The PE Secret Seven

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Dulwich College Shanghai Pudong
The PE Secret Seven

1. Set a Timer...

Set a Timer

Research on taking naps, meditating, and being outdoors reveals how mental breaks increase productivity, replenish attention, solidify memories and encourage creativity! These are really key skills for your e-learning success. So set a timer, and make sure you get up and “change it up” regularly throughout the day. Go for a walk, spend time with a pet, do some exercise, listen to some music, or go out and breathe in the fresh(or not so fresh) air!

2. Some fresh air...

Some fresh air

When you have had enough of staring at your screen, STAND up and STEP out, into the outdoors. Research suggests just 120 minutes (that’s two hours) per week is associated with good health and wellbeing. From improving our moods to feeling more chill, being outdoors is something we all could use more of. Here are some ideas of what you can do:

  • Exercise outside. Take your yoga sessions to the backyard or skip the treadmill and visit the park instead.

  • Take a walk. Break up the mid-afternoon slump with a short walk outside, or go on a walk as you chat on the phone.

  • Eat outside. Enjoy a change of scenery and eat your meals outdoors. 

3. Socialise...



Research has shown that people are more happy and productive when they take breaks from work or study at the same time.


We know that the more fulfilling connections people have with others,(the more they connect and socialise with people), the better they sleep!


Strong social ties can preserve our brain health, as social interaction can help keep us mentally engaged.


Connecting with others,(preferably face to face), helps improve your mood and fight off feeling fed-up.

4. Step it up...

Step it up

Exercise not only makes you physically fitter but it also improves your mental health and general sense of well-being.

Active people tend to sleep better. Physical activity makes you more tired so you’re more ready to sleep. Good quality sleep helps improve overall wellness and can reduce stress.

Exercise improves your mood and gives you an improved sense of well-being. Physical activity stimulates the release of endorphins which make you feel better and more relaxed. These in turn improve your mood and lower your stress levels.

So, what are you waiting......?

Finish up your current e-learning task and get BUSY......!

The PE Secret Seven

5. Stretch!


a. Is great for stress relief

When you’re experiencing stress, there’s good chance your muscles are tense. That’s because your muscles tend to tighten up in response to physical and emotional stress. Focus on areas of your body where you tend to hold your stress, such as your neck, shoulders, and upper back.

b. Can calm your mind

Participating in a regular stretching program not only helps increase your flexibility, but it can also calm your mind. While you stretch, focus on mindfulness and meditation exercise, which give your mind a mental break.

c. Helps decrease tension headaches

Tension and stress headaches can interfere with your daily life. In addition to a proper life, adequate hydration, and plenty of rest, stretching may help reduce the tension you feel from headaches.

6. See the benefit of moving

See the benefit of moving

a. Movement and Exercise combats health conditions and diseases

Worried about heart disease? Hoping to prevent high blood pressure? No matter what your current weight is, being active boosts high-density lipoprotein (HDL) cholesterol, the "good" cholesterol, and it decreases unhealthy triglycerides. This one-two punch keeps your blood flowing smoothly, which decreases your risk of cardiovascular diseases. It can also help improve cognitive function, so your e-learning should get easier!

b. Movement and Exercise improves mood

Need an emotional lift? Or need to blow off some steam after a stressful day? A gym session or brisk walk can help. Physical activity stimulates various brain chemicals that may leave you feeling happier, more relaxed and less anxious. You may also feel better about your appearance and yourself when you exercise regularly, which can boost your confidence and improve your self-esteem.

c. Movement and Exercise boosts energy

Exercise delivers oxygen and nutrients to your tissues and helps your cardiovascular system work more efficiently. And when your heart and lung health improve, you have more energy to tackle daily chores and life in general!

d. Movement and Exercise promotes better sleep

Struggling to get to sleep? Regular physical activity can help you fall asleep faster, get better sleep and deepen your sleep. Just don't exercise too close to bedtime, or you may be too energized to go to sleep.

e. Movement and Exercise can be fun … and social!

Exercise and physical activity can be enjoyable. They give you a chance to unwind, enjoy the outdoors or simply engage in activities that make you happy. Physical activity can also help you connect with family or friends in a fun social setting.

7. Share your journey

Share your journey

When you are overwhelmed with work, missing your friends at school, or worried about quarantine, it’s hard to remember that you are not alone on this journey. We are in this together, so share your news, problems and success with your friends and family, or teacher, and you’ll soon realise that we all facing the same issues. So, if it’s beginning to get on top of you, TELL SOMEONE, it's probably getting on top of them too!

Wechat or message!

Facetime or TEAMS call

Go "old-school" and talk to someone face-to-face


The College PE Team