The benefits of exercise come after doing my activity? You've gotta be kidding? That's right. To find out how you can recover faster check out these 5 exercise recovery tips. Start minimizing your discomfort & fatigue. Stay tuned.
Why would anyone suffering from the muscular and connective tissue pain often associated with fibromyalgia even want to consider getting physical? Just the thought of adding more stress & strain on a body already talking back defies logic. Yet this is exactly what we need in order to better cope with the negative symptoms of the condition. You might think that actually challenging the body to do things physically outside of its normal comfort zone of activities would be detrimental. Nothing could be further from the truth.
The body is an incredible machine that when properly maintained can provide you with the ability to enjoy everything that this wonderful world has to offer. And how do we tap into the body's own healing and restorative properties? Let's first take a look at one of the biggest myths associated with exercise & activity. And that myth is that your body grows stronger while performing your activity. In reality the greatest physiological benefits of exercise do not occur during the activity but rather during your recovery.
In other words by placing more of your attention on what you do immediately after engaging in any physical activity you can reap its maximum benefits. So - how do we go about doing that? Here are 5 recovery tips that'll get your body functioning at an optimal level: #1 is to Cool down. During the course of any physical activity the body produces toxins & by-products that need to be flushed out of the system. By continuing your activity at a slow pace afterwards for a period of 3 to 5 minutes you allow your bodily functions to gradually return to a more normal state. This coupled with mild stretching will improve not only your flexibility but also stimulate a faster recovery.
Unfortunately many individuals don't consider the recovery benefits after they've just finished an activity and thus decide to forgo a cool down. Be different make a conscious effort to optimize your benefits. Just a few minutes of reduced activity & stretching will dramatically improve your recovery time not to mention reducing any potential flair ups in various joints. Tip #2 is to re-hydrate. The body loves it when you help it flush out toxins by drinking fluids soon after finishing an activity. We function at an optimal level when we have taken in 4 to 5 quarts of water throughout the course of the day.
This is especially so after exercise. Get into the habit of drinking the equivalent of several glasses of water within 30 minutes of completing your cool down activity. You'll be helping your body rid itself of any nasty toxins that can increase the negative symptoms associated with fibromyalgia. For the first couple of hours after activity keep hydrating your body you'll feel better for doing so. Tip #3 is to re-fuel. Depending on the duration & intensity of your activity you may need to re-charge the body. This is best accomplished by eating carbohydrates along with some protein. No need to go out & purchase a specialized sport replacement drink or bar.
Something as simple as a piece of fruit with peanut or almond butter will do the trick. Muscle & connective tissue which are primarily made up of protein break down slightly during prolonged or intense physical activity such as hiking or weight training. By taking in a small quantity of these essential building blocks you'll speed recovery & bring about positive changes as the body rebuilds what it has lost during the course of the activity. Tip #4 is to rest. Did I mention that your body adapts to your exercise regime after you've finished it? Having said this take the time when possible to get some well-deserved down time to allow the body to better adapt. Resting after any long duration or intense activity will speed recovery. One of the benefits of regular exercise is that it helps to promote a more restful sleep reducing your stress level.
And it also decreases the effects of those nasty negative symptoms associated with fibromyalgia. If possible try to get a good 8 hours of sleep to optimize the desired changes you're seeking for your body. And tip #5 is to gauge your intensity. As a general rule of thumb the more intense the activity the longer your recovery period should be between similar activities. When you engage in any strength development programs or intense activities allow your body at least 48 hours before repeating the activity and 72 hours if you are approaching middle age.
When younger your body tends to rebound back a lot faster. As you age giving yourself an extra day of down time ensures that you are benefiting to the max from your physical activity. The extra day gives your muscles sufficient time to mend & adapt by getting stronger due to the increased stimulation placed on them. On the flip side of the coin most low intensity activities such as walking, cycling, swimming & yoga can be repeated the next day assuming that the duration is not excessively long. There you have it 5 ways to get your body recovering faster.
As a parting thought always focus on those positive action steps that you can take with the goal of getting the biggest bang for your buck when it comes to improving your physical health. Should you like to learn more about how you can better manage your fibromyalgia, then visit us at Treating-Fibromyalgia.com where you can pick up some additional resources. Just click on the link in the description box below. And don't forget to subscribe to ensure that you're getting more from where this video came from. Until next time - stay positive - stay strong - stay informed.
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