The importance of rest and recovery

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This topic contains 10 replies, has 7 voices, and was last updated by  Anonymous 3 months, 1 week ago.

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  • #1160

    Daisy
    Keymaster

    This week, we’ve been moving to a new house here in the town where we live in Virginia. (Our lease was up at the old place and the landlord wants to sell – I didn’t want people wandering through my house all the time so we opted to move.)

    We did a lot of the move ourselves and hired movers to do the heavy stuff like furniture and book boxes. I have been pretty lazy the past couple of years. I work online, so sit at the computer all day. I walk the dogs and that’s been about it.

    Y’all, hauling hundreds of 20+ pound boxes up and down stairs for a week just about killed me. Last night, every joint in my body was screaming in agony. And of course, I was thinking, “I need to write about this.”

    During a real SHTF moment, you ARE going to be working much harder than you are physically accustomed to. You ARE going to push yourself beyond your ordinary limits. Rest and recovery will be important because, in a longer-term situation, the next day, you’ll be doing it all over again. I looked up in some old bodybuilding books ideas for speeding up muscle recovery. Not all of these will be possible if the power is out, but let’s brainstorm other recovery ideas. (I may use your idea and username in the article.)

    1) Ice on aching joints
    2) Hot bath for muscle recovery
    3) Elevating your feet to reduce swelling
    4) Rest – lay down and actually let your body rejuvenate
    5) Easy exercise – gentle walking, swimming
    6) Stretching – yoga or other stretches can loosen up tight muscles
    7) Ice bath if you’ve really been injured – this can help make bruising less serious but it is not for the weak of heart
    8) Sleep

    Other ideas?

  • #1164

    Anonymous

    I don’t have anything to add that you don’t have listed but yesterday I went to the city with my oldest and we WALKED for miles. Years ago this would have not been an issue, walking 5 miles round trip loaded with groceries on my back and in a stroller would have been a normal day.

    Yesterday, not so much. Now my eczema flares up something fierce when I get hot. I get whelps, blisters, the works. It takes weeks to recover. I have light green eyes that amplify the sunlight and all the reflections that come with it from glass, white concrete, etc. That gives me horrible headaches, even with sunglasses and an UV blocking umbrella. Those make me want to hide in a closet. I’m much more of an indoor person now.

    Yesterday after went walked a very long way in one direction, then walked back in the other direction I was faced with having to walk up the stairs at the library or take the elevator. I embraced my age and gladly took the elevator cause I would have never made it past the first flight of stairs to get to the main floor at the library LOL.

    I am about as stubborn as they come and I will keep going and going even past what I know is my limit. Yesterday, however, showed me beyond a doubt just how out of shape I really am.

    I used to walk on the treadmill to keep my endurance up and I really need