Take Good Care of Yourself – 9 tips
Taking care of yourself is easy to do. OK, not easier said than done, trust me!
Everyone of us needs to take care of our own body, whether you are competitive athlete or doing sports occasionally. Lots of people are having so many responsibilities that they forget to take care of themselves. Many of us thinks that taking care of your body means stretching or getting a massage, but it means so much more.
If you take good care of yourself, you are not only recovering from physical exertion but also developing mobility, balance and flexibility. Also, control of your body is getting better and the risks of having injuries are decreasing. I’m going to tell you 9 tips about taking care of your body.
Lets start with the basics. Everyone knows how important is to stretch but somehow lots of us are still skipping that from daily routine.
Quick stretches lasts about only 15 seconds. You should do these right after your workout. It will help your muscles to recovery.
You should do longer stretches 1,5-2 hours after practice. Then your muscles has already recovered from exercise and it is safe to stretch longer time.
2. Warm-up and cool down
There should be always three phases in your workouts: warming up, exercising and cooling down.
Before the actual workout you should warm-up which wakes up your body and muscles to upcoming exercise. Take 10 or 15 minutes time to warming up. It will prevent the injuries.
Cooling down flushes the lactic acids away from your muscles and prevent soreness. You should take same time to cool down as you took to warm-up, that means around 10-15 minutes. If you don’t have time to do that, you should slow down at the end of your workout, make the last moves slower and more moderate so your heart rate can stabilize.
Oh technique, technique, technique… that is SO IMPORTANT! Primary thing of working out in the gym (or in what ever sport), is to learn how to do movements and lifts with the right technique. Be brave and ask more experienced trainers or personal trainers to help you, if you are unsure about doing things right. I’m sure that everyone will gladly help you to get started well.
As harder you workout, the importance of resting grows. You should give your body time to recover. Remember that your muscles will grow and be developed at rest. So I can not emphasize the importance of the rest days. You need the rest even more if you are having stressful job or complicated life-situation. And do not workout if you are sick!
5. Pilates & Yoga
This part isn’t just for you ladies! Pilates and yoga strengthens your deep muscles and core, which are important in any type of sports. Yoga doesn’t only treat your body but also balances your mind. It will help you to listen your own body and mind.
You don’t have to be flexible to start yoga, so you can leave prejudices to home. Great instructors will take into account if you are just starting your yoga lessons and will give you easier alternative movements. Breathing plays a key role in Pilates and yoga.
6. Foam Roller
Taking care of your body with foam roller helps with muscle tension and muscle recovery. The compression causes muscles to relax, increases blood circulation and local metabolism.
Rolling with foam roller is considered a great way to open soft and connective tissues. It also breaks down scar tissue.
With this easy equipment you can put the targeted pressure on your fascia, which will release trigger points in your body and help for the pain.
It is easy to use, just put the roll in the floor and rub the muscles on the roll with the weight of your body.
Foam roller will save you a lot of money, it is so cheap! Do you have enough money to go to the massage every week or every day? Me neither, that is why I love this!
This is a classical way to take care of your body. Massage will relax muscles and improve muscle metabolism. It aims to open up tense muscles and complexions.
It is important to let the muscles rest, so you shouldn’t go to exercise right after a great massage. You should take massages regularly and not until when you are totally in need of that. It is also an awesome way to relaxation and self-indulgence, stop and enjoy!
8. Nutrition & Hydration
Overall well-being requires a healthy lifestyle. Eat versatile and drink a lot of water. Take care of eating enough fiber, protein, carbohydrates and vitamins. When your nutrition is on point, you are getting your workouts on next level and also recover even better.
You should keep on mind of versatile training. Go walking, dancing or swimming because too one-sided exercise can cause you a repetitive strain injury. You don’t always have to do your workouts as hard as you can, take some times easier workout. This way you can improve yourself in different levels.
Self-care will benefit you in many ways, it makes you a better care-giver and also affects in your physical and emotional health.
Taking break from the stress can be quite hard at first but it will allow you to come back to the reality of your life feeling relaxed and refreshed.
You can feel and see difference with your body when you start taking good care of your body. You might even get faster results with your weight loss!
Take some time to yourself,
Founder of Miracle Workouts