R & R & R
(Rest, Relaxation and Recovery)
Recovery is just as important as performance: without fully recovering, you cannot expect to repeat a great performance, at work or anywhere else!
Here are five techniques for making sure you’re always ready to give 100%:
1. Get good sleep
Good sleep is the foundation of good recovery. It’s when our brains work out problems, and when our bodies repair and reset. Some simple ways to improve sleep are:
2. Take time to calm down
After periods of intense activity (physical or mental), it is important to find time to be calm and relax to relieve tension and stress so that they are not carried over into the next day and beyond. Stress is growing problem in the UK and accounts for lots of time off and lost productivity. Here are a few things that can help:
- Allocating 20-30 minutes to sit quietly, perhaps with a book or a drink, and calm down after work.
- Practicing yoga
- Learning to meditate, even for 10 minutes a day
- Find or build a calming playlist that you can listen to when you’re feeling stressed.
3. Eat good quality protein
Protein helps our bodies to repair themselves and build new cells. Our ability to recover quickly depends on eating sources of good quality protein. Here are some of the best sources:
- Oily Fish
- Lentils and beans
- Quorn, tofu and other soy products
- Lean meats
- Milk and other dairy products
4. Make your diet as colourful as possible
- Dark Greens
- Blues and Purples
5. Low GI foods
A steady supply of energy is also important for rest and recovery, and stable energy providers like low GI foods are a great choice.
Find more from our workplace health series here.