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Many people resolve to become more fit and active in the New Year and that is great. Movement is the language of our cells and we feel our best when we are regularly moving and at our optimal strength and vitality. Exercise is vital to our health, it promotes strength, flexibility, helps regular our hormones, improves overall inflammation and promotes healing. But when we are starting a new exercise and movement plan, we can also push ourselves too hard too fast, so it is important that you allow your body adequate time to recover and repair so that you are able to function to the best in your next work out, in your day to day activities and to avoid injury. So to avoid injuries, and allow your body to recuperate fully, below are three ways to ensure that you are at your best.
Work with a Professional
One of the most beneficial ways to help your muscles and joints to recover from your exercise routine and the daily grind of life is to visit a professional. There is so much information out here on the Worldwide, but even the best research doesn’t take the place of really qualified knowledge and expertise of professionals like those at Driven. And when starting a new exercise plan, besides seeking the guidance of a fitness professional, it’s important to work auxiliary Wellness professionals like Mermaid Robina Family Chiropractic, who can help keep your spine in perfect health, and can qualified sports massage can not only prevent knots and tightness forming but aid in muscle recovery too. If you have had an injury, you should definitely seek professional help in order to ensure that you are doing all you can to aid its recovery and prevent further injury.
Stretch and foam roll
Stretching is not only incredibly therapeutic but can help to prevent or lessen muscle soreness after strenuous exercise. Working on your flexibility can make it easier to cope with the daily trials of life and allow you to move about and exercise more easily. Foam rolling is a fantastic and less costly alternative to regular sports massages. There are a few types of foam rolls to choose from (nobby ones or smooth ones like this), here is a good article explaining the different types. Stretching and Foam rolling helps to release tension in muscles both before exercise and after, helping you to live your life unencumbered by the limitations of stiff muscles.
Sleep is so important and it’s the simplest and most effective way of helping your body recover from the stresses of the day. When you sleep, your body redirects its energies to repairing your body and making it stronger. Aim to get around eight hours per night. If you sleep too much, it can leave you feeling groggy and lethargic just as much as too little sleep. It is often said that every hour of sleep before midnight is worth two hours after midnight. So aim to get to bed at a respectable time to ensure you are sound asleep by around ten or eleven at night. Turning off all electronic devices an hour or two before you get into bed is also advised, as the glare from the screens can play havoc with your circadian rhythm, disrupting your body’s production of melatonin. Melatonin is a naturally occurring hormone in your body that helps your body to know when it’s time to sleep, so it’s important your body knows then to produce it and when not to. It is also helpful to make sure that your bedroom is suitably dark and at a comfortably cool temperature, if it is too warm you will struggle to drift off naturally.
What we eat is a huge part of how we recover post-exercise and how we feel throughout the day. First, after a workout of 1 hour or more of vigours (this means different things depending on your fitness level), it’s important to replenish our muscle stores with a healthy protein/carbohydrate balanced snack, such as milk, a smoothie, peanut butter sandwich. It’s also important to stay hydrated during and after your work and throughout the day, you should have at least 1 liter of water per hour of exercise and 3L total throughout the day ( this of course changes depending on individual needs, but if you need specialized recommendations, I can help) And most importantly for the general person, nourish and eat well throughout your day. Eat lots of fruits and vegetables, whole grains, and nonprocessed meats (if you are meat eater), avoiding added sugar and processed foods. And actually, I have a great 30 Day whole body wellness course to help you clean up your eating habits and Reset your body, The 30 Day Reset! And it’s currently open for enrollment and begins on January 19, 2018. That day is coming up fast, so sign up today!
Ok, now get to moving! Exercise is so important so hopefully, these tips have given you a few ideas on how best to help your body to recover from the stresses of exercise and daily life.
P.S. If you are interested in pressing Reset on your Body and your health, register for the 30 Day Reset Wellness Course today! I only have it open a few times a year, So if you are ready to have a Healthier, Happier 2018, enroll today!
**This is a collaborative post, that contains affiliate links.**