水 Shuǐ Water – Water is essential to life. It is important in fluid metabolism & processing liquid wastes from the body, as well as muscle metabolism, enabling physical activity. It’s not enough to simply ask am I drinking too much (rare, but possible) or too little; you must also make sure your body has the resources to use the water you take in, namely sufficient electrolytes including potassium & magnesium. Insufficient water intake can lead to or aggravate muscle & body aches, headaches, fatigue, and inhibit workout recovery.
呼吸 Hūxī Breathing – Breathing is one of the most overlooked aspects of self-care. When we’re stressed, we may hold our breath. Poor breath mechanics can inhibit workout efficiency. Some people habitually breathe shallowly, which restricts the proper expansion of the lungs, which may then contribute to general muscle tension through the torso. Taking even 30 seconds for a moment to breathe can reset a stressful situation. Proper breathing ensures oxygen & CO2 are properly processed into and out of the body and maintains optimum muscle efficiency, meaning faster recovery & fewer lingering aches & pains.
營養 Yíngyǎng Nutrition – Proper nutrition isn’t just necessary for weight management, but making sure the body has the resources it needs for our chosen activities. Sometimes we consume too much of something (sugar/carbs, salt, or fats because they are sooo tasty), but sometimes we don’t eat enough to provide energy & resources to maintain our activities. This can lead to fatigue, poor concentration, and lingering aches & pains.
休息 Xiūxí Rest – Adequate rest is essential for performing our best mentally & physically in our daily activities. Inadequate rest can inhibit recovery from workouts & injuries, as well as making it harder to avoid injuries.
伸展 Shēnzhǎn Stretching – Stretching helps the body prepare for physical activity as well as helping recovery after activity. Both inadequate stretching & overstretching can lead to injury.
冰 Bīng Ice / 热 Rè Heat – Ice & heat can be used individually or in combination to help the body recover from injury or soreness. Ice helps to restore circulation by reducing inflammation that may restrict blood vessels. This is especially important in the first 24-48 hours following a strain or injury. Heat helps to relax sore muscles & boost circulation to aid recovery. Caution should be used with heat when swelling or inflammation are present.
运动 Yùndòng Exercise – Barring jobs that require physical activity, the majority of our lives tend to be sedentary. Some are great about making exercise a regular part of their lives. Others struggle. Others may go hard in short spurts. The proverbial “weekend warriors”. This type is at the greatest risk of injury. For those who are not already regular exercisers, it is best to start with small activities that are sustainable and build from there. Taking the stairs when possible. Add in a little extra walking, and then extend that day by day. One trainer I know suggested his clients drink a lot of water while at their desk to the point that they are forced to get up and use the restroom regularly. Little things, regularly, and you’ll end up with increased exercise and better health.
社区 Shè Qū Community – Humans are social mammals. Even the most self-sufficient of us need social support to get through trying times. Check in with your community & share a drink, a meal or a laugh for good health. Cheers!