The importance of slowing down

A trend that i have been seeing as of late is that a lot of individuals seem to be be forgetting the importance of rest and relaxation. I too used to be guilty of this and would partake in high intensity workouts 6 days a week and still incorporate some form of a workout on my rest day (making it not-really a rest day!). This not only took a tole on me physically ( i lacked tone and definition) but also drained me emotionally as i was always tired, irritable and was never satisfied with my progress. Looking back- I cant even believe the workouts that i would do on a daily basis! Although it is always good to keep yourself challenged, this type of exercise daily was unhealthy.

Now this is very ironic, the whole point of me exercising was for health and wellness, right? Wrong. Not giving my body a break and time for recovery was actually the contrary, and after having extremely high cortisol levels i knew that i had to make a change.

I often see individuals morphing their day around exercise, as opposed to making it a part of their day. By this i mean individuals who do a minimum of two workouts daily. Now don't get me wrong, if you are a fitness instructor or decide that you feel like doing another workout daily here and there- i understand that it happens. But i'm particularly referring to individuals who feel a constant need to be exercising and feel guilty when they haven't done more than one workout a day. Going for a run, then to a pilates class, then to yoga and then to a boxing class in one day is just simply not healthy. Overexercising has been linked to a decline in weight-loss,increased moodiness, fatigue, insomnia, decreased immune functioning and decrease in muscle gain. So what is the point in overworking yourself to the bone when it is actually lessing your health?

We need to learn to utilize exercise as only one of the many tools to health, and not place it at the forefront. Rest days and relaxation are as important as getting in your workouts. It is so important to dedicate that time to yourself and give yourself the self love and proper recovery time for your body to rest and rejuvenate. These are some guidelines that i personally do to ensure that i am giving my body enough rest and time to wind down.

1) Partake in deep breathing exercises for 10 mins, daily. This can be done any time, anywhere! I usually do this after i come back from university to unwind and allow my body to relax. I take deep breaths through my nose and allow my belly to be filled with air and hold it for a second. After i exhale and allow the air to leave my mouth. After doing this for roughly 10-15 breaths, i simply lay still, with my eyes closed and focus on my breath for the rest of the time. I then open my eyes when ready.

2) Stretch after every workout. Now this was something that i really struggled with! I used to literally rush off after my workout and not even think about stretching! I cant even emphasise this enough, but the stretch really is the most important part of your wokrout! Even just dedicating 5 mins to stretch after your workout can really help with muscle flexibility and injury prevention.

3) Take an epsom salt bath for a minimum of once a week. Once a week, i buy some scented candles and run a hot bath and throw in some epsom salts. I then just lie in the bath and close my eyes and relax and become mindful of my surroundings. This not only helps my muscles to relax, but also gives me a mental breath from any thoughts or tasks that may be clogging up my mind.

4) Partake in restorative exercises for a minimum of twice a week. This involves exercises such as yoga, meditation or tai chi. I usually do yoga every Saturday, and find that it really helps to calm my nerves and give me that extra flexibility. It also helps to loosen my very tight hamstrings ( that i get from my training)

5) Do a workout once a day for no longer than 60 mins a day. This is hugely dependant on the intensity of the workout. For a walking i would absolutely go to around 60 mins a day. However for HIIT i would not do more than 15-20 mins a day. For a good lifting session, i would try aim for roughly 45 mins. Remember, quality not quantity. Really pushing yourself for a shorter amount of time and getting in a shorter but quality training session- is far better than getting in a 2 hour session in which you are over-exerting your body!

6) Allow your self 1-2 rest days. I cant even tell you how much i want to emphasise this!! SO many women that i meet are scared to take rest days as they are fearful that their efforts for the week will be lost. TAKING REST DAYS CAN ACTUALLY HELP YOUR PERFORMANCE AS WELL AS AID IN WEIGHT-LOSS. Taking a rest day allows your muscles to recover and BUILD. Without a rest day, your body may not have enough time to replenish, and you will be more prone to injuries. Also, not taking rest days can be so taking on the body and leave you feeling fatigued and moody!

7) Get in roughly 8 hours of sleep every night and drink chamomile tea before bed to allow for deeper sleep and relaxation. I know that you have probably heard this over and over again. But the truth is, if you are not giving your body enough sleep you will have a decrease in brain functioning, emotional and physical wellness. Sleep is essential for the healing and repairing of various bodily functions such as muscle repair. Studies have also shown that individuals who do not get enough sleep are more likely to be at risk for obesity. This is because the hormone responsible for hunger goes up when you sleep, and the hormone that creates a sense of fullness decreases. Therefore you are more likely to over-eat when tired.

This week i challenge you to partake in incorporating more rest into your regime. You will not only reap from physical benefits but also mental. For those that have hit a weight-loss plateau this is especially relevant to you. After all, that is what wellness and happiness is about- looking after your body and self love.

Leanne x