As you get older you require longer periods of rest and recovery. It takes longer for your neuro-processors and muscles to recovery. Rest and recovery come in different forms, active recovery, passive recovery, self-care, and sleep. What is ideal for each person will vary, so trial and error is the key to finding what works best for you.

Here are a few signs that show you, you might need to spend some time in rest and recovery:

• More post-exercise muscle soreness than usual.
• Post-exercise soreness that lasts longer than usual.
• A lack of motivation to exercise.
• A major change in appetite (usually a decrease).
• An increase in body fat or loss of muscle mass despite not changing your food or training.
• A decrease in strength and performance in training over several consecutive sessions.
• Bouts of mild depression, fatigue or irritability.
• Increase in resting heart rate.
• Increased brain fog.
• Increased sugar cravings.

This is where you may need to decrease the number of training sessions you are doing, the intensity of the sessions or increase recovery strategies between sessions. Or perhaps, all of these!

Active Recovery

Active recovery is low-intensity movement that can:

• Increase blood flow.
• Reduce inflammation.
• Helps flush out your lymphatic fluid.
• Increases your daily energy expenditure without taxing your body.
• Boosts endorphins, your feel-good hormones.

This may include things such as:

• Light cardio such as swimming or bike riding.
• Stretching
• Mobility work
• Gentle yoga
• Mat Pilates
• Leisurely walking or hiking
• Any light activity that you enjoy
• Bodyweight exercises that increase flexibility and mobility
• Rolling out your body with a foam roller or spiky ball

Passive Recovery

Passive recovery is ideal as often and whenever you feel you need it. The more often, the better. It’s a great way to ‘refill your cup’.

Benefits can include:

• Increased blood flow
• Reduce inflammation.
• Helps flush out your lymphatic fluid.
• Activate the parasympathetic nervous system which is the system that tells your body to relax and unwind.

This includes things such as:

• Meditation
• Breathing exercises
• Massage
• Ice baths
• Sauna
• Steam rooms, acupuncture

Self-Care

Self-care is often mistaken for pampering. When I talk ‘self-care’ I am not talking about getting your hair done, manicure etc. Though these can all be great, I am talking about ways to look after yourself and your body that can also help with stress management. It doesn’t have to take long, just 5-10 minutes a day is ample.

Benefits can include:

• Activate the parasympathetic nervous system which is the system that tells your body to relax and unwind.
• Reduce overall stress so you feel better and have more motivation and energy to exercise.
• Reduce inflammation.
• Improve sleep.
• Improve mood.
• Reducing carb cravings.
• Triggering your Leptin hormones which signals to your brain that you are full when eating. This helps prevent overeating and gives you natural portion control. This in turn helps prevent fat gain.
• Reduces anxiety and overwhelm.

This can include things such as:

• Consuming health-promoting nourishing food.
• Limiting sugar and processed foods.
• Limiting alcohol consumption.
• Staying hydrated.
• Taking an uninterrupted warm bath or shower.
• Taking a nap or sleeping in.
• Writing in a journal.
• Ordering in where you don’t have to cook and clean up.
• Go for a walk.
• Take the time to care for your health instead of putting it off. That might mean booking an appointment for a checkup, scheduling a counseling session, finally getting that scan, blood test etc.
• Set boundaries, say ‘no’ to unwanted obligations.
• Ask for help from others if you need it.
• Deep breathing exercises.
• Spending time outdoors.
• Spending time in the sunshine as this boosts your serotonin.
• Walking barefoot on sand, soil or grass and experiencing grounding. This is when you boost your energy through the earth’s natural energy.
• Playing with kids or animals.
• Getting creating or artistic, such as painting, drawing, creating.
• Practicing Yoga or Tai chi
• Gardening
• Practicing mindfulness or meditation

Sleep

Is one of the most critical parts of the rest and recovery process.

Benefits can include:

• Improve your mood.
• Improve your energy levels, reducing fatigue.
• Improve brain fog.
• Reduce pain sensitivity.
• Improved ability to think and reason.
• Reduced risk of health issues such as cardiovascular disease and gastrointestinal disease
• Improve your immune function.
• Speeds up tissue recovery in an injury.

Ways to improve sleep include:

• Setting a bedtime alarm. Determine what time you must get up in the morning and set a bedtime alarm 8 hours prior to the time you need to wake up.
• Create a bedtime routine to notify your brain it is time to wind down.
• Turn off the overhead light and turn on a lamp. The overhead light implies the sun is out. The lamp implies the moon is out. When the moon is out the brain sends a signal to produce more melatonin, your sleepy hormone.
• Avoid caffeine after 12pm as this impacts your quality of sleep.
• Take a 15-20 min nap during the day.
• Add an extra 10-15 mins to your current sleep routine. Even though it may not be much it can make a huge difference.
• Keep your bedroom temperature between 15°C and 19°C to avoid being too hot or too cold.

• Coach Terri