Category Archives: Performance

Your performance is everything. Make sure you’re doing it right and always improving, no matter what you’re doing. Whether you’re competing professionally or just training like it; run faster, lift heavier, go further.

Roadmap To A Better Body And Mind

Transitioning out of lockdown how to give your body and  mental wellbeing the best support

 

With the roadmap out of lockdown announcement and the end of restrictions in sight, now is the time to create personal goals and plans enabling smooth transitions back into normal life. Creating these plans can help us to navigate the changing times with our goals and expectations moving forward. This will help set routines to establish and maintain personal goals to create the best you! The importance of designating time to furthering mental and physical health is a personal commitment to help yourself be the best you. Moving forward from numerous lockdowns and regulations changes personal continuity and goals at this time will be hugely advantageous in creating continuity and a stable environment moving forwards.

Managing both mental and physical health is a necessary step in the passage out of restrictions, by setting achievable personal goals this can aid motivation and health. Setting reachable goals are key to prevent disinterest and loss of momentum.  Setting tasks can be as simple as a small list of daily tasks to create personal accountability and fulfilment from day to day life, to a wider list of goals over a timeline with larger scope. This can be detailed at fitness plan to establish and maintain fitness goals. Exercising is a great addition to aid mental health as it naturally boosts energy levels, motivation,  relive stress and allow for better sleep.

Physical health goals can incorporate exercise and diet, to make optimal changes. With the move out of lockdown and the dates for venues such as gyms reopening taking care of our body’s will aid a smooth transition. At home workouts can be highly effective even in small spaces, such workouts can be furthered through the addition household items such as homemade weights made from bottle of water, stairs for step up routines or sofas for leg press exercises. Small amounts of home gym equipment that can be purchased can make a huge difference to your routine such as resistance bands, dumbbell weights and gym balls. Utilizing outside spaces such as gardens or parks for walking, running or cycling is allowed with the easing of restrictions, this can be used to best align with normal workout routines.

Motivation can be a difficult thing especially when starting, training programs can allow for a structured and set guide this can be self made plans, paid app services or free programs such as Couch to 5k. Using  established guides can reduce the  level of uncertainty in exercise, the structure can help to provide an easy plan to follow enabling a long term habit to be established.

Physical heath in relation to food and nutrition is not just centered around numbers and food types but also on listening to your body and providing it with fuel for general life and exercising. The importance of enjoying food as well as its function can be highly useful for mental health taking time to make a nutritious meal catering for mind and body. Goals based around food and nutrition should aim to include fruits and vegetables, fibre, a variety of foods and plenty of fluids as stated by the NHS. When following or making any type of diet plan it is important to follow heath guide lines as provided by NHS and scientific bodies.

Managing Mental wellbeing is an important consideration year round, now coming out of darker colder months as as well as a pandemic  it is an ideal time to make healthy steps to maximize upcoming reduced restrictions, more daylight hours and better weather. When thinking of our mental wellbeing we should consider it just as important a priority as getting enough sleep, eating well and getting some exercise. Mental wellbeing can mean different things to different people , the NHS recommends; connecting with people, physical activity,  learning new skills, kindness and to be present in the moment.

Music can be a great addition for fitness or for mindfulness exercises, this can aid motivation and enjoyment. Selecting the correct playlist will help set the tone of the activity, this can be from relaxing yoga playlists or pump-up high intensity workout playlists.  these can be your personal playlists or pre-made  playlists.

The key to setting attainable goals is to set realistic goals in the first place. This is important so that there is not a loss in motivation if goals are too difficult, failure often occurs when we set goals that are too difficult to achieve or motivations change. A good way to keep momentum is to start with smaller achievable goals once these are reached increase the goals set, this allows for feeling of success and fulfilment creating a stronger and more long-lasting change. Rewards based goals is a way to maintain momentum by creating a set end goal and a reward system of little things to motivate through to the end.

  1. Set achievable goals

Mental well-being goals; get out of the house every day, make the bed, meditate, journal, make a healthy meal

Exercise goals; stretching, home workout, outdoor workout

  1. Create timescale and pathway to achieve goals

Setting a timescale will aid motivation and set expectations, this allows for realistic outcomes preventing loss of motivation due to not reaching expectations. Preparation is important, need to  purchase additional gym equipment? Pre preparation of food to remove temptations, finding new walking routes in your area to maintain variety.

  1. Motivational rewards, milestones

Rewards systems are a good motivator to  maintain drive and progress. Rewards can be big or small trying a new meal, purchasing some new gym clothes.

