In 2018, it seems as though everyone is into health & fitness (guilty). From yoga retreats, to health work days. From organic turkey to unicycling (totally making it a thing by the way). Everyone can be an insta-model, but at what price? I'm here to talk about the top four things you should be doing before and after exercise, and most likely have not been doing previously. Love it or hate it... here we go!
Number 1: STRETCHING!
I know, it's an obvious one. Yet many of us don't do it! Stretching is so important before and after any exercise, even on your rest days.
The aim for stretching before exercise is to increase blood flow to the area, and to prepare your muscles for the process it's about to go through. It also is a preventative for injury such as muscle tears, strains and sprains. After you have finished your training session (yay!), stretching needs to be incorporated into your cool down routine. Again, it increases blood flow to the area which helps repair torn muscle tissue, and also allows toxins such as lactic acid to not settle, therefore decreasing DOMS (delayed onset muscles soreness).
It's boring, it only takes 5 minutes, and it has to be done!
Number 2: MOVE MORE
In this sedentary life where everything is compacted into our computer screens at work, getting up and about in your 8 hour work day is a great way to de-stress the body and mind. Being stuck slumped over a screen all day puts extra strain on our neck, back and hips... ouch! Taking regular breaks every 30-40 minutes allows our bodies to not get too comfortable in the bad postures we endure multiple hours a day. Allowing yourself a good stretch or walk in the office will get your blood pumping, endorphins kicking, and much needed body love and appreciation!
Number 3: MOBILITY & STABILITY
This is where the before part comes in. So many people who go head first into sports, running groups and cycling clubs without any previous training, (un)surprisingly come out the other end injured. The importance of mobility and stability of the working joints and muscles is highly underrated in this picture perfect world (erhm.. Instagram).
First, you need to be mobilising the joint and muscles before you can even think about using them. Through everyday life, joints and muscles are over worked and neglected, which results in stiffness and tightening of muscles in the wrong places. By mobilising these through foam rolling and using a tennis ball to release the muscles, this allows the joints to loosen and go back to their anatomically designated positions.
Stability comes after mobility. This is to stabilise and 'hug' the joints to allow for proper movement and control. Simple activation exercises are usually enough to get by with, unless extreme amounts of exercise and training are being done. In that case, seeking a fitness professional to help out with a more intense strength & conditioning program is recommended.
Number 4: RECOVERY
Nutrition, rest and hydration are the absolute main recovery techniques to stand by. Regardless of how many times you've stretched your calf, rubbed your shoulder or taped your knee, you will still need to have a balanced diet with lots of rest and a high intake of water (at least 2L per day!).
PS. Move more, move better
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