08/12/2021
*Feeling Great After a Tennis Workout; Be Sure to Stretch, Drink, Sleep*.
Welcome to the month of August! Physical fitness and a regular exercise routine (whether on the tennis court, at a gym, or at home) has become a routine for many of us. Exercise is especially important to the mission of EHFDSC-- fostering public health and fitness through physical exercise and physiological well-being.
Feeling great after a workout is a wonderful motivator to keep up that routine. To continue feeling great after that intensive workout, three reminders may help minimize post-exercise soreness. These health practices should be followed before, during and after your exercise routine—stretching, drinking water, and sleeping. Be sure your health care provider is consulted if you have a medical condition or need additional information that may interfere with any exercise routine.
Before Starting a Physical Exercise: Stretching
A warmup prior to exercise should not be skipped. Active stretching moves such as walking lunges and torso twists, have at least nine benefits.
1. Increases your flexibility—regular stretching helps increase your flexibility which is important for your overall health. Not only can improved flexibility help you to perform everyday activities a little easier, but it can also help delay reduced mobility that can come with aging.
2. Increases your range of motion--Being able to move a joint through its full range of motion gives you more freedom of movement. Stretching on a regular basis can help increase your range of motion.
3. Improves your performance in physical activities--Performing dynamic stretches prior to physical activities has been shown to help prepare your muscles for the activity. It may also help improve your performance in an athletic event or exercise.
4. Increase’s blood flow to your muscles--Performing stretches on a regular basis may improve your circulation. Improved circulation increases blood flow to your muscles, which can shorten your recovery time and reduce muscle soreness.
5. Improves your posture--Muscle imbalances are common and can lead to poor posture. A combination of strengthening and stretching specific muscle groups can reduce musculoskeletal pain and encourage proper alignment. These activities may help improve your posture.
6. Helps to heal and prevent back pain--Tight muscles can lead to a decrease in your range of motion. When this occurs, you increase the chance of straining the muscles in your back. A regular stretching routine can also help prevent future back pain by strengthening your back muscles and reducing your risk for muscle strain.
7. Is great for stress relief--When you are feeling stressed there is the possibility your muscles are tense. That is because your muscles tend to tighten up in response to physical and emotional stress. Try to focus on areas of your body where you tend to hold your stress, such as your neck, shoulders, and upper back.
8. Can calm your mind--Participating in a regular stretching program not only helps increase your flexibility, but it can also calm your mind. While you stretch, try to focus on mindfulness and meditation exercises, which give your mind a mental break.
9. Helps decrease tension headaches—tension and stress headaches can interfere with your activities of daily living. In addition to a proper diet, adequate hydration, and plenty of rest, stretching may help reduce the tension you feel from headaches.
During the Physical Exercise: Drinking fluids.
Along with drinking water after your exercise, it is extremely important to sip water throughout your tennis match and exercise routine. The human body comprises approximately 60% water. It is commonly recommended that you drink eight 8-ounce (237-mL) glasses of water per day (the 8×8 rule). Drinking plenty of water to stay hydrated has many health benefits.
1. Helps maximize physical performance--If you do not stay hydrated, your physical performance can be limited. This is particularly important during intense exercise or high heat. Dehydration can have a noticeable effect if you lose as little as 2% of your body’s water content. This can lead to altered body temperature control, reduced motivation, and increased fatigue. It can also make exercise feel much more difficult, both physically and mentally.
2. Significantly affects energy levels and brain function-- Mild dehydration (fluid loss of 1–3%) can impair energy levels, impair mood, and lead to major reductions in memory and brain performance.
3. Can aid weight loss--Drinking plenty of water can help you lose weight.
In summary: Even mild dehydration can affect you mentally and physically. Make sure that you get enough water each day. It is one of the best things you can do for your overall health.
After the Physical Exercise: Sleep
Taking a nap or snoozing is especially important on a day you are having an intense workout. Sleep gives your body some downtime to repair itself, to recuperate, and to recover. Some benefits of sleep:
1. A Sharper Brain-- Sleep plays a big part in both learning and memory. Without enough sleep, it may be difficult to focus and take in new information. Sleep lets your brain catch up, so you are ready to go.
2. Mood Boost--While sleeping your brain helps process your emotions. Your mind needs this time to recognize and react the right way. Refreshing sleep helps you hit the reset button on a bad day, improve your outlook on life, and be better prepared to meet challenges.
3. Healthier Heart--While you sleep, your blood pressure goes down, giving your heart and blood vessels a bit of a rest. The less sleep you get, the longer your blood pressure stays up during a 24-hour cycle. High blood pressure can lead to heart disease, including stroke.
4. Athletic Achievement--If your sport requires endurance, sleep loss can rob you of energy, limit time for muscle repair, and reduce your motivation. Proper rest sets you up for your best performance.
5. Germ Fighting--Ongoing lack of sleep changes the way your immune cells work. Good nightly rest can help you avoid that tired, worn-out feeling, and lessen the time needed for your body to recover.
6. Weight Control--When you are well-rested, you are less hungry. Being sleep-deprived can affect your appetite. And when you are tired, you are less likely to want to get up and move your body. This is a good setup for putting on pounds. Try to get 7-8 hours of sleep each night for peak health benefits.
Enjoy the month of August. Make stretching, drinking water, and sleeping a secret to a great workout.
Sincerely,
Ellen Moore DNP, EHFDSC Matron and Professor Emerita.
Courtesy of Exercise & Health Fitness Dynamic Sports Club.
www.dynamicsportsclub.com
HEALTH IS WEALTH JOIN US TODAY Our vision is to promote members’ quality of life and public health through athletics, sporting activities and healthy lifestyle. Join Now Our mission statement EHFDSC fosters physical fitness and physiological well-being of her members and the community at large thr...