  1. Keep positive mind-set, setbacks don’t have to = Failure

Everyone moves at different paces this is important to keep in mind to best prevent comparisons and loss of motivation for feeling like your achievements aren’t good enough or aren’t happening fast enough. Loss of routine or taking a break is not a failure it is merely a small setback adjust the plan and start again.

  1. Keep going

If you managed to set and start a goal keep pushing the small actions you make every day accumulate and the changes and successes you will see in a week, a month, and a year will be worth it!

HOW TO IMPROVE YOUR SEX DRIVE AND PERFORMANCE THROUGH EXERCISE

HOW TO IMPROVE YOUR SEX DRIVE AND PERFORMANCE THROUGH EXERCISE 

 If you want to improve your sexual drive/libido, physical and sexual performance, the cheapest and healthiest way is through physical exercise. The result is usually fast with a noticeable improvement within the first two to three 30 minutes of physical exercise sessions. Whether you are a gym or yoga person any exercise is good for your health, sex drive and performance included. Researchers and medical experts have found a strong correlation between physical exercise and improved sexual performance and an increase in libido. 

A strong pelvic floor enhances rigidity during erections and helps keep blood from leaving the penis by pressing on a key vein. In a British trial, three months of twice-daily sets of Kegel exercises (which strengthen these muscles), combined with biofeedback and advice on lifestyle changes — quitting smoking, losing weight, limiting alcohol — worked far better than just advice on lifestyle changes.

Source: Harvard Medical School-5 ways to overcome Erectile Dysfunction

Top 7 Exercises to Improve Sexual Performance and Boost Libido

  1. Weight Lifting

Testosterone is related to sexual longing and energy. Science proposes lifting weights improves sex drive by urging your body to deliver more testosterone. Since sound testosterone levels are related to sexual craving, doing practices that can expand testosterone may likewise amp up your drive.

On the off chance that you as of now do some kind of solidarity preparing as a component of your wellness normal, some minor changes might be all you require to guarantee you’re boosting your testosterone-creating potential. Specialists recommend the accompanying three hints to benefit from your weight lifting meeting:

  • Working all the significant muscle gatherings, particularly your legs (the biggest in the body)
  • Doing fewer reps with heavier weights
  • Shortening your rest time between sets

 

  1. Running

In all honesty, running could give you a lift in the room. In addition to the fact that running improves your self-perception and consequently certainty, you’ll additionally have improved energy levels. Moreover, research by the Endocrine Society found that running can prompt an expansion in testosterone in men, just as diminishing occurrences of hypogonadism, a condition which can prompt erectile brokenness and a brought down drive. Loss of stomach fat through running can likewise imply that the bloodstream to the penis is expanded.

 

  1. Extreme cardio exercise

Extreme cardio exercise (HIIT) includes switching back and forth between going as hard as possible, at that point resting for a brief period. HIIT is perhaps the best fat-consuming exercise you can do, and it can likewise knock up your moxie.

Extraordinary cardiovascular exercise like HIIT is an incredible method to let out some pent-up frustration since it brings down levels of the pressure chemical cortisol in your body. Raised cortisol has been appeared to fundamentally decrease testosterone, so holding your pressure under control is vital for keeping a sound sex drive.

 

  1. Yoga

The number of American men doing yoga developed from 4 million out of 2012 to 10 million out of 2016. Why are folks out of nowhere so keen on yoga? Perhaps in light of the fact that they’re getting on to the numerous medical advantages this training gives—including improved sexual wellbeing.

Tantra yoga is the thoughtful most normally connected with sex (and Sting). With its attention on connecting with your body as well as associating with an accomplice, tantra yoga has a long history of utilization among couples hoping to zest things up in the room. But since all yoga includes extending and getting your energy streaming, any sort of yoga practice can possibly improve your charisma. It additionally assists with adaptability, which your partner(s) will probably appreciate.

 

  1. Dancing

Obviously, the associations between dance and sex don’t end there. The two exercises are useful for your wellbeing in an assortment of ways, regardless of whether it be getting your pulse up, offering an awesome detox subsequent to burning some calories, or delivering a surge of upbeat chemicals.

You can enlighten a great deal concerning an expected sweetheart from the manner in which they dance. As per an overview of 2,000 ladies by The Daily Mail, 80% said they encountered an immediate relationship between’s a fella’s presentation in the club and in the room. Furthermore, on the off chance that we are to accept all that we’ve found out about Prince, that is one situation where the relationship was surely well-suited.

