Effective recovery plays a vital role in optimising your fitness gains, preventing injuries, and maintaining a healthy balance. As we age it becomes even more crucial to prioritise recovery to ensure long-term health and sustainability.
If you’re guilty of putting your recovery on the back burner then here’s some areas that you can start to incorporate to maximise your results.
REST. We talk about it a lot but the reality - very few people actually get enough. Mentally and physically your body needs time to recover, repair and relax! (Yes relax!) Sleep is the most obvious go to - adherence, hormone regulation and muscle repair won’t happen whilst your burning on fumes. If you’re currently working to 5 hours a night don’t try and jump to 8 just notch it up a little and over time you’ll start to feel the difference.
HYDRATION. Far too commonly put to the back of the pile. Water doesn’t just contribute to the normal day to day bodily functions it helps our brain and our concentration, our mood and our output in the gym itself. If you’re not drinking enough water you’re missing a quick fix! Contributing to curbing cravings and hunger sensations is one reason alone why water should be given more thought. Again, don’t try and jump the gun just think about trying to push your water intake up steadily and find more sustainable ways of building it into your day.
NUTRITION. Good nutrition means better results. And when we say ‘good’ by no means are we looking for perfect. A well-balanced diet rich in lean proteins, healthy fats, and complex carbohydrates, topped with a variety of fruits and veggies means that our bodies are given every opportunity to THRIVE. If you’re eating well (most of the time) your output, your recovery and your results are going to be much more measurable. Your body needs to be fuelled well in order to perform well (mental and physical).
ACTIVE RECOVERY. Low impact activities such as walking, swimming, or gentle stretching will compliment your week by promoting blood circulation and easing muscle soreness. Use it as an opportunity to unwind, get out in the fresh air and move your body gently.
MEDITATION. Engaging in relaxation techniques such as deep breathing exercises, meditation, or yoga can help alleviate stress, improve mental focus, and promote overall well-being. It doesn’t need to be a structured 60 minute, session a simple 5 minutes on a lunch break is enough to have a positive impact on your day!
Remember, recovery is important for us all. Without adequate recovery you’ll run a much higher risk of picking up an injury, you’ll find it much more difficult to keep yourself on track and you’ll find the journey a much less enjoyable one!
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