When it comes to being fit and healthy, we’re often reminded to aim to walk 10,000 steps per day. This can be a frustrating target to achieve, especially when we’re busy with work and other commitments. Most of us know by now that 10,000 steps are recommended everywhere as a target to achieve – and yet where did this number actually come from?
The 10,000 steps a day target seems to have come about from a trade name pedometer sold in 1965 by Yamasa Clock in Japan. The device was called “Manpo-kei”, which translates to “10,000 steps meter.” This was a marketing tool for the device and has seemed to have stuck across the world as the daily step target. It’s even included in daily activity targets by popular smartwatches, such as Fitbit.
Research has since investigated the 10,000 steps a day target. The fact that some studies have shown this step target improves heart health, mental health, and even lowers diabetes risk, may, to some extent, explain why we have stuck with this arbitrary number.
In ancient Rome, distances were actually measured by counting steps. In fact, the word “mile” was derived from the Latin phrase mila passum, which means 1,000 paces — about 2,000 steps. It’s suggested the average person walks about 100 steps per minute — which would mean it would take a little under 30 minutes for the average person to walk a mile. For someone to reach the 10,000 step goal, they would need to walk between four and five miles a day (around two hours of activity).
But while some research has shown health benefits at 10,000 steps, recent research from Harvard Medical School has shown that, on average, approximately 4,400 steps a day is enough to lower the risk of death in women significantly. This was when compared to only walking around 2,700 steps daily. The more steps people walked, the lower their risk of dying was, before leveling off at around 7,500 steps a day. No additional benefits were seen with more steps. Although it’s uncertain whether similar results would be seen in men, it’s one example of how moving a little more daily can improve health and lower death risk.
While the World Health Organization recommends adults get at least 150 minutes of moderate-intensity physical activity per week (or 75 minutes of vigorous physical activity), research also shows that even low-intensity exercise can improve your health — through moderate-intensity exercise improves it to a greater extent. This means your steps throughout the day can contribute to your 150 minutes of target activity.
The activity can also help mitigate the harm of sitting down for long periods of time. Research has shown that people who sat for eight or more hours every day had a 59% increased risk of death than those sitting less than four hours per day. However, they also found that if people did 60-75 minutes per day of moderate-intensity physical activity, this seemed to eliminate this increased risk of death. Therefore, potentially undertaking brisk walking could help mitigate the negative effects of sitting for too long.
Recent research at the University of Texas has also demonstrated that if you’re walking fewer than 5,000 steps a day, your body is less able to metabolize fat the following day. A buildup of fat in the body can also increase a person’s likelihood of developing cardiovascular disease and diabetes. This is further supported by previous research, which shows people who walked less than 4,000 steps a day could not reverse this decreased fat metabolism.
Increasing physical activity such as your step count reduces your risk of death by improving your health, including reducing the risk of developing chronic illnesses such as dementia and certain cancers. In some cases, it helps improve health conditions such as type 2 diabetes. Exercise can also help us improve and maintain our immune system. However, based on the current research out there, it appears that getting 10,000 steps a day isn’t essential for health benefits – half that target appears to be beneficial.
If you want to increase how many steps you get daily or want to move more, one easy way to do that is to increase your current step count by about 2,000 steps a day. Other easy ways to move more daily include walking to work if possible or taking part in an online exercise program if you’re working from home.
Meeting with friends for a walk — rather than in a cafe or pub — can also be useful. And given that even small amounts of physical activity positively impact your health, taking regular breaks to move around if you’re working at a desk all day will easily get more physical activity.
Walking at any point of the day is a blessing because it not only helps you lose weight but also keeps you healthy. So stop thinking, get walking and don’t stop working on it. Love, Jenifer Karai For more videos, log on to http://www.glamrs.com Music Courtesy: http://freemusicarchive.org/music/Jah…
We’ve all sat through weary-eyed, leg-cramping power sessions at our desk, chasing a deadline, or busy dealing with endless tasks, emails, and meetings (now zoom meetings) back to back.
If you are one of the millions moving to working remotely in 2021, you are probably working longer hours, putting in more continual desk time, and without the daily commute, more sedentary than ever.
In a recent report released from the National Bureau of Economic Research, researchers discovered that workers are working close to an hour more per day during lockdowns than they were before the pandemic.
So, how do we navigate the new normal and restore our productivity, focus, and well-being?
The secret is to take regular breaks at work.
