INSPO Fitness Journal May 2017
Everything from nutrition, beauty, home and workplace wellbeing to health, performance – and so much more.
Everything from nutrition, beauty, home and workplace wellbeing to health, performance – and so much more.
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system into a momentary energy spike;<br />
cigarettes by blunting feelings or emotional<br />
stress and reactivity; they establish unhealthy<br />
dependencies, and none of them supply the<br />
physiological recovery and repair the body<br />
and brain are really looking for.<br />
The only way to return the body and<br />
brain to optimal function is to take a ultradian<br />
rhythm break. According to research,<br />
taking a break in line with the 90 minute<br />
cycle will boost performance and allow the<br />
body to properly recover. Further research<br />
has shown that the best break is a 15 minute<br />
mini-nap lying down in a quite dark room.<br />
However this isn’t completely practical in a<br />
busy office or on a job site. The main thing<br />
is to free your system from stress, to let your<br />
body relax or change positions and let your<br />
mind wander or be calm. A short walk, a bit<br />
of yoga or even tai chi all show similar benefits<br />
to the mini-nap.<br />
Any quality time spent taking a ultradian<br />
rhythm break is better than none. Below are<br />
a few ways that work well. Mix and match for<br />
a total of 15-20 minutes and start to feel your<br />
performance shifting.<br />
• Hit the restroom (even if you don’t think<br />
you have to go)<br />
* Grab a healthy snack (protein balls are<br />
great, avoid refined carbs and sugars)<br />
• Get outside and walk calmly<br />
• Get a drink of water or cup of herbal tea<br />
• Practice some yoga breathing<br />
• Sit on a park bench and let your mind<br />
wander for a while<br />
• Listen to a piece of calming music<br />
• Call a loved one just to say hi, or tell them<br />
you love them<br />
• Visualise how you want the rest of your<br />
day to go<br />
• Run a simple errand<br />
• Book a massage or yoga class<br />
• Make a quick list of the things you are<br />
grateful for<br />
Whatever you choose to do in your mini<br />
break, make sure it is something completely<br />
different to what you have been doing or<br />
focusing on for the last 90 minutes.<br />
As you get to know more about your own<br />
ultradian rhythms, you will continue to see<br />
performance gains and will get the best from<br />
your body and mind.<br />
I’m taking a personal challenge to practice<br />
this for the next six weeks and will report<br />
back on how I’m going. Here’s to no more<br />
afternoon doldrums.<br />
JOHN APPEL Director of Advance Physio, John Appel is dedicated to helping everyone<br />
function fully and enjoy everyday life without the restriction of pain.With a Masters in<br />
Physiotherapy, a Bachelor of Science in Exercise Physiology, an Athletic Training degree,<br />
and as a Myofascial Release therapist, he works with a wide range of clients from<br />
professional athletes to chronic fibromyalgia clients. www.advancephysio.co.nz<br />
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