Category Archives: Recovery and Prevention

Recovery and prevention are vital to progress. Injuries can take you out of your fitness altogether and create even more issues in the future. The answer? Knowing how to prevent them.

Fitness Accessories to Complement Your Daily Activities

Every day if we notice our daily activities, some of us may barely going for workout sessions to keep ourselves healthy. We can do the exercises every week, but there is some solution for those who think that is not enough.

Daily activity can be different for anyone, even at lockdown terms. We could choose to go out for some fresh air or stay at home, but for those who are often going to the gym for exercise, this can be a problem.

On the weekend, we have more leisure than on weekdays. The picture below gives us a sample of how a lot of people are conducting exercises on Car Free Day during the weekend.

Workout on Weekend
People exercises at Car Free Day

To keep ourselves healthy, we do not need to go on fitness every day, but we can wear some accessories to keep ourselves trained at all times. Though it may look weird at the office, at least it can compensate for our daily training.

Some accessories are designed to complement our training, but only a few accessories are suitable for daily life. To break it down, two accessories are best to fit in your daily life.

Ankle Weights

Ankle Weights

Ankle Weights is a fitness accessory that allows us to build up some muscles on our legs. When we try it for the first time, we will feel like the walk we normally used to handle at a normal pace becomes heavier than before.

You can pair it with Arm / Wrist Weights, practically if you want to train multiple sections of muscles at once (From Legs to Arms). But we have to take note that the challenges will be doubled when doing it.

A good reference is from Hajime No Ippo, where Sendo trains his legs gradually by adding weight as soon as he gets used to the Ankle Weights training. At first, he got tired by just walking around, but he gradually increases the weight on the ankle weights once he gets used to it.

Sendo advises for Ankle Weights – Hajime No Ippo Chapter 246

As Sendo’s statement, it is better to do this exercise regularly and gradually increase the weight. We may not see the result of the training until we can feel the difference between equipping ankle weights initially and once we add more weights.

Recommendations

Ankle Weights is best used to do daily activities since it was others may not notice it when you wear it, and the length of your pants, such as jeans, was enough to cover it.

Nordic Lifting publishes the recommendations about using Ankle Weights, but the writer wants to expand it further, so we can wear it once we understand how it works.

Anyone can wear it during their daily activities, regardless of where we are. The writer’s advice is to maintain safety when using it, especially if you are doing some important things such as driving. If the legs become too tired to handle, you need some rest and took off the weight to ease it down.

Arm / Wrist Weights

Arm / Wrist Weight
Arm / Wrist Weight

Arm Weights is a fitness accessory suited for any user that wants to train their arm strength, such as biceps and triceps. Unlike the Ankle Weights, the Arm / Wrist Weights are exposed, practically if we did not wear the long sleeve suit.

We can wear it anywhere they like, and Arm / Wrist Weights can be paired with Ankle Weights. However, we must be careful since there are many Arm and Wrist Weights types, and each of them has a different weight distribution. Arm Weights can cover your hand to the wrist, while Wrist Weights focuses on your wrist.

Recommendations

Arm / Wrist Weights are best used if you want to train when doing some job that makes them unable to do an exercise that can train your muscles. Since leg muscles are easier to train than arm muscles, it is best to gradually train your arm.

To make sure you can pick any brand that can suit your taste, it is best to wear arm weights that weigh up to 2 lb or 1kg instead of above it. That’s because our arm is more vulnerable to tiredness than the legs, practically due to gravity as a prime example. While we can take a rest or sit down, use this chance to take off the Arm / Wrist Weight to loosen up some muscles and relax.

Recommended Brand

Some of the products, such as Exercise Fitness, provides an accessory that can help you to train their arms and legs. You can find the exercise Fitness website here:
https://www.exercise.co.uk/fitness-accessories

While some opt to pick a fixed weight, the writer recommends a weight that can increase or decrease according to user needs. Sendo from Hajime No Ippo already gives an example about adding weight gradually, as it will give us the difference between wearing the ankle weights and not wearing them in the long-term.