“Almost everything will work again if you unplug it for a few minutes…including you.” ― Anne Lamott
If you listen to the experts, breaks are essentially little “interventions” that help us gracefully and productively manage the daily grind with rationale and perspective intact.
This complete guide covers all the nitty-gritty about taking breaks at work.
You will learn the importance of taking breaks, how to take effective breaks, what to do on your daily breaks to truly relax and boost your productivity, and a step-by-step guide on how to design a system so that you can easily make breaks a regular part of your routine and stick to it.
Sounds good?Let’s dive in.
Yes, it’s tempting to just want to “power through” one more hour of work. You don’t want to take breaks because you think you can get more done. But did you?
One day you started realizing that your neck, wrist, and back are hurting, despite being an otherwise health-conscious, active lifestyle advocate.
Whether you’re an employee or project stakeholder, hours spent sitting at a desk and staring at a screen puts a strain on your productivity and health.
Take a look.
Our Bodies Suffer
There is a lot of pressure to sit in the office – it’s how you get your work done.
Now that you are probably spending more days working at home, where you don’t need to get up and walk around to talk to people. You are not walking to meetings, you don’t even need to commute.
You are more exposed to the danger of sitting too much.
Researchers have linked sitting for prolonged periods of time to a significantly higher risk of heart disease, diabetes, obesity, cancer, and depression, as well as muscle and joint problems.
Toni Yancey, a professor of health services at UCLA’s Fielding School of Public Health, describes the process: “Sitting shuts down electrical activity in the legs. It makes the body less sensitive to insulin, causes calorie-burning to plummet, and slows the breakdown of dangerous blood fats, lowering ‘good’ HDL cholesterol.”
What’s noteworthy is that:
A recent science advisory from the American Heart Association has shown that going to the gym, running, or your favorite fitness class, doesn’t cancel out the negative impact of time spent being sedentary.
Radical as it might sound, you can’t undo sitting.
While working out and fitness are important if your goal is to maintain or get in the best shape of your life, it cannot reverse the harmful effects of sitting for the rest of the day and moving very little within your office or home.
Despite all the physical damage, what happens to your brain when you don’t take breaks: Your productivity goes downhill…before you notice.
Brain scientists are very aware of the fact that prolonged work is depleting. The “fading” that we experience creates declines in mood and performance.
“We don’t know exactly what in the brain gets depleted, but when you do a cognitively demanding task, it operates as though there’s a ‘mental fuel’ that gets burned up.” – William Helton, PhD, a professor of human factors and applied cognition at George Mason University
Recent studies show that those who give in to some kind of break once an hour perform better than those who just keep at it without a break.
The Power of Taking Breaks
Many people experience “productivity breakthroughs” after going against their instincts to meet a deadline by taking a pause. We emerge refreshed and more resilient after getting up for both brain and movement breaks.
So, how do breaks help us?
Here’s a quick look at the magic taking breaks does to our brain:
Improved focus.
Boosted creativity and problem-solving abilities
Better information retention
Improved productivity
Prevents decision fatigue
Reevaluate goals and seeing the bigger picture
Better stress management
Besides the juicy benefits that breaks have on our brains, now what if you can double the benefits?
It’s simple – add movement to your breaks.
For those who get the least amount of physical activity, replacing a half hour of sitting time with physical activity was associated with up to a nearly 50% reduction in mortality, according to a new study from the American Cancer Society.
Breaks are a great opportunity to incorporate movement into our workdays to combat the setbacks of a sedentary lifestyle.
Take a look at the most important benefits of movement breaks:
Improve energy levels
Boost mood and relieve stress
Strengthen weakened muscles and bones
Reduces the risk of developing type 2 diabetes and cardiovascular disease
Reduces the risk of injury
Boost memory and focus
It’s pretty clear that taking breaks is a powerful tool that can make us better at what we do, feel physically better, and happier.
High-performing people understand the power of taking breaks and know how to take advantage of effective breaks to become more productive while keeping their health in check.
So, how do you harness the power of taking breaks, so that you come back fully recharged both physically and mentally?
Continue reading to find out the strategy that actually works.
The Secret to Taking Effective Breaks at Work
Although taking breaks at work might seem even harder when we are working from home and being “accessible” every waking minute, understanding how the brain works and taking the initiative to establish boundaries for effective breaks has quickly become the secret weapon to avoid burnout, improved productivity and personal well-being.
