Recharging for Success: The Importance of Rest and Recovery
Rest and Recovery is crucial for both our physical and mental health. Having adequate rest and recovery times allows our body to heal, prevents injuries, and boosts our mood and cognitive function. It’s all about looking after your body so you can show up as the best version of yourself each day.
Why is rest important?
Adequate rest is essential for the daily functioning of our bodies. When we don't get enough rest, our bodies experience fatigue and stress, leading to a foggy state of mind.
Rest is the foundation for staying physically and mentally healthy. It serves as a critical time for our bodies to rejuvenate, repair tissues, and regenerate muscles and cells. But its benefits extend far beyond just physical features; rest also acts as a powerful stress reducer, helping to alleviate inflammation and promote mental clarity. [3]
The Key Benefits of Rest:
- Enhances mental wellbeing
- Boosts concentration & memory
- Strengthens our immune system
- Reduces stress
- Elevates your mood
- Supports efficient metabolism
How much sleep should I be getting each night?
The amount of sleep you should be getting each night depends on a variety of factors including your fitness levels, overall health, and age. As an adult, you should be getting 7-8 hrs of sleep each night to allow your body efficient time to rest and recover. [2]
Sleep plays a vital role in good health and well-being throughout your life. The way you feel while you are awake depends in part on what happens while you are sleeping. During sleep, your body is working to support healthy brain function and maintain your physical health. So it is crucial that you are getting sufficient uninterrupted rest.
Why is recovery important?
Recovery is a crucial way to let our body heal and repair to prevent injury and stress on our bodies. It's essential to give your body enough time spent not training to replenish your energy and allow your muscles to recover.
When engaging in exercise and weightlifting, muscle damage and micro-tears occur to promote muscle growth. However, allowing your body time to recover is crucial as it enables the muscles to repair and ultimately become stronger. [1]
Top tips to help recovery:
✨ Replace Lost Fluids
You lose a lot of fluid during exercise and ideally, you should be replacing it during exercise, but filling up after exercise is an easy way to boost your recovery.
✨ Prioritise Recovery Foods
To maximize muscle growth, you should eat 20 to 40 grams of protein after exercise.
✨ Stretch It Out
After a workout, gently stretching your muscles out will prevent stiffness and injury.
✨ Perform Active Recovery
Gentle movement after exercise like a walk or bike ride improves your circulation and will aid in your muscles recovery.
✨ Get a Massage
Use a massage gun or a foam roller to relieve sore muscles.
✨ Get Enough Sleep
During sleep, your body produces Growth Hormone which is largely responsible for tissue growth and repair.
Rest and recovery are essential for overall well-being, aiding in physical repair, reducing stress, and enhancing cognitive function. They play a critical role in maintaining and improving our physical and mental health, allowing us to perform at our best and lead a balanced life. [1]
Put yourself first and focus on adequate rest and recovery so you can show up as the best version of yourself.
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[1] Elizabeth Quinn, E. (2023) 10 tips to speed recovery after exercise, Verywell Fit. Available at: https://www.verywellfit.com/ways-to-speed-recovery-after-exercise-3120085 (Accessed: 13 October 2023).
[2] Sunni, E. and Singh, A. (2023) The 20 ultimate tips for how to sleep better, Sleep Foundation. Available at: https://www.sleepfoundation.org/sleep-hygiene/healthy-sleep-tips (Accessed: 13 October 2023).
[3] Why is sleep important? (2022) National Heart Lung and Blood Institute. Available at: https://www.nhlbi.nih.gov/health/sleep/why-sleep-important (Accessed: 13 October 2023).