Getting flexible Arm / Wrist Weights and Ankle Weights can be beneficial in the long-term training instead of the fixed weight. We may also ask the store whether they sell the equipment to adjust the weight they feel fit when they want to. Another thing to notice is the price itself, which can be more worth than what we can expect.

Another is to get an accessory that can fit both the Wrist and Ankle, although it will be difficult to acquire due to equipment complexity. The size of your wrist and ankle could be different.

Why the writer pick these two accessories? That’s because these two are the best accessories suited for our daily life. The benefit is we can go mobile with these weights equipped as we can just travel with these accessories equipped. The con side is if we took it off somewhere, we may realize that we lost something when we get back home.

Furthermore, if you don’t like going to the gym, these two fitness accessories can help compensate for your training.

3 low impact, at home exercise ball movements for people with mobility issues

We know that getting older can take its toll on your muscles and joints, in a time such as 2021 when getting out might be harder than expected, having a quick, low impact exercise session is perfect for getting yourself moving. Using equipment available on our website, here are 3 low impact movements you can do at home with an exercise ball.

1. Sit ups

As someone that has never been great at sit ups, using an exercise ball to provide that extra bounce and support underneath your back can really help you to do a few more sit ups than just one on the ground. Here is an image showing how to position yourself properly and maintain a good sit up with balancing on the exercise ball.

You can also try this type of movement when you are laid in bed, and instead of trying to do a full sit up just trying lifting slightly and pushing your hands forward. From there only lift your body a little until you feel your core tighten and hold for 5 seconds, longer if you can, but any hold is good. Doing this each day will drastically improve your overall core and back strength and support you even if you’re just sitting around.

2. Hip thrust

This movement is great for increasing motion in your hips and ultimately strengthening the bottom of your back. Along with the sit ups, the hip thrust movement in great for engaging your core, strengthening your back and increasing mobility.

 

To do this movement correctly, position your shoulder blades on the middle of the ball and ensure you have your balance. If you can’t balance properly right away, use a sofa or a chair to support you while getting into position. From the position, with or without an added weight, if you slowly lift your hips from the lower position and push your hips up until your legs are straight across. Hold the position for at least 5 seconds and slowly lower. It might not seem like it’s doing much but every little move you make and hold is gradually adding to your internal strength, and by doing so it is increasing your overall fitness.

You can also try this similar movement, in which you stay in the raised hip position and roll the ball underneath your body and roll back again to work your hamstrings.

3. Upper body raises

Okay, while I don’t know the actual term for this exercise movement it is most simply like a reverse sit up. For example, while the first sit up movement is raising your body chest first to your knees, this second movement is raising your back. Lay your stomach on the ball with your legs straight behind you, hands on your head and raise your body up until you’re facing forward.

If you are struggling, here is a video of Davina McCall demonstrating this movement with this exercise ball.

These exercises may seem difficult at first, but a little effort into each movement helps you!

7 Exercise Routines to Relieve Lower Back Pain

 

Lower back pain is a painful and incapacitating health condition, which is common mostly because it may be caused by numerous reasons.

It may arise as a symptom of an underlying condition like fibromyalgia or kidney stones in some cases. Other times, lower back pain could be a result of an inactive lifestyle, bad form while working out, or monotonous motions.

More recently, more than a third of Britons have reported an increase in back pain due to sedentary lifestyle habits caused by the government-induced lockdowns.

This article will look at 7 exercise routines that can help in reducing or relieving the pain and strengthening your lower back muscles. First, a few tips:

 

  • Stretch your lower back with care; be gentle and cautious especially if you’ve had or have any type of injury or health concern.
  • If you feel the pain is getting worse or you’re feeling very sore, take a day off to recuperate.
  • Ensure you’re breathing smoothly throughout each routine. Use your breath as a guide to ensure you don’t strain or overdo it.