“Breaks are crucial,” says Cal Newport, author of Deep Work: Rules for Focused Success in a Distracted World. “If you’re working day after day and not letting up, you will burn out.”
Understanding the Productivity Cycle
Our focus, energy, and motivation moves in “waves”.
According to Pozen’s findings, taking a 15-minute break following a productivity chunk allows our brains to better consolidate and retain information. Pozen’s findings echo the findings of research done by Tony Schwartz, the author of The Power of Full Engagement, showing that humans naturally move from full focus to fatigue every 90 minutes.
How often should I take a break? And for how long?
There are many studies that have looked at optimal break schedules. Here are some of the most popular, science-supported methods which you could integrate into a workday:
Once Every Hour
Taking a 5 to 15 minutes break at the top of every hour like clockwork can get you ahead of the 75-minute fatigue curve. Plus, a top-of-the-hour break is easy to remember and execute.
Every 75 to 90 minutes
Following the brain’s “full-focus-to-fatigue” cycle, you can ride productivity waves all the way to the end before refreshing with a break for 5 to 15 minutes.
Pomodoro Technique
One of the most common ways to implement a schedule with breaks. Start with a to-do list and timer. After setting your timer for 25 minutes, focus on one task at a time until the timer buzzes. You will mark what you’ve completed before taking a non-negotiable 5-minute break. Enjoy a 30-minute break for every four pomodoros.
The 52:17 Method
Work in increments of 52 minutes before 17-minute breaks.
As you can see, all of these techniques essentially follow the same pattern of riding productivity peaks, followed by small breaks – typically 5 to 15 minutes.
In doing this, we can build up new productivity cycles every 60 to 90 minutes without succumbing to the fatigue that naturally comes without breaks.
However, how often you should take a break depends on the nature of your work and how your brain functions. Everyone is different. The key is to experiment and find your own rhythm.
Take breaks The Right Way
The Don’ts
Research shows that taking the wrong type of breaks could actually increase fatigue and steal your productivity, such as mindless snacking, online shopping, and mindlessly scrolling on social media.
It’s also tempting to do some work during your breaks, such as checking your email or the message from your manager. It’s a no-no.
If these are the only breaks you are taking, keep reading to find out how to take breaks the right way.
The Do’s
To reap the maximum benefits of a break, you need to give your brain a chance to relax and your body a chance to recharge.
The best practice is to incorporate activities into your breaks that bring you joy and positive vibes.
For example, a short breathing exercise during your break can help lower blood pressure and relieve stress.
9 break ideas that boost your health and productivity
Simple stretches and mobilization exercises to relax and keep your body functioning, ease stiffness from sitting too long, and prevent injuries.
(Home) office-friendly exercises to wake your sleeping muscles up, boost your energy level, and help you gain focus. Studies have shown that a moderate level of cardio activity can boost creativity and productivity for up to two hours.
A short walk outside. Despite the physical benefits, being physically detached from work, and getting some fresh air in your lungs improves your mood and lowers stress.Breathing/meditative exercise helps your body relax and is one of the most powerful ways to relax your brain and regulating your stress response.
Nap. If you are working from home, or work at a progressive company that affords you the luxury of taking a nap in the office. Take advantage of that. In several studies, a nap of as short as 10 minutes can improve your cognitive function and decrease sleepiness and fatigue. Having that afternoon slump? Nap it off. Be aware that naps that exceed 20 minutes might leave you feeling groggy and disoriented. It is best to limit your naps to 10 to 20 minutes.
Exercise your eyes to prevent eye strain, you can try the 20-20-20 rule.Healthy snacking. Replenish your brain with the right fuel. Here’s a look at some of the best snacks to eat at your desk.
Talk to someone. Chat with a colleague or a friend (who is also on a break), grab a coffee down the street, take your dog on a walk, call your mom, or play with your kids if you are a parent working from home.
Laugh. Yes, go ahead and watch some funny videos of cats. According to a recent study, laugh breaks can improve your performance.
While it can be fun to work some creative activities into breaks, the goal remains the same if you want to maximize cognitive and physical boosts:
1. Take your mind off work to give your brain a chance to truly relax;
2. Get up from your chair and move around to combat the negative effects of a sedentary lifestyle.
The step-by-step guide to make breaks a regular part of your workday
If you’ve read this far, you probably have a pretty good idea of why you need to take breaks, what to do on your breaks and have a strong intention to do so.