  1. Swimming

Need to improve your perseverance, construct muscle, and get an incredible cardio exercise? Take a dip. Swimming is perhaps the most productive approach to improve general wellness, all without the mileage on your joints that comes from running and other high-sway exercises.

Maybe obviously, the sort of wellness that comes from swimming routinely can truly surrender you a leg in the room. In a Harvard investigation of 160 swimmers, members in their 60s announced sexual experiences similar to average, non-swimming individuals, in their 40s.

 

  1. Kegels

You may consider Kegels as an activity for ladies (in the event that you consider them by any means), however this pressing of your pubococcygeus (PC) muscles—the ones you use to stop the progression of pee mid-stream—can prompt better sexual perseverance and control.

How would you do a kegel workout? The initial step is to figure out your PC muscles by halting and beginning while you pee. Whenever you’ve recognized the impression of a kegel workout, you can do them any time. Firmly crush your PC muscles and hold for 10 seconds, at that point discharge for however many reps as you can oversee.

The importance of Sleep for healthy body and mind.

Poor sleep is strongly linked to weight gain, restlessness and lower focus during the day. If you sleep less than the required duration, you’ll probably skip exercising and eating healthy as your focus will be shaky. In an extensive review study, children and adults with short sleep duration were 89% and 55% more likely to develop obesity.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2398753/ The effect of sleep on weight gain is believed to be caused by numerous factors, most commonly hormones and motivation to exercise. Good amount of sleep helps with recovery of muscle as well which helps to exercise at the same level the next day. Studies show that sleep-deprived people tend to have bigger appetite and tend to eat more calories. Sleep deprivation disrupts the daily fluctuations in appetite hormones and is believed to cause poor appetite regulation. This includes higher levels of ghrelin, the hormone that stipulates appetite, and reduced level of leptin, the hormone that suppresses appetite.https://pubmed.ncbi.nlm.nih.gov/15602591/ Sleep is also very important for various aspects of brain function like cognition, concentration, productivity and performance. A study about sleep deprivation has found that sleep deprivation can have similar effects on our brain function as alcohol intoxication.https://pubmed.ncbi.nlm.nih.gov/10984335/ On the other hand, good amount of sleep has shown to improve problem-solving skills and enhance memory performance for both children and adults. In a study on Basketball players, longer sleep has shown to significantly improve speed, accuracy, reflex actions and mental wellbeing. On the other hand, A study on over 2,800 women found that poor sleep was linked to slower walking, lower grip strength, and greater difficulty performing independent activities.https://pubmed.ncbi.nlm.nih.gov/17969465/ People who get less quality and duration than required sleep are at far greater risk of heart disease and stroke. Sleep deprivation can cause prediabetes in healthy adults in as less as 6 days. Many studies show a strong link between short sleep duration and type 2 diabetes.https://pubmed.ncbi.nlm.nih.gov/19910503/ Mental health issues, such as depression, are strongly linked to poor sleep quality and sleeping disorders. It’s been estimated that 90% of people with depression complain about sleep quality.https://pubmed.ncbi.nlm.nih.gov/16259539/ Poor sleep has also been strongly linked with long-term inflammation of the digestive tract, known as inflammatory bowel disease. Researchers are even recommending sleep evaluation to help predict outcomes in individuals with long term inflammatory issues.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3995194/ Sleep loss reduces your ability to interact socially. Researchers believe that poor sleep affects your ability to recognize important social cues and process emotional information. https://pubmed.ncbi.nlm.nih.gov/20337191/

The best ways to stay mentally and physically prepared for your profession.

Living in the unprecedented times that we currently do, the pandemic has forced many people to put their careers and professions on hold, in particular the Musical Theatre industry; a high intensity, hard working and extremely physical job.

For me and many other fellow performers it has been a matter of making sure our mental well-being and physical health has been looked after in preparation for theatres to return again so we can go back to pursuing our career just like many others will have had to do in other professions, such as personal training or other sporting careers.

Key motivators for your profession that can be specific to YOU…

As hard as staying motivated is during these times where motivation has to be driven by yourself and nobody else, there are many ways to keep positive and stay motivated for when your profession returns such as:

  • Setting realistic physical achievements that will enhance and improve your performance when you return to work such as walking 5000 steps per day or joining in a live workout three times a week to build up stamina again.
  • Make the physical exercise you are doing specific to YOU and your profession. As an example on a long walk I would listen to music from the musical I am going to be working in next to motivate me and help me enjoy the physical exercise more. Make. It. Suit. You.
  • Make a story board or a mood board with pictures of all of the things you would like to achieve or things that inspire you that you can set as your Lock Screen on your phone to remind you daily of where you would eventually like to be in your career.