 

  1. Piriformis Stretch :

This routine works your piriformis muscle found deep in your buttocks. Stretching this muscle helps in relieving pain and tightness in your buttocks and lower back.

The piriformis stretch can be done following these steps:

  • Lie flat on your back with your two knees bent and your feet flat on the floor.
  • Place your right ankle at the bottom of your left thigh.
  • Then fasten your hands behind your left thigh and then pull up towards your chest until you feel a stretch.
  • Stay in this position for 1 to 3 minutes.
  • Repeat on the other side.
  • To make the stretch more comfortable; you can keep the bottom of your foot planted on the floor. Rest your head on a cushion for support.

 

  1. Childs Pose:

This exercise routine works your hamstrings, gluteus maximus, and spinal extensors. It helps in relieving pain and tension across your spine, neck, and shoulders. It has a soothing effect on your body, loosening uptight lower back muscles, promoting flexibility and blood circulation along the spine.

  • With your hands and knees on the ground, sink back through your hips to rest them on your heels.
  • Pivot at your hips just as you fold forward, walking your hands out in front of you.
  • Rest your belly on your thighs.
  • Stretch your arms in front of or alongside your body with your palms facing up.
  • Breathe deeply and relax any areas of tension or tightness.
  • Maintain this pose for 1 minute.
  • If you feel you’ll need more support, place a rolled-up towel underneath or on top of your thighs.
  • It could also be more comfortable when you widen your knees and rest your forehead on a cushion.

 

  1. Pelvic Tilt:

This exercise builds strength in your abdominal muscles, relieving pain and tightness in your lower back. It also helps in strengthening your glutes and hamstrings.

The pelvic Tilt can be done following these steps:

  • Lie on your back, bending your knees and placing your feet flat on the floor.
  • Contract your abdominal muscles as you flatten your back against the floor.
  • Maintain normal breathing, holding this position for up to 10 seconds.
  • Release and relax taking a few deep breaths.
  • Do 1 to 3 sets, repeat 3 to 5 times daily.

 

  1. Cat-cow Stretch:

This exercise is a perfect way to awaken your spine while also stretching your neck, shoulders, and chest.

The Cat-cow stretch can be done following these steps:

  • Go on all fours in a tabletop position with your hands and knees on the ground.
  • Press into your feet and hands as you inhale to look up, filling your belly with air.
  • Exhale as you tuck your chin into your chest, arching your spine toward the ceiling.
  • Continue this movement pattern with each breath.
  • Repeat for 1 to 2 minutes.
  • For more intense holds, simply remain in each position for 5 to 20 seconds at a time as opposed to moving with each breath.

NOTE: If you have wrist concerns, place your hands slightly forward instead of directly under your shoulders. For knee concerns, place a cushion under them for padded support.

 

  1. Seated Lower Back Rotational Stretches:

This exercise routine helps to relieve pain, strengthening the lower back and working the core muscles.

Here’s how to perform the seated lower back rotational stretch:

  • Sit on a chair without arms, keeping the feet flat on the floor.
  • Turn at your core to the right, keeping your hips square and spine tall.
  • Place your hands at the back of your head, or position your left hand on your right knee to support the stretch.
  • Maintain the position for 10 seconds.
  • Repeat the exercise on the left-hand side.
  • Repeat on each side 3 to 5 times twice daily.

 

  1. Knee to chest:

This is a good stretch to relax your thighs, hips, and glutes while promoting overall relaxation.

The knee-to-chest stretch can be done following these steps:

  • Lie on your back with your knees bent and your feet flat on the floor.
  • Keep your left knee bent or spread it straight out along the floor.
  • Draw your right knee towards your chest, fastening your hands behind your thigh or at the top of your shinbone.
  • Lengthen your spine all through down to your tailbone and avoid lifting your hips.
  • Take deep breaths, releasing any tension.
  • Maintain this pose for 1 to 3 minutes.
  • Repeat with your other leg.
  • For a deeper stretch, tuck your chin into your chest and lift your head toward your knee.