Now you’re thinking, “but how do I implement it to my workday and make it a habit?”
It is surprisingly hard for most people to make the change to integrate breaks into the day, even when it’s something that they intend to achieve.
The problem is that most people fail to follow the instructions that they give themselves.
Let’s be honest, it’s way easier to sit on your chair and mindlessly scroll through your phone, OR, you could be so deep in your work that you don’t have extra mental energy to come up with stuff to do or even think about taking a break.
This is when you need a system to, sort of, automate that part of your day. It’s like having your coach showing up at your door every day at the same time to keep you accountable.
So, how do you design a system that helps you achieve this goal?
The perfect behavior-modification technique for this case is what psychologists call implementation intentions. It is a self-regulatory strategy that has been found to be particularly effective when it comes to situations where there may be immediate costs but significant long-term benefits, such as taking breaks at work.
An implementation intention supports our goal intention by setting out in advance when/where and how I will achieve this goal.
Here’s how :
Step 1: Specify your goal. For example, “I will take a break every hour at work”.
Step 2: Schedule them in your calendar (the When). Alternatively, if you prefer to work in “sprints”, set a timer on your phone or computer. You can set a timer for 30-minutes, go with the 52:17 method, or whichever time is optimal for you.
Step 3: Plan out your break activities ahead to avoid needing to “decide” what to do when it’s break time, such as “Go for a 5-minute walk at 3 pm” (the How)
Step 4: Follow the cues you have outlined in your plan
As a result, your goal will be performed automatically and efficiently, without conscious effort.
What we love the most about this technique is that it frees our cognitive resources for other brain-heavy tasks like study & work, since we don’t need to think about when to take a break and what to do for that break. It’s already planned!
Once you take the first step of planning it out, the automated system that you designed helps to remove the hesitation and deliberation when you want to take a break. It’s like putting your breaks on auto-pilot.
And…if you don’t want to go through the hassle of manually scheduling breaks into your workday, or waste your mental energy on coming up with what to do for your breaks, there are tools that are designed to make your life easier.
Follow along.
“Are there any tools that can help me take breaks?”
We are glad that you asked. Yes, there are.
At StretchMinder, we are obsessed with great tools that make life easier. After all, that’s what we believe what technology should be – making people’s lives easier.
Here are 7 hand-picked tools that help you take breaks:
StretchMinder – A unique blend of break reminder and 7-minute workout. From putting your breaks on auto-pilot with pre-scheduled breaks to providing guided activity routines including Movement, Breathing & Walking exercises, the app takes care of it all with just a few clicks. It is perfect for those who want the easiest way to build a habit of taking breaks and moving more throughout the day.
Focus To-Do– A app that brings Pomodoro Technique and To-Do List into one place, you can capture and organize tasks into your to-do lists, start focus timer and focus on work & study, set reminders for important tasks and errands, check the time spent at work.
Focus Booster – A simple and lightweight timer that automatically records each session. The app features a Pomodoro timer, a mini timer, customizable session lengths, report exports, and manual time entry.
Flow Time – A Chrome Extension to boost your productivity. It works as a Pomodoro-like timer & website blocker that boosts your productivity by making your mind go into the state of flow faster.
Google – If you want to keep things simple, just type “set a timer for X minutes” into Google and set your timer.
Your calendar – Schedule your break slots and set reminders on your calendar to repeat every day.
Your phone – Set a timer with the native timer tool and repeat every day diligently.
How taking breaks at work increases your productivity We try to work more efficiently and push ourselves at work, leaving less and less time for breaks and space to re-energize. Most people feel they never have enough time to take a quick break, or aren’t allowed to, but break times will boost your productivity and overall happiness. Increase productivity with these break ideas for work or home that are easy to implement. FREE Download: https://inkwellpress.com/breaks WATCH MORE: → 5 Habits to Embrace the Joy of Missing Out: https://youtu.be/DIJXnrmslz8 LISTEN to episode 082 of the Productivity Paradox podcast for more: https://ppx.inkwellpress.com/episode/… READ the Blog: → How to Build in Breaks to Your Work Schedule: https://wp.me/p9ZwEH-Ax → Got 2 minutes? Here’s 25 things you can do instead of scrolling your phone: https://wp.me/p9ZwEH-Av Say HELLO on social: Instagram: https://www.instagram.com/tonyadalton… Facebook: https://www.facebook.com/inkwellpress/ Twitter: https://twitter.com/inkwellpress Group: inkWELL Press Productivity Co. – Our supportive, private Facebook group for everything productivity: https://inkwellpress.com/group
One New Year’s resolution you’re sure to see on several people’s lists this year is to finally get fit. Yet, when February rolls around, many have abandoned their efforts.
