What is your workout recovery routine like? Daily? Weekly? Nothing? Recovery is key if you’re in this for the long haul – good recovery routines can help prevent injury and overuse, improve mobility, and increase muscle definition…along with all their key hormonal benefits for your health. Let’s make a plan, just for you!
I wish this was an announcement that my recovery class will be returning to our schedule soon, but I just haven’t found a good spot for it yet. That blend of foam rolling, trigger point work, and yin yoga was my favorite way to help you restore your balance after a busy week or some hard workouts.
Until that class is back, let’s make a plan to help you find a 5-10 minute daily routine, along with a deeper, weekly setup that will keep you feeling and functioning your best.
First recovery activity: sleep! If you’re not meeting your sleep needs but you’re in a season of life where you could meet them if you’d put down the phone/remote/etc a bit earlier, do it! There is no replacement for sleep, so get some shut eye and let your body build the muscles you’ve been working toward.
More quick and accessible daily habits to help your workout recovery:
- Magnesium (glycinate) – helps keep your muscles loose and balance your stress hormones, but feel free to please check with your personal team of professionals before taking any supplements
- Hydration – plain old water helps keep things moving, too! New meaning to “fluid movement”, eh?
- A 3-5 minute mobility/stretching routine for the muscle groups that need your attention the most. I have a daily neck/thoracic spine/hip routine that I move through at the start of my day to prevent injuries while working on my clients’ issues with them; I have set up many of my clients with custom stretching routines and recommendations in addition to the ones available in their online accounts (use your videos, y’all!), and I am super proud of my clients who have even found their own movement routines that help get them set up for their days
- Tart cherry and/or beet juice – antioxidants + melatonin precursors or nitric oxide, respectively, to help you with rest and cardio recovery
- Deep breathing – even if you can’t get more sleep, 3-5 minutes of deep breathing can help balance your hormones to get you out of fight/flight/freeze and into a more deliberate state of mind
Some ideas for your longer weekly recovery program:
- Gentle massage, targeted stretching, or foam rolling/trigger point ball work – you don’t have to go for a weekly massage, so get on your mat or foam roller for 10-15 minutes to improve your circulation and loosen your fascia to allow space for new, improved movement patterns
- Yoga – especially yin yoga, but a dedicated time to take 30-90 minutes to inhabit your body without distractions and loosen anything that is a bit stuck
- A meandering long walk and/or time in nature – not a cardio workout, just some time to stroll and let your mind break free
- A nap
- An extra-delicious, colorful, nourishing meal or two – get in some bonus nutrition and help your body restock its stores for your busy week ahead
- Journaling – even if it’s just quick notes in a fitness journal of what went well in your past week and what you’re hoping to accomplish in the coming week, take a moment to clear some mental and emotional space to build capacity and lower your baseline stress levels
Recovery doesn’t have to be expensive or high-maintenance, but it does require time and space to release physical and emotional tension. What will you add to your next recovery sesh?!
Don’t have a workout from which to recover?! I’ve got what you need….
- Wednesday 6:30pm Zumba at Jerabeck Athletic Center (free; second floor dance studio, street parking)
- Saturday 9:30am Zumba at Montrose Collective (free, meets at 888 Westheimer, street/garage parking, and make sure to use your Zumba discount at the Plant Project!)
- Sunday 9am Zumba (free, meets at Levy Park – 3801 Eastside) – Sunday 3/31 is by the activity lawn, not in the pavilion!
- Monday 6:30pm Zumba (free, meets at Levy Park – 3801 Eastside)