 

  1. Belly Flops:

This routine decompresses your lower back through supported elevation.

To perform the belly flop routine:

  • Roll up a blanket or towel lengthwise and place it horizontally in front of you.
  • Lie front-side down over the towel or blanket so that your hipbones are pressed into it.
  • Relax your body completely. You can turn your head to either side.
  • Keep this position for 1–2 minutes and repeat 1–3 times, resting 30–60 seconds between sets.

 

The Bottom Line

Lower back pain can take a huge toll on you and your life. These easy exercises will have an immense impact on your recovery. They’ll help work your core muscles to improve flexibility, stability, and provide you with relief. We also have a superb guide that covers ways to prevent lower back pain and injuries, and how to strengthen your lower back altogether.

6 FAQs ON CHRONIC DISEASE AND EXERCISE: ANSWERED!

Hello there!

Are you suffering from a chronic disease? Are you hitting the age of 50+ and wondering about chronic diseases and how to manage them with exercise? Well, now more than ever, the answers to the below FAQ on chronic disease & exercise is relevant due to the alarming report that chronic diseases are responsible for almost 70% of all deaths globally.

1. What is a Chronic Disease?

The medical community is yet to agree on a single definition for the term “Chronic Disease” as there exists a variety of definitions. The differences depend on the research data and the lead authors. Thus,  According to Wikipedia, a chronic disease is

“A human health condition or disease that is persistent or otherwise long-lasting in its effects or a disease that comes with time”.

An academic study authored by a geriatrician defined it as

“A conditions that last a year or more and require ongoing medical attention and/or limit activities of daily living”.

MedicineNet says the chronic disease is

“one lasting 3 months or more”

The World Health Organisation (WHO) also defined it as

“Diseases that are of long duration and generally slow in progression and are not passed from person to person”

From the above, we can safely conclude that it is a non-communicable health condition that persists for over 3 months and can be managed with medicine and exercise.

2. Is diabetes a chronic disease?

Irrespective of which lens you are viewing a chronic disease list from, you are certain to find diabetes. The Centres for Disease and Prevention (CDC), Wikipedia,  other medical practitioners and researchers have all listed diabetes as a chronic disease.

3. Is depression a chronic disease?

FAQ ON CHRONIC DISEASE

Yes! Depression is listed on the Centers for Medicare and Medicaid Services (CMS.gov) extensive chronic diseases list.

4. What are the top ten chronic diseases?

According to a reputable health stakeholder, the below are not just the top ten chronic diseases in recent times but also, the most expensive, causing havoc to patient’s finances.

  • Cardiovascular Diseases
  • Smoking-Related Health Issues
  • Alchohol-Related Health Issues
  • Alzheimer’s Disease
  • Stroke
  • Arthritis
  • Diabetes
  • Cancer
  • Obesity
  • Asthma

5. How can exercising help manage chronic disease?

FAQ ON CHRONIC DISEASE & EXERCISE

Researchers have provided overwhelming evidence indicating a lack of exercise as the primary factor underlying all chronic diseases.  As a believer of the adage, “it’s better late than never”, undertaking regular mild exercises from the minute one becomes self-aware will enable patients to overcome fatigue (common complaints made by patients with chronic diseases) and to a large extent improve the health condition.
Wondering how? Check this and that out.

6.  Four types of exercises to manage chronic diseases

It is paramount to note that although exercising is a wonderful way of staying young and healthy, not all forms of exercises are advised. There are specific types of exercises that are proven to have a better effect on managing chronic diseases. They are categorised into 4 key areas as illustrated below.

Endurance:

Endurance exercises keep your heart alive as demonstrated in the video. Grab our treadmills and bikes to undertake your endurance exercises.

Strength:

Stronger muscles make everyday activities easier and feel lighter. Watch the video on how to achieve this.

Balance:

Balance exercises help prevent falls, a common problem in older adults that can have serious consequences. These exercises include standing on one foot, “tai chi” and balance walking.