This time of year, every gym will be vying for your money, eager to lock you into a subscription that often comes with a high initiation fee. But before you sign that contract, you’re better off developing exercise as a habit that’s part of your daily or weekly routine, and a great place to start is at home.
There are a bunch of legitimate excuses for choosing not to join a gym — time, expensive memberships and judgmental gym-goers. But that shouldn’t stop you from exercising. Starting up a workout routine in your own home addresses all of these problems, and it’s much easier than you may think.
If you want to make 2020 the year you finally start working out again, the key may be to ditch the trips to the gym or studio and start exercising in the comfort of your living room.
Working out at home
If you work out in your living room, you can squeeze in a quick exercise any time of day. Angela Lang/CNET
Approximately half of American adults don’t meet basic exercise guidelines. With our busy schedules, it’s no wonder we don’t have enough time in the day to drive to the gym and get a solid workout in. But if you use your living room (or even bedroom) as a defacto gym, you’re cutting down on commute time. If you still can’t wedge out 30 minutes a few times a week, try keeping an honest log of how you spend your time and identify any blocks of time wasted on TV or social media.
Another reason to skip the gym, yoga studio or spin class is the costly membership fee, but working out in your house is completely free.
Thirdly, anyone who’s been in a semi-public locker room knows that sometimes it can be uncomfortable. A huge benefit of exercising at home is avoiding any awkward interactions, judgy gym bros or accidentally laying eyes on an unclothed person. Seriously, people, do you have to sit on the bench for so long before getting dressed?
How to create a home workout routine
No matter what exercise routine you start up, make sure it’s one you genuinely enjoy — or at least don’t hate too much. The best workout routine is the one you’re going to stick with — it’s much harder to make exercise a habit when it’s something you dread. Begin with working out two to three days a week, and increase your frequency once you get used to it, if you desire.
It may be tempting to buy a pricey Peloton or expensive treadmill, but you don’t need either of them when you’re just starting out.
If you spend a few bucks on a yoga mat, resistance bands and a kettlebell or two, you can build an effective home gym. Set up your equipment out in the open with necessities like a towel, speaker, and maybe a TV to watch YouTube. Make your mini home gym impossible to ignore — it’ll motivate you to actually use it.
If you’ve exhausted the equipment-free options and are itching to try a new home workout, you don’t need to buy fancy equipment like the Mirror or a Peloton bike. Instead, with a little DIY spirit you can create the same experience for a fraction of the cost. For example, try buying a used road bike and putting it on some rollers for an inexpensive spin bike. Use your phone or tablet to watch some free cycling videos and enjoy a great workout without busting the bank.
Bodyweight strength exercises
Your bodyweight is a form of resistance that can help you get strong. Angela Lang/CNET
When choosing which bodyweight exercises you want to do, make sure you choose ones that are balanced across the different parts of your body — for example, if you do pushups, which mainly work your chest, pair them with a back exercise. Not doing so will lead to muscular imbalances and risk of injury.
HIIT cardio
Of course you can always lace up your running shoes and head outside for a jog or walk, but with the cold weather this isn’t feasible for many people. Instead of swearing off cardio till springtime, try doing high intensity interval training at home.
HIIT workouts should only take you 20 minutes max, and the key is to group together movements with short rest times. For example, you could do 20 jumping jacks, 10 pushups, then 10 squats in a row, rest for 30 seconds, and repeat. Or, if you want to make it purely cardio, try doing high knees in place for 45 seconds then resting for 15 seconds, and repeat five times.
Yoga or gentle stretching is a great exercise to do at home, even if it’s as simple as doing a quick sun salutation to gather yourself before leaving the house. For lengthier routines, you may want a yoga mat, or you can do movements on a carpet.
Many people think of yoga as a destressing activity — which is completely true — but it can also function as an incredible strength exercise. Whenever I take yoga classes, my muscles are left shaking afterwards. You can find tons of free yoga videos on YouTube — with routines aimed anywhere from helping you get stronger to relaxing after a stressful day
Mermaids must all be in great shape because this is a hard workout. Mohd Rasfan / AFP/Getty Images
If you’ve tried doing pushups in the kitchen or yoga in the living room and can’t stick with it, all hope isn’t lost yet. There are a ton of alternate ways you can work out that are, believe it or not, surprisingly fun.
