If you are a super active person who engages in many
strenuous physical activities throughout the day, it is important that you are
helping your body recover from that activity. Remember, anytime you exercise vigorously or complete a
challenging physical task, you are breaking down the body to some extent. This “minor damage” to the body can
actually be a very good thing as long as your body is allowed to repair and
rejuvenate. If you are properly
recovering, your body should become stronger and healthier. Here are three important factors to
consider:
Sleep – The number one
time period in which the body heals, repairs, and grows is when you are fast
asleep. There are many important
hormones in the body involved with the repair process including human growth
hormone, which could also be called the “repair hormone.” Your body releases this hormone to
stimulate healing from the wear and tear your body experienced during the
day. Elementary kids need 9-10
hours of sleep per night, teens need 8-9 hours, and adults need 7-8 hours. If you are not making the time to
sleep, plan on making the time to be sick and tired.
Nutrition – The
food we put in our bodies has a direct affect on our energy, immune system,
growth & repair function, and mood.
It is important to eat as many whole real foods as possible. Avoid the junk whenever possible. Junk would include cookies, cakes,
chips, crackers, candy, pop, or anything else filled with mysterious
ingredients found in a package. It
is especially important that athletes get adequate protein. Protein provides essential nutrients
that build and repair body structure, including muscle tissue. The two most important times to get
protein in the body are at breakfast (to boost energy & nourish the body
first thing), and after intense physical activity (to start the repair process
right away). Good sources
include: beef, chicken, pork,
turkey, fish, cottage cheese, greek yogurt, whey protein, milk, and eggs. Veggies and fruits are also very important
because they provide electrolyte minerals for your body. Electrolyte minerals allow you nervous
system to fire the impulses needed for your muscles to move. Without them, you will fatigue easily
and possibly cramp (your muscle will spasm or contract irregularly). Veggies and fruits also contain
antioxidants, which protect your body from free radicals. Vigorous exercise generates free
radicals, so it definitely helps to have a supply of antioxidants on hand to
act as a “shield” against them. There
are many great choices; just make sure they are fresh, or fresh-frozen. Juice does not count.
Stretching –
Stretching after a workout can help speed the repair process by flushing out
some of the waste products from exercise.
It can also help maintain flexibility that may be lost if muscles are
allowed to tighten up. Two muscle
groups I definitely recommend stretching post exercise are the hip flexors and
the hamstrings. For proper
demonstration of these stretches, just search for “hip flexor stretch” or
“hamstring stretch” in the search bar at the top left corner of this blog.
