachata, and even Ballroom dance. Learn how to master the steps together, and waltz across the dance floor with your partner in arms – strengthening your bond while also enjoying the added benefits of stronger bones and agility. www.hk.dancetrinity.com

Crossfit

One of the most popular fitness regimens in the city, Cross fit gyms can be found scattered about the island and Kowloon. These high-intensive workouts focus on cardiovascular fitness, yet are not just about physical exercise – but instead, a philosophy for gym-goers to improve their physical well-being in a demanding yet affirming and encouraging environment. Incorporating dozens of exercises and equipment, Crossfit offers a variety of new workouts for those finding themselves easily bored with routine. What better way to destress from highly-intensive days at the office than with highly-intensive workouts at the gym.

Real Athletic Workouts

Looking for a gym that not only provides personal trainers but also nutritionists? Look no further, the team at Real Athletic Workouts (RAW) in Central is here to help. Promising clients a relaxing and non-intimidating atmosphere, the gym offers holistic body conditioning and nutrition consultations to help shape and understand your fitness goals. Keep track of your progress with customized programmes, created to keep you in the know about your body. RAW is here to help you transform. www.rawpersonaltraining.com

Text: Bailey Atkinson