Your 30s may be the most stressful time in your life, as you try to keep a growing career and nurture your family, but you also don’t want to grow a waist line.Now is the time to take up the best stress-busting exercise we know: boxing. Hitting a heavy bag has a cathartic effect.

Pull on your gloves and hit the heavy bag for three minutes, rest for a minute and resume. Do that for 20 minutes. You will realise that this is quite a vigorous exercise; it will not even let you think about your problems.

The exercise builds power, endurance and even some muscle mass in your upper body. This exercise will be wonderful if you can get a punching bag. A punching bag is a sturdy bag designed to be repeatedly punched, for use in physical exercise or stress relief in order to improve one of three areas: physical strength, aerobic fitness, or punching technique.

In case you have no punching bag, mix shadow boxing with skipping a rope. Use the same punches and foot work you would use in hitting a punching bag. In this case, do three minutes of shadow boxing, rest for a minute, skip for three minutes, rest and repeat. Do this for 20 minutes.

-Kim is a fitness instructor at Imperial Royale Hotel

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