Here is an example of mine…


An interview with Musical Theatre professionals…

Here is a clip of fellow Musical Theatre performers Alex Steele, Maddison Rowe and Esme Bacalla-Hayes answering some of my questions on how they are staying mentally and physically healthy in preparation for when the industry reopens again. Including advice and insightful information as to how and what YOU could do to improve mental well being, motivation and physical performance in preparation for YOUR profession…

An overview of general tips the girls suggested that help with mental health that everyone can benefit from…

  • Make a to do list for the day ahead and check things off as and when you do things, great for peace of mind and to relieve stress.
  • Make your bed and tidy your room, as silly as it sounds it really does make you feel a whole lot better.
  • Try to keep yourself in a routine throughout the day, it keeps the mind occupied and focused.
  • Most importantly, KEEP GOING, YOU’VE GOT THIS. A positive mental attitude is key.

Physical exercise and its effects on your mental well-being…

It becomes very apparent after talking with three professionals that are awaiting their career to restart that physical exercise can have a huge impact on not just your physical health but your mental well-being and motivation too which are both huge factors to keep in mind during the current circumstances where mental well-being and motivation can be affected the most.

Things physical exercise can help with in particular are:

  • Positivity.
  • Feeling more alert and energised.
  • Relieving stress.
  • Sleeping better.
  • Increase in self confidence.

So here are some tips on how to specifically stay PHYSICALLY prepared for your profession…

At home workouts!

At home workouts are a great way to start getting physically prepared for your career again. It is something you can do at your own pace within the comfort of your own home, without feeling like you have to keep up with anyone else. It is also a FREE and easy way to keep active without needing much equipment.

Setting 3 workouts per week on specific days would be a great place to start to enable your body and mind to adapt to the changes that are being made in regards to physical exercise, when you feel ready you can build the quantity of workouts OR how long you workout for.

‘Short on time? Hate the gym?  Too tired to exercise after work? 10 minute workouts are just what you need.’ NHS.uk.

If you’re struggling to find the right ones for you here are some of the workouts I like to use for some inspiration…

  • Gabby Allen workouts.
  • Courtney Black workouts.
  • Joe Wicks workouts.

These are all FREE and available on either YouTube, Instagram or Facebook so go and have a try!

 

A simple walk can work wonders!

’Walking is simple, free and one of the easiest ways to get more active, lose weight and become healthier’ NHS.uk.

Walking is one of the most underrated forms of exercise yet it is so beneficial for both the mind and body. Taking a long walk can be just as beneficial as a short workout in regards to burning calories. A great way to track how far you have walked and how many calories you have burned is buy using the ‘Fitness’ App on either your phone or Apple Watch if you have access to one.
Here is an example of a walk I went on and just LOOK at how many calories I burned… from a walk!

REMINDER!

However with this all being said this is just a reminder to everyone that it is very much OKAY to have days where you don’t feel motivated or don’t feel like you want to workout and be your most productive self. It is OKAY to feel anxious or stressed about the future and how your profession will be affected by this pandemic. It is OKAY to rest and take a day to look after your mental health in other, more comforting ways. Do you know why? Because we are human and each day is never the same for many reasons. The most important thing is that we have the tools and knowledge to come back from these more trying and difficult days, knowing that the simple walk or workout may make you feel that little bit better…

https://www.nhs.uk/live-well/exercise/

https://www.nhs.uk/oneyou/every-mind-matters/?WT.tsrc=Search&WT.mc_id=Brand&gclid=Cj0KCQiA7YyCBhD_ARIsALkj54oDk_1UUTj367kj3bmTXOcjeDA-NPKg9eLB-BsFS5o6MXhyXICqKq0aAmuIEALw_wcB&gclsrc=aw.ds

 

Using Progressive Overload to Improve Fitness and Wellbeing, and How to Implement it in Home Workouts.

During the COVID-19 pandemic, home workouts have been paramount in providing a sense of normality, routine and enjoyment. Home workouts have become a new trend, flourishing amongst social media platforms and providing people with a way to occupy their increased free time due to the furlough scheme, or working or studying from home. Creating fitness and well-being goals have provided a healthy distraction during these seemingly never ending national lockdowns. Progressive Overload can be applied to training regimes to help people improve health and fitness by gradually increasing the demand on the body and muscles.

