Table of contents
- What you will be able to bring with you during the month
- Quick questions and answers if you want to get started now
- More details about the challenge
What you will be able to bring with you during the month
- There are recommendations and principles for recovery after strength and endurance training.
- You can identify and work with your strengths.
- You can take more and smart breaks and rests you will get a more sustainable health
- You become more alert in both body and bud when you get more tranquility in your life.
Quick questions and answers if you want to get started now
Heart – It is so simple that if you take breaks during the day and rest in relation to how you exercise and train, the body is less stressed and the heart thus has a calmer everyday life. Your smart goal is to take 4 breaks á 15 minutes during the entire month.
Muscles – Immediately after strength training, stretch and unwind, around 10 minutes per session a week. Your smart goal is to stretch 10 minutes after each exercise session during the entire month.
Brain – Train yourself to find positive meaning, aim to find an event every day. Same as in the January challenge. Put your mobile phone away for a while and also start writing a diary.
Social – Do things together with others and pep each other. Same as in the January challenge.
In general – aim to get 60 minutes of rest and rest 20 minutes a day.
You want to get a sustainable health.
Science and the broad mass experience show that we need recovery in relation to the load we are exposed to in the form of work, study, exercise or training. We need both short breaks while we do work and we need to rest after exercise and training.
Whenever during the day, the time that fits you.
Several short breaks works as good as one long.
Every day for a month, to begin with.
Close your eyes and just sit still for a while to find your calm breath, walk a little slower than usual, do yoga for a while, meditate or exercise conscious presence.
Find positive meaning in a good or not so good experience.
Where you get the inspiration and where you have the opportunity.
Home, at work, in school, in the car, on the bike.
You who want to attain a sustainable health.
Young and old, mobile as immobile and trained as untrained.
Everyone should be able to participate.
More details about the challenge
What will you do?
Let the heart have a break
It is so simple that if you take breaks during the day and rest in relation to how you exercise and exercise, the body is less stressed and the heart thus has a calmer everyday life in the long run with lower blood pressure and fewer beats. Your smart goal is to take 4 breaks á 15 minutes during the entire month.
Rest the muscles
Immediately after strength training, stretch what you have trained and unwind, around 10 minutes per session a week.
When stretching, be present for the moment and hold the stretch for at least 30 seconds so that the muscle (s) relax (you will feel it) and stretch properly.
Your smart goal is to stretch 10 minutes after each exercise session during the entire month.
One recommendation is massage and it works well with self-massage, eg that you rub the muscles on yourself.
Train the brain
Exercise in finding positiv meaning. Your goal should be to find one event with a positive meaning every day.
Do you activities together with others. We have learned through this pandemic that we can meet in all sorts of ways. We can meet through phone, chat, video or in real life with a sound distance. So gather colleagues, school mates, friends or family and relatives you enjoy to make this more fun for all.
You who want a sustainable health, with a good balance in life and with an effort that works over time. Science and the broad mass experience show that we need recovery in relation to the load we are exposed to in the form of work, study, exercise or training. We need both short breaks while we do work and we need to rest after exercise and training. Read more about this on Passive and active recovery.
Create routines for sustainable habits
Take your pauses and rests at any time of the day, the time that suits you. Do it every day for a month, to begin with. Eventually, your routines will become habits.
We want you to use exercises that you can find here on the site. Smart triples for physical recovery and Find positive meaning / Loving kindness for mental recovery.
Recuperation can be achieved everywhere
The basic advice is “Preferably outdoors and close to or in nature”. Where you get inspired and where the opportunity arise.
Home, at work, in school, on a bus, in the car, on the bike. If you drive or for that matter you cycle, it is obvious that you park in a safe place for a moment of contemplation and rest.
Healthy people who recover to seldom or inadequate, who feel the need to get started and who want to make a lasting change for their health.
On https://www.1177.se/Vastra-Gotaland/liv–halsa/stresshantering-och-somn/avslappning-for-hela-kroppen/ you can find more about the activities to help motivate you to get your change started (in Swedish and you can see a Google Translate in English here.)
Here is a list of links with that can be used as inspiration:
- Passive and active recovery – our theme page about recovery.
- Good and enough sleep – our theme page about sleep.
- Smart triples – a page with short and smart recovery sessions.
- Why we talk about exercising the breath – a post about how breath can improve your recovery.
- Use your senses for maximum mental recovery – a post about how to use your senses to maximize recovery.
- Principal physical recovery
- Principal mental recovery
- You have strengths, use that!
- You can rest and take breaks without thinking about it.
- Be patient and just do, vips you have created one or more habits.
- You become more alert in both the body and the bud when you get more recovery into your life.
- Keep it simple, weave your recovery into everyday life, it will be sustainable over time.
- Share thoughts and recovery with others, give and receive pepper!
- Set smart goals!
- And hey, do one thing at a time!