What is recovery when it comes to health, fitness and well-being?
We can label it as sleep which is inevitably going to happen as we get tired.
But it is much more than just sleep, even though we spend 1/3 of our lifetime in bed.
If you stay active and go to the gym or do some other forms of training you know that recovery is where the magic happens. Of course it doesn’t really get important until we get a little bit older. If you are not waking up energised your recovery could be probably better.
Things to look at first to improve the ability to recover from training and stress:
- Structure: daily routine. Consistent sleep-wake cycle provides the ability to regulate all bodily functions. Structure means regular meal times and movement throughout the day.
- Daily, scheduled downtime ideally a few times a day, even for a couple of minutes
- Light exposure: both having natural light exposure in the morning and during the day, and limiting blue lights especially before bedtime
- Balance between active and sedentary periods during the day. Schedule light activities after deep work blocks to break up the day. Even having 5 minutes of movement break boosts productivity significantly.
- Post lunch walk for even 10-15mins reduces blood sugar levels
- Good stress: zone 2 cardio, and cold and heat exposure (like sauna and ice bath), also having a mission, and healthy competition
What recharges our batteries:
- Enough sleep (7-9 hours)
- Eating healthily and consistently
- Proper work-life balance
- Exercising and keeping fit
- Getting help for our struggles
- Spending time with loved ones
- Enjoying a hobby just for having fun
- Giving back to other people
- Practicing mindfulness
Overlooked area of recovery: Play and fun and how that relates to creativity
“Play – doing nothing just because they’re fun and not because they’ll achieve a goal – is vital to human development.” Brene Brown
She also believes that play is at the core of creativity and innovation.
Her perspective highlights several key aspects of play:
- Vital for all ages: Brown argues that the need for “truly unproductive” play—activities done solely for the joy of it—does not diminish after childhood; it is a vital necessity for adults as well.
- Core of creativity: By engaging in activities without a specific outcome or goal in mind, individuals allow their minds to wander and explore freely, which directly fosters creativity and the ability to innovate.
- A vulnerable act: In a culture that often values productivity above all else, engaging in goal-less play can be perceived as an act of vulnerability because it lacks a tangible, measurable result. However, Brown argues this vulnerability is essential for well-being and ingenuity.
7 types of Rest:
- Physical: Naps/relaxation
- Mental: Meditate/Music
- Emotional: Therapy/Talk to a friend
- Social: Balance time alone and with others
- Creative: Paint/Play
- Spiritual: Journal/Be in nature
- Sensory: Turn off devices/be in silence
The power of breath:
How we breathe is a reflection of how we feel.
With the demands and stress of modern life, most of us take fast and shallow breaths trapped within our chests.
Shallow and irregular breathing patterns make it hard for the body to relax, keeping us in a state of constant anxiety. 70% of people with anxiety have dysfunctional breathing.
If you want to perform to the best of your abilities, you need to start paying attention to your breathing.
Breath hold exercises, like box breathing, are especially good for people who are stressed or prone to anxiety and panic disorders.
Deep breathing & breath holds can:
- Improve symptoms of anxiety & depression
- Enhance memory
- Improve sleep quality
- Increase endurance & strength
- Improve immune & gut function
- Regulate the inflammatory response
- Improve HRV
I suggest bringing attention to your breath throughout the day and taking 5 minutes to focus on deep breaths and slow exhales. Set a timer to 5 minutes, and do nothing else. Changing my breathing patterns has had a tremendous positive impact on my life.
Let us know which part of this blogpost you found the most profound.
Find out how we help people over 50 to get fit, healthy, and resilient with our 6 Weeks Programme.