The Principles of Training acronym, referred to as ‘SPORID’, is a great way for people to both stay on track with their fitness regime and allow them to achieve their goals, potentially including mental wellbeing, improve toning, improve strength or overall physique. The components are: Specificity, Progressive Overload, Rest and Recovery, and Individual Differences.

Progressive Overload and Motivation

Progressive overload is a pivotal component in enhancing health and fitness and involves the continuous increase of difficulty or demand on the muscles by increasing the duration, weight or repetitions involved within the fitness program. This is an important factor in maintaining dedication and motivation to continue exercising, especially during the monotonous days during national lockdowns. Therefore, despite gyms closing, it is important to be able to apply progressive overload amongst home workouts to firstly achieve the desired outcome, but also remain committed to exercising. There are mental and physical benefits to exercising, suggested by the NHS, which are especially important during the difficult times due to the COVID-19 pandemic.

In relation to motivation, progressive overload is important to ensure the participant doesn’t plateau in their performance or improvements. Witnessing the improvements in fitness can instil motivation because repetitive exercises can be avoided and interesting variations can be included in the regime.  Seeing the results acts as a driver for further change until the desired outcome is reached…whatever that may be!

Progressive Overload at Home

To effectively achieve progressive overload, the principles of Frequency, Intensity, Time and Type (“FITT”) must be implemented within the workout. It may be ideal to include a combination of these principles, or select one aspect and focus on this in the training regime.

Frequency‘ relates to the amount of times you perform the exercise or routine each week. Increasing the ‘intensity‘ refers to gradually moving from a form of an exercise, to a more difficult form. The ‘time‘ component refers to increasing the duration which you perform that exercise/ routine for, or could refer to the reduction in ‘rest time.’ Finally, ‘type‘ means the sort of activity which you are performing within the regime.

Progressive overload can be included in training regimes at home, and even without the gym equipment. The shutting of gyms and the national lockdowns increased the demand for home gym equipment. This demand could not be met by all manufacturers, meaning variations for at home workouts are important for keeping them exciting, new and effective.

Progressive Overload Demonstrations

The following videos demonstrate a simple workout plan for 3 different, at home exercises, requiring just minimal space. Each exercise has 3 different variations to offer examples on how to use progressive overload to change the ‘type’ of exercise. The range of exercises vary significantly, providing suitable alternatives to accommodate your needs, perhaps dependant on your age or ability.

Squats offer an option for lower body work, press ups concentrate on the upper body, and burpees offer a cardio option for your fitness plan. However, a limited  variety of equipment, such as dumbbells, resistance bands and exercise balls can increase both the intensity and alter the type of exercise, thus recruiting a wider variety of muscles, improving overall fitness, and helping achieve goals and targets. This equipment is accessible by clicking here.

With hopes of national lockdowns being eased over the year of2021, and gyms reopening, a fourth variation of the exercises has been demonstrated to show how these can be further progressed with gym equipment.

Squats:

  1. Air Squats:

Coaching points:

  • Chest and head upright, do not bend forwards.
  • Knees shoulder width apart.
  • Knees remain slightly outwards for all squats.
  • Squeeze gluteus muscles when upright.

2. Squat Pulses:

Coaching points:

  • Deep squat, 90 degree angle, squat 2 inches up and down.

3. Squat Jumps:

Coaching points:

  • Land softly on the balls of your feet.
  • Use your arms to generate more power and jump higher.

4. Weighted Squat Press:

Coaching points:

  • Keeping chest tall, hold weight at chest height.
  • Add overhead press. Push weight up, do not lock elbows out.

Press ups:

  1. Knee press ups:

Coaching points:

  • Arms directly under shoulders.
  • Soft elbows, do not lock elbows out.
  • Chest to elbow height.
  • Elbows out to develop chest muscles or in to develop tricep muscles.
  • Bring knees closer to make the exercise easier.
  • Engage the core to protect your back for all press ups.

2. Full press ups:

Coaching points:

  • On toes, full length press up.
  • Keep body straight from shoulders to ankles.

3. Elevated Press Ups:

Coaching points:

  • Use a platform (e.g. a chair) to raise feet.

4. Weighted Press Ups:

Coaching points:

  • Wearing a weighted vest/ weight on back, perform a standard full press up.
  • Get somebody to help put the weight on your back.
  • Put the weight in the centre of your shoulders.
  • Engage the core to ensure the back is straight and protected.

