You may find that, even though some activity centers are reopening, it’s still risky to go out and be active in public recreational spaces. So, we’ve put together a list of things you can do instead of your normal active recovery day routine. Group activities, basketball courts, swimming pools, and spas will be safe to return to before long. Until then, it’s important to stay moving in any way you can. Remember that active recovery days shouldn’t be too strenuous.
The key to active recovery is being vigorous enough to get the blood flowing, but the activity isn’t going to break the muscles down further. Remember with active recovery, the goal is to let the muscles heal, it’s not a workout promoting muscle growth.
Trade out a day at the swimming pool for a day of deep cleaning. It might not sound as exciting but it actually can be relaxing. A clean house (or the act of cleaning) can increase productivity and reduce stress. For a bonus, cleaning burns calories too!
The harder you work, the more calories your burn. According to Pro Health, a 150-lb. A person doing light cleaning for 30 minutes would burn approximately 85 calories. That same person, doing heavy cleaning, would burn approximately 153 calories.” -Livestrong.com
Grab a massage ball or foam roller and work the muscles, but in a different way. Foam rolling is supposed to help break down scar tissue and help blood flow. It’s also a good way to wiggle around a little on your recovery days without doing anything that qualifies as high-impact exercise.
Self-myofascial release consists of massaging the connective tissues of the body using a foam roller, tennis ball, massage stick, hands, or any other tool. It helps reduce delayed-onset muscle soreness, increase blood flow, and increase flexibility and range of motion.” -springmoves.com
This low-impact exercise can improve circulation to the lower body and improve cardiovascular health without great stress to the joints. -springmoves.com
Go out and get moving. Are there any bike trails in your area? Parks? Cornfields? All are great places to spot some wild flowers. Cut the leaves off, hang them upside down to dry out, and decorate your home office.
Head to the laundromat on your active recovery days. Explore the surrounding neighborhood during the wash cycle. Yes, we’ve just found another way to say take a walk, but also folding clothes, lugging the bag to the laundromat - that’s all getting your blood circulating.
Since meal prepping can take hours, it’s a good way to get blood moving and spend time standing up. Do some butt-kicks and lunges while you’re waiting for that water to boil.
Cooking burns about 150 calories per hour! You can burn half of what you eat for dinner merely by cooking it yourself! After dinner, loading the dishwasher for 30 minutes burns 105 calories, and washing them by hand eats up 160 calories.” -CBSnews.com
A sweaty sheen is okay, but keep it low impact. Butt kicks, recovery-yoga, walking lunges: those are all good options.
On these days, Thieme explains, “You remain active but use less intensity than you would during a regular workout. If you’re a runner training for a 10K, an active recovery day might involve cross-training, a bike ride, or running at a less intense, conversational pace. You’re not looking to directly enhance strength, power, or athleticism. Instead, active recovery will indirectly promote all of those things by getting blood flowing to muscles to enhance and accelerate the recovery process.” -openfit.com
---BCRX CONTENT CREATOR, Klarrisa Arafa