The Benefits of Focused Recovery

It’s well documented that exercise is hugely beneficial to physical and mental well-being. But something that’s just as important, yet not talked about nearly as much, is the need for focused recovery.

We’re often so focused on the exercise itself that we forget about what comes after. However, when we do take the time to focus on recovery, it can deliver many short- and long-term benefits.

So what does focused recovery look like, and why is it important?

What Is Focused Recovery?

For many people, recovery after a workout at the gym simply means taking a break before going back to do it all over again. While taking time off is important, it’s just one small aspect of effective recovery.

To get the most out of your time away from the gym and ensure you’re giving yourself the best chance to get back to full fitness, you may need to take a more active role in your recovery. This is called focused recovery, and some examples of how to perform focused recovery include:

• Stretching
• Foam rolling
• Meditating
• Deep breathing exercises
• Sleeping
• Eating nutritiously
• Light physical exercise, such as walking or swimming

Exactly how you choose to practice focused recovery is entirely personal. Your goals, fitness routine and preferences will affect what focused recovery looks like to you. The important thing is that you take the initiative.

Focused recovery isn’t only for people who go to the gym daily. Whether you’re lifting weights five nights a week or attending a Zumba class every Friday, a focused recovery routine suited to you can help keep you feeling happy and healthy.

As an example, a focused recovery program for someone who goes to a biweekly spin class could look like:

• Stretching straight after class
• Eating a meal when you get home that meets your post-workout nutritional needs
• Getting a good night’s sleep
• Meditating, stretching and deep breathing exercises when you wake up
• Going for a gentle stroll after a nutritious breakfast

It’s important to remember that focused recovery isn’t something you do just once. You must practice consistently to gain the benefits it can provide, which is why you should integrate your recovery routine into your overall fitness regime.

The Physical Health Benefits of Focused Recovery

The physical benefits that focused recovery after working out can provide vary widely, ranging from improving how you feel after a workout to decreasing the time you need before you can work out again. Whatever type of exercise you enjoy and however often you get active, a focused recovery routine can significantly benefit your physical health.

Reduced Pain and Muscle Tension

You might know how it feels to wake up the next day with sore muscles, wishing you’d taken it a bit easier with your workout. However, this pain often doesn’t come from exercise itself, but from the steps you took — or didn’t take — afterward. Through focused recovery, you can increase blood flow and deliver much-needed oxygen to your muscles. These actions reduce the amount of pain you feel and how often you experience it, allowing you to stick to your routine more consistently.

Suggested recovery steps to tackle pain and muscle tension are:

• Stretching
• Foam rolling
• Massages

Injury Prevention

When you work out, you put your body under more stress than you would if you were at home reading a book. While that’s unavoidable, it doesn’t mean you shouldn’t exercise. It just means you should take steps to minimize the stress your body feels and give it the best chance to recover after each workout. Beyond feeling better daily, this strategy reduces your chances of sustaining an injury that stops you from exercising for a while.

Suggested recovery steps to prevent injuries are:

• Stretching
• Rest days
• High-quality sleep

Boosted Immune System

While it’s probably not the first priority that gym-goers consider when talking about staying healthy, having a strong immune system can help you avoid bouts of illness, which throw off your routine. Additionally, having a robust immune system can also reduce the chances of chronic diseases such as diabetes and heart disease.

Suggested recovery steps to boost your immune system are:

• Light exercise, such as walking
• High-quality sleep
• Nutritious diet

Enhanced Flexibility and Joint Mobility

One of the best reasons to engage in focused recovery is the improved flexibility and joint mobility that come with it. Whether you’re stretching after each workout session or engaging in daily mobility exercises, these types of movement can reduce the chance of strains, prevent stiffness and improve your ability to excel in new exercises.

Suggested recovery steps to retain joint mobility and increase flexibility are:

• Stretching
• Mobility exercises
• Foam rolling

The Mental Health Benefits of Focused Recovery

While there are many reasons why focused recovery after exercising can improve your physical health, it can also massively benefit your mental health. From allowing you to enjoy the psychological benefits of physical exercise to the direct impact that focused recovery exercises can have on your mental well-being, taking an involved approach to your recovery can improve your mental health in many ways.

Reduced Stress Levels

Everyone experiences stress sometimes, and it can manifest in various ways. While there are many potential causes of stress, exercising can be an excellent solution for many people.

As you exercise, mood-boosting endorphins are released into the brain, and your muscles relax. Exercise can also provide a healthy distraction from whatever is causing your stress in the first place.

Many focused recovery techniques can also directly relieve stress. Meditation can give you a mental release from the causes of your stress, and deep breathing exercises can bring your breathing back under control. Instead of the short, shallow breathing associated with fight-or-flight mode, these exercises encourage you to breathe slowly and deeply, escaping that unconscious feeling of danger.

Decreased Gym Anxiety

Gym-goers of all ages and experience levels experience gym anxiety, and it can happen when you’re:

• A beginner
• Changing gyms
• Trying a new routine
• Unsure how to use the equipment
• Uncomfortable changing in front of others

All of this is natural, but that doesn’t mean you have to live with it. By using some of the best focused recovery methods for relaxing, such as deep breathing exercises and meditation, you can reduce your anxiety levels.

While this is just one step you can take to tackle your gym anxiety, it can make a big difference to how you feel when working out. Also consider going with a friend, using a personal trainer or trying group fitness.

Increased Mental Clarity

When your mind is free of stress and anxiety, you can concentrate more intensely and for longer periods of time. Whether you’re focusing on your exercise, a work assignment or being present with your family, having a clearer mind can help you in every aspect of your life.

Focused recovery can play a big part in increasing your mental clarity through:

• Sleep: A well-rested mind is better equipped for clear thinking.
• Nutrition: Sugary foods, alcohol and overindulging in general can cloud your mind.
• Meditation: Regular meditation can improve your memory and fight age-related memory loss.

Burnout Prevention

Sometimes, one of the best things you can do for your mental health is to rest. How this looks for you might be different for someone else, but the goal is to give your brain a chance to recover from the usual demands of daily life.

Whether you take a day off work to explore a scenic route or spend the weekend reading your favourite book, taking the occasional break will reduce the likelihood of burnout.

The main aspect of recovery here is simply rest.

Trainers Who Understand the Importance of Recovery for Your Mental Health

At 5 Bridges Health & Fitness, we focus on the benefits of recovery, paying special attention to the mental health aspects. Our certified trainers have a wealth of experience helping our clients overcome their gym anxiety, maximize their exercise routines, and meet their physical and mental health goals.

Find out more about our personal trainers to find the perfect fit for you and your goals.