Sticking to your sports and fitness resolutions? Good for you! But did you know that post-workout self-care is essential for your wellbeing? Follow our guide to learn how to recuperate the right way.
Stretching is a must
After working out, the first thing you should do is stretch. But be careful—you shouldn’t stretch any which way! When done properly, stretching helps improve mobility and provides an overall feeling of wellbeing.
How to properly stretch
There exist two types of stretches: dynamic stretches, which replicate the movements done during your workout session and aim to warm the body up—they’re best done before a physical activity; and static stretches, where you hold a stretch out in order to increase your flexibility—these are typically done after a workout to relax your muscles and increase joint mobility.
The important thing is to do stretches that are adapted to your exercise regime. We suggest starting off slow and steady, to avoid injuries. Stretching also helps you relax while progressively slowing down your heart rate. Total relaxation guaranteed!
Hydration is key to recuperating
Don’t forget to hydrate! The adult body is made up mostly of water. In fact, about 65% of your body is water, which is why it’s so important to drink lots during the day. Because you sweat a lot when working out, you need to make sure to replenish your water reserve when done! By drinking lots of water, you’ll replace the fluids lost through sweat and prevent dehydration.
How to hydrate like a pro
The question on everyone’s lips: should you consume commercial beverages such as Gatorade? Such products, which contain electrolytes, are very popular among athletes. Composed of carbohydrates and sodium, they help the body replenish its glycogen levels, which begin to deplete after more than an hour and a half of physical activity. However, most experts consider these beverages useless after a moderate workout. Unless you’re a high-level athlete, water should be enough to keep you hydrated. Plus, it’s way cheaper!
A balanced diet is essential
A balanced diet and active lifestyle go hand in hand. Many people worry that eating a snack will ruin all their fitness efforts, but nothing could be farther from the truth! In fact, it’s the opposite—a snack can help you better recover.
According to many experts, consuming a snack that’s a combination of carbs and protein is ideal to help optimize muscle repair. So, when you’re done working out, grab a healthy snack and know that you’re doing your body good!
Here are a few filling snack ideas to add to your food plan:
- A fresh fruit smoothie. For an extra dose of protein, add a scoop of Botanica organic protein powder. The vanilla flavour will win you over!
- Cheese on whole-wheat crackers and a fruit.
- Pita bread, crudités, and hummus.
- Greek yogurt with berries and nuts.
If you plan on working out just before lunch or dinner, you can simply eat a balanced meal when you’re done. Just make sure your plate contains carbs, protein, and healthy fats.
A balm as your reward!
Treat your muscles to a relaxing balm. For the ultimate relaxation session, try Chanv muscle cream. Its anti-inflammatory properties will provide you with muscle relief and an overall feeling of wellness. If you enjoy the subtle fragrance of essential oils, you’ll love oil N.2 by Divine Essence. It’ll relax your sore muscles and help you unwind! And for soft skin, end your self-care session by applying a small quantity of Now castor oil to your body. Your skin will feel like satin!
You can also make your own balm if you want. It’s easy, eco-friendly, and economical! We recommend trying this homemade, 100% natural balm. It smells divine and will help relax your muscles, all while hydrating your skin.
Ingredients
20 g shea butter
10 g white beeswax pellets
20 g organic hemp oil
25 drops of lavender essential oil
25 drops of tarragon essential oil
Directions
Place the shea butter and beeswax in a clean glass or ceramic container. Place the container in a pot with boiling water until the mixture has melted. Stir, then remove from heat. Add the hemp oil and essential oils and let cool until the texture is firm. That’s it—now you can enjoy your balm!
Integrating physical activity into your daily routine isn’t always easy. But thanks to these tips and tricks, you can ease your body into it and make it fun!
