If you’re an active person, you’re likely focused on your health. Exercise is a fantastic form of self-care that boosts your physical and mental wellbeing. But one aspect of
self-care that’s often overlooked is relaxation and calm. Learning to slow down can promote your workout recovery, help you return to a
calm state after workouts, and lowers stress hormones.
You might be used to burning off steam with high-intensity workouts, lifting heavy weights, or running extra miles. These activities absolutely help relieve stress, but they also put your body into
a highly activated state known as sympathetic. You may have heard this referred to as “fight or flight” since it’s a primal response that helps you face or escape danger. Being in this activated state for workouts is perfectly healthy and even
boosts performance. Still, it’s essential to help your body return to a relaxed state, known as parasympathetic or “rest and digest.”
Your body doesn’t know the difference between psychological or “negative” stress and the
stress you endure from physical activity. If you have any other stress in your life, as most people do, such as family obligations, work deadlines, or relationship issues, you are likely in dire need of rest and relaxation.
Here are some of the best ways athletes can include self-care into their exercise-focused wellness routines.
Self-care tips for athletes
To support your training while also helping you de-stress, focus on activities that will help you release muscular tension and slow your body and mind. For instance, getting a regular sports massage or asking your partner or close friend to rub tight areas with an
arnica based massage oil or a
calming scent like lavender oil is an excellent choice for speeding healing and increasing relaxation.
If you are feeling particularly run down or stressed, you may find substituting some of your more intense workout sessions for calming activities like yoga or meditation might be just what you need. Other options include saunas or warm baths, especially if you include calming essential oils or
muscle relaxing bath soaks.
Post-workout self-care
After your workout, it’s vital to practice some calming activities that will help you return to a parasympathetic state. Luckily, there are ways to do this while still working toward your fitness goals and boosting your recovery. Feel-good, calming activities for post-workout include:
- Laying on your back with your legs up the wall or on a workout bench
- Foam rolling
- Gentle stretching
- Steam or sauna room
After sweaty workouts, ensure you cleanse your skin. Taking time to rinse off with warm water and
relaxing body wash can boost relaxation and act as a transition from your workout to your daily life, putting you back into a parasympathetic state.
And, of course, no post-workout self-care regimen would be complete without adequate refueling. Ensure you consume a
recovery beverage,
snack, or meal with plenty of carbs to replace glycogen stores for energy and protein to speed muscle recovery. If you’ve been doing endurance training, including electrolytes and B vitamins is also a good idea.
Before-bedtime self-care for athletes
A solid bedtime routine is incredibly beneficial for athletes. Sleep is often the most crucial aspect of
seeing results from your hard work. If you are a stressed person beyond your intense workouts, then sleep becomes paramount. In fact,
experts say that one hour of sleep is needed for every two hours an athlete spends awake and stressed. So, if you’re awake and stressed for 16 hours a day, you’ll need a minimum of 8 hours of sleep for your nervous system to recover from the overload.
Setting yourself up for a solid night of rest is a great time to practice self-care. Many athletes have skin issues like
calluses, blisters, or chafing. Before bed is a great time to
exfoliate and
soothe these areas of your skin. A
footbath, full bath, or shower before bed is also a great option if you didn’t have a chance post-workout.
Sleep drink mixes with magnesium, and GABA can also support relaxation and sleep quality with ingredients like magnesium that also helps boost workout recovery. You’ll also want to ensure your
room is dark, quiet, and cool enough for comfortable slumber.
Practice self-care every day
It’s easy to get caught up in personal bests, adding more miles, increasing results, and seeing physical changes in the mirror, but without sufficient self-care, keeping up with the demands of training and recovery can soon become overwhelming, leaving you feeling rundown and stressed.
Athletes need self-care that prioritizes their recovery and specific concerns, such as skin issues, nutrients for repair and quality sleep. Adding a few intentional self-care practices daily can help you feel and perform your best.
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