Flexibility:

As you grow older, certain things become much more difficult to do. Perform the above exercises, then you will have one less thing to worry about.

In summary, exercising regularly is a wonder drug you need to help manage and prevent chronic diseases.

Connect with me:

FAQ ON CHRONIC DISEASE & EXERCISE

Protein Powder – The homemade alternative

What is protein powder?

Protein powder is one of the biggest trends in the exercise industry  with more and more people jumping on the idea. Protein is important when it comes to maintaining body tissue as it contains amino acids which are the vital ingredients when it comes to muscle growth. Protein powder will give you the same benefits as any protein rich foods such as chicken will provide tense why they are commonly being used as meal replacements, yet are best used as an addition to normal meal routines. Using a protein based drink or snack after  a exercise will help boost your pre workout recovery  so you can get back to the gym sooner rather then later.

Adapting and keeping fit in the current state of the world is a challenge with access restrictions to exercise equipment.  Having to stay inside but staying healthy can be troublesome over extended periods of time especially with access to exercise nutrition. Homemade protein powder is a cheap and stress free way to access nutritional supplements in your own home. The only three ingredients that you need are

  • Milk Powder
  • Rolled Oats
  • Almonds.

In 5 minutes you will have your very own homemade protein powder, so accessible to even the busiest of people. All you need is a blender and you’re fit to go. Yet what’s even better is all 3 of these ingredients have extended shelf lives so are easy to store for a rainy day.

Ingredients:

  • 3 cups or 240G of skimmed instant milk powder
  • 1 Cup or 80G of Rolled oats.          
  • 1 Cup or 142G of almonds

 

Method:

  1. Set up a safe clean and organised workspace, for this recipe you will need something to blend/pulse the ingredients together. Any blender or food processor will do.
  2. Place 1 cup of rolled oats, milk powder and almonds into the blender/ food processor.
  3. Blitz all 3 of these ingredients together in the blender.
  4. Once the contents have reached a powder like consistency add 2 more cups on milk into the blender.
  5. Blitz the contents again to ensure contents are fully blended.
  6. Scoop the powder into an airtight container suitable for storage.

Video:

Additional information:

You now have homemade protein powder in under 5 minutes ready to help you recover from your next workout. This will last for 2 weeks if stored in a cool dry place, if you require this for longer it is recommended to store the finished product in the fridge.

Now you have your protein powder your ready to work out so why not check out  how to get back into exercise from the lockdown break here:

Returning to exercise after a break

Why not make something tasty with your protein powder with things like protein bars or shakes. Find out more here:

Homemade peanut butter protein bars

PREGNANCY EXERCISES. Where To Start?

If you are an expectant mum, whether this is your first pregnancy or not, this is an important time in your life. You want to stay healthy and well for yourself and your baby.  And staying active can help you to do exactly this!

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Want to move fast? Jump to the right section below.

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At first, we would suggest you to consider very basics in a relation of exercise and pregnancy. You can visit NHS website to familiarise yourself with some simple exercise tips for expectant mums.

BENEFITS OF STAYING ACTIVE IN PREGNANCY

Physical activity will help you to sleep better, control pregnancy weight gain, improve your mood, just to name few benefits.

Expect to be less tempted to take part in physical activity in your first trimester due to morning sickness and your body getting used to a new way of existing. However if you manage to do some type of activity you will feel miles better for it! Don’t worry if you cannot, most pregnant women are ready to do more in second and third trimester.

START WHERE YOU ARE

Don’t overdo it! Think about your current activity levels. Whether try to maintain these or build up gradually if you are not achieving daily recommended dose of exercise. Always remember to be gentle with yourself, one step at a time.

ENJOYMENT

Make sure you enjoy what you do! You want to increase positive energy in your life. You can try Pregnancy Yoga, swimming or just stick with daily walking. You can get yourself some nice equipment to boost your motivation too.

