Recharging Your Wellness Battery with Rest and Recovery
July 17, 2024 | Tags:
Rest and recovery are like recharging a low battery – that battery just happens to be your body and mind! Both are essential to how your body can heal, function and regain strength.
But it’s not just about getting a good night’s sleep.
The process looks different for everyone, so let’s look at what rest and recovery are and how they’re important to your wellness journey.
How are rest and recovery defined for wellness?
“Rest and recovery aid in the healing process of injuries, ailments and stress,” said Dr. Fares Alqara, Assistant Medical Director at Medical Mutual.
When you’re physically active, especially during exercise, tiny tears are created in your muscles. Periods of inactivity help build muscle and improve your strength.
“In terms of mental and emotional strength, rest and recovery are critical to promote mood, energy and happiness,” Dr. Alqara said. Taking breaks from mentally demanding tasks is a way to give your brain a break from constant stimulations.
Rest and recovery are just one example of the many ways you can care for your body.
What is the importance of rest and recovery?
Think about your daily routine. Do you get up and down a lot from sitting? Spend time walking around your home or office? Are you active outside or exercising at the gym?
There’s a lot of activities – big and small – that make you use physical and mental energy every day. When you incorporate rest and recovery techniques, you:
- Prevent muscle fatigue.
- Reduce the risk of injury.
- Improve performance.
- Support healthy sleep.
- Reduce stress levels.
Tips for building mindful rest and recovery habits
Rest and recovery are vital to helping it perform at its best, both in the short and long term. Consider incorporating the following tips to help your body recharge throughout the day:
- Eat a balanced diet: Include whole foods, fruits and vegetables, whole grains, healthy fats and lean proteins, and limit sweets and processed foods.
- Stay hydrated: Drink plenty of water to replenish fluids and regulate your body temperature. The Cleveland Clinic recommends 91-125 ounces of water per day.
- Get more sleep: During periods of rest, your body repairs bone and muscle tissue. Adults should try to get between seven to nine hours of sleep per night, according to the National Sleep Foundation.
- Avoid alcohol and tobacco: Using these substances increases your risk of diseases, including cancers.
Rest and recovery for less-active individuals
As you get older, your body doesn’t recover as fast as it used to. Think back to the battery analogy. As batteries age, they don’t hold energy as long and need to recharge more frequently.
“At this stage of life, your muscles experience greater exercise-induced muscle fatigue or damage but with a slower rate of repair and recovery,” said Dr. Alqara.
Individuals ages 50 and up may need to pay more attention to recovery habits to maintain optimal health and wellness:
- Do proper warmups before activities.
- Include a cool down, followed by stretching.
- Keep up with adequate hydration and proper nutrition.
- Stay active on rest days.
Team up to create a rest and recovery plan
Having support through your wellness journey can make all the difference.
Your primary care provider (PCP) can assist with information of your condition, treatment options and self-management strategies, especially for individuals with acute illness or managing chronic conditions. They can also refer you to a specialist.
Medical Mutual members can use the Find a Provider tool or call Customer Care at the number listed on the back of their ID card.