Burpees:

  1. Staggered burpees:

Coaching points:

  • Squat – step into plank – squat – stand.
  • Engage the core to keep balance and protect your back.
  • Pause in the plank position to ensure your hips or back don’t drop.
  • Start slowly until comfortable with the technique.

2. Jumping burpees:

Coaching points:

  • Squat – jump into plank –  jump to squat – jump upwards.
  • Keep back straight when in plank position.

3. Tuck knee burpees:

Coaching points:

  • Tuck and jump, knees to chest, use arms to generate more power and height.
  • Landing on the balls of your feet.
  • Optional progression: incorporate press up when in plank position.

4. Weighted Burpees:

Coaching points:

  • Overhead press the dumbbells/ weight plate.

Safety Considerations

There are various safety implications which must be considered when applying progressive overload. It is vital that you adopt the correct technique. Maybe practice the exercises involved for 2-3 weeks before applying progressive overload.

Also, you must focus on being “progressive” in order to avoid overtraining. Increasing the frequency, intensity, time or type individually could reduce your susceptibility to injury and allow the body to cope gradual increased demand.

Finally, rest and recovery must be prioritised within any exercise programmes – it is during this period that the body actually adapts its shape and form. Read more about the importance of recovery by clicking here.

 

 

 

 

 

 

 

The Health Benefits of Cold-Water Therapy and How you can Try it at Home

Did you know that immersing your body in cold water can have a wide range of benefits for your mental and physical wellbeing? The idea of stepping into cold water sounds completely unappealing and is usually something we actively aim to avoid. However, cold-water therapy is now becoming increasingly more popular amongst a wide range of advocates who are incorporating the practice into their daily lives.

Not quite convinced to take the plunge? Here are some of the benefits it can have:

Reduced Muscle Soreness

DOMS, or delayed onset muscle soreness, can be painful and debilitating. It can diminish your determination, leaving you stuck between a rock and a hard place, especially when your goals require you to complete intense daily exercise. Cold water immersion is a proven natural way to help your body recover faster. This is because the cold water causes your blood vessels to constrict helping with swelling and inflammation. The cold also lowers the temperature of the damaged muscle tissue and numbs the nerve endings which can bring much needed pain relief without reaching for the Ibuprofen!

Improves Lymphatic Drainage and the Immune System

The lymphatic system is a vitally important part of our immune system and is organised through a network of lymph nodes which attack bacteria, viruses and parasites.

However, unlike the circulatory system, the lymphatic system doesn’t have the heart (pun intended) to pump the lymph fluid around our body and instead relies on body movement and the contraction of muscles to push the fluid around the system.

Science lesson over, this is where cold-water therapy comes in. Cold temperatures cause lymph vessels to contract which forces the system to pump these fluids through the lymph nodes. After regular practice this can help cleanse the body and avoid a build-up of toxins. Leaving you infection-free!

It Has the Potential to Reduce Stress and Anxiety

Firstly, cold-water therapy is not a cure for stress or anxiety and should not be treated as such, however research into the iceman, Wim Hof, has shown that by inducing stress on the body (through cold-water immersion) and combining this with meditation and breathing exercises, the brain releases opioids and endo-cannabinoids.

These cause a variety of effects such as:

  • Pain relief
  • Reduced anxiety
  • Regulation of sleep
  • Regulation of memory
  • Enhanced mood

There is also a separate theory that cold-water therapy can reduce your reaction to stress over time, as your body and mind begin to adapt to a stressor (the cold water).

Want to try mediating before cold-water therapy? See our guide to Mindful Meditation.

Having a Go at Home

We understand you won’t be jumping straight into an ice bath or rushing to your nearest body of water for some wild water swimming just yet. But having a cold shower at home is just as effective and a really easy and safe way to replicate these methods at home and start reaping the benefits straight away:

  • Firstly, it’s completely up to you whether you hop straight into a cold running shower or take it nice and easy; gradually dropping the temperature from warm to cold.
  • Each day push yourself to stay immersed for a little bit longer and set yourself timed goals.
  • Start with 30-40 seconds on the first day and keep progressing.
  • Focus on controlling your breathing.
  • Breathe deeply and count each inhale and exhale.
  • Take note of how you feel, do you feel awake, energetic, happy?

Set yourself a challenge and have a go! It offers the opportunity to discover a range of benefits for your body and mind all in the comfort of your own home.

However, if muscle recovery is your main concern and cold water don’t suit you, have a look at our guide; What Type of Bath is Better for Muscle Recovery?