SOCIALISE

Now, during the Covid-19 pandemic, there are many online classes for pregnant women, a good example being Us Mums programme (East Yorkshire, Hull). Check you local exercise providers and connect with other expectant mums to avoid social isolation. Mental well-being is at least as important as staying physically active! Please read more about this HERE.

PROFESSIONAL ADVICE

Exercise adaptations for each trimester differ. Seek an advice from a fully qualified and experienced pre/post natal instructor to be entirely sure that you are performing exercises in a safe and effective manner, especially if you do home workouts. We would recommend to use REPs registered exercise professionals.

PELVIC FLOOR HEALTH

We cannot stress enough how important it is to take this seriously! Your pelvic floor can be weakened by pregnancy and you don’t want this to happen. In a long run it can cause urinary incontinence and even more serious problems. This is why you MUST include pelvic floor exercises in your daily self-care routine. You will find more information at NHS website and you can find many health professionals, including women’s health physiotherapists, advocating pelvic floor exercises.

Diane Mawer, Clinical Lead for physiotherapy in obstetrics talks to mums in the pelvic health workshop in Hull (Image: Joanna Lovell)

Have you ever before been told to do Pelvic Floor exercises? Please let us know in the comments section below!

AND MOST IMPORTANTLY….

It is baby steps. Don’t rush. Take your time & enjoy this beautiful journey to the motherhood!

Keep an eye on our learn section, more advice about health and exercise in pregnancy coming soon!

BE PREGNANT. BE HAPPY. STAY CONNECTED.

“Carrying a baby is the most rewarding experience a woman can enjoy.” – Jayne Mansfield

WE ALL HAVE OUR OWN WAYS

Being happy during pregnancy is not only very possible but also important for mother’s and baby’s health. Each women will have her own ways of keeping herself in emotionally and mentally good shape. There are many tools for you to use, such as:

However, we wanted to highlight such underestimated thing as connecting with other expectant mums. Before revealing more of this, we have to understand WHY it is important.

YOUR EMOTIONS AND FEELINGS MATTER

Have your heard about anxiety, depression and similar non-positive experiences pregnant women can face during and after their pregnancy? We don’t want to scare you, however we want to make sure that you know importance of respecting your emotions and feelings early in the pregnancy (and even before!) to avoid experiencing such things.

This is called Perinatal Mental Health. And it matters.

Just be aware. Read up on this and listen to other expectant mums to gain an insight into this topic just simply to avoid it from happening with you. And if it does, don’t worry! There is a great support and help available for expectant and new mums.

The last thing you want to be feeling is loneliness. Sometimes just by having a chat with other pregnant women can help massively. This has a power to reduce likelihood of ending up with some type of mental health problems.

CONNECTING WITH OTHER EXPECTANT MUMS

Keep it simple. You don’t need to find a girlfriend which will become your best friend forever. You just need to surround yourself with women who are pregnant, the same as you.

You can either find some local mums-to-be groups or connect online! Nowadays distance is non-existent. Especially now, during the Covid-19 pandemic, this might be the best and safest option for yourself. Online meet-up groups via Zoom is a great way to connect and build a support network around yourself.

Connecting with other mums over a cuppa and having a friendly chat sometimes is everything you need! Whatever it takes for you to avoid social isolation and feeling lonely. It’s great to share worries and stories, ideas and expectations. And sometimes just to discuss what’s new on Netflix.

SOME IDEAS

In UK many expectant mums are looking to connect with others and there are different groups and websites for women like yourself. As example, net-mums website is a great source to find ante-natal courses and local groups and there are many charities offering support to pregnant women across the country.

And, if you live in Yorkshire, there are many activities in Hull and East Yorkshire for young parents, including the Us Mums programme which offers free online exercise sessions, mediation and meet-up groups for pregnant women and new mums.

Has this blog post encouraged you to look out for other mums to be? Let us know in comments section below!

We are very confident that you can find suitable and positive way how to connect with other expectant mums. Now it’s over to you… Go, find it & just give it a go!

 

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?