For a great cardio exercise, strap on a pair of rollerblades and venture outside to explore your neighborhood. Or, throw on some music and have a dance party in your living room. If there’s a local pool nearby, you can even strap on a mermaid tail and live out your childhood fantasies.
As things like whatever you’re reading this on have made us more sedentary, researchers have found that even low intensity physical activity has measurable health benefits, including the biggest benefit of all: a longer life.
A recently published study by an international team found that doing more physical activity – even something as simple as cooking, washing dishes or walking slowly – is linked with a lower risk of early death in middle-aged and older folks.
You may have heard or just assumed that you need to break a sweat or get your heart rate up to the point that you’re panting for exercise to really be of any benefit.
People with busy modern schedules may have a hard time fitting in all that sweating, especially when you add the time it takes to get ready and then clean yourself up afterward.
“It has previously been widely assumed that more is better in terms of physical activity for health,” said Tom Yates, a professor at the University of Leicester and a co-author of the paper, which was published in the journal BMJ. “However, this study suggests health may be optimized with just 24 minutes per day of brisk walking or other forms of moderate-intensity physical activity.”
“Another important finding was that spending 9.5 hours or more each day sedentary – which essentially means sitting – was associated with a statistically significant increased risk of death, with each hour more above this threshold increasing the risk of death further.”
Co-author Charlotte Edwardson, also from Leicester, said the study reinforces the idea that ‘doing something is better than doing nothing,’ even if it just means standing up for a bit at work.
“A large risk reduction was seen between the least and the second least active group suggesting that incorporating some time doing physical activity, light or moderate intensity, in daily life is associated with a big health benefit.”
Living a longer life could be as simple as standing up while you read things like this, so long as you’re not crossing the street.
Gadgets and their ever increasing speed have become firehoses of information. Our nervous systems are awash in bits and bytes by the trillions around the clock whether we’re online or not, awake or sleeping. In this talk, Pack will describe vital behavioral strategies we can re-learn and re-purpose to leverage and focus upon to create virtuous feedback circles.
About Pack:
Pack Matthews is known in Columbia, Missouri primarily as a local musician, yoga instructor and piano tuner, and has recently added the moniker “inventor” to his credentials. His passions are numerous and leave him making hard choices to avoid becoming a jack of all trades. So far he’s keeping them focused on Jazz piano and bass while devoting most of his time to his start- up, mysoulseat.com. He particularly enjoys unearthing the depth of talented people here in Columbia.
TEDxCoMo, held April 6, 2013 at the historic Missouri Theatre in Columbia, Missouri, was produced by Keith Politte and Cale Sears. Event website: TEDxCoMo.org
We learn at school that warming up before training or playing sport is vital, but cooling down is every bit as important. We are taught from childhood that warming up is a must in preparation for any exercise. It allows us to gear our muscles up for the strain we are about to place on them and prevent injury. More importantly, it steadily increases the heart rate and circulation, which loosens joints and increases blood flow to the muscles. These all help towards an effective workout.
But cooling down is as important as warming up. It prevents dizziness, helps return the heart rate back to normal and prevents chronic venous insufficiency (CVI). Also known as “blood pooling”, CVI occurs when the blood in blood vessels expands during prolonged exercise, making it difficult for it to return to the heart from the legs.
According to many health and fitness instructors, the total cool-down period should last three to 10 minutes, or until you are ready to stop. Areas to target depend on which part of the body you trained. For example, if you have been working your legs, you will need to do lower body stretches or a slow walk. There are many helpful tutorials online.
The best way to measure whether you have cooled down effectively is purely based on common sense – if you feel your heart rate has reduced, that’s enough. If you wear a heart rate monitor, that will also tell you once your heart rate has returned to normal. There is no research to prove stretching after a session will help reduce soreness, but if you feel it helps, there is no harm in it, do so – it is down to personal preference.
Cooling down methods, including foam rollers, a sports massage or dry needling are worth investigating. If you experience any pain when stretching, stop, and consult your doctor or a physio if the pain is there the next day, and, more importantly, warm up more thoroughly next time.
By: Callum Nicholls
Callum Nicholls is a trainer at Third Space and Barry’s Bootcamp. Interview by Joti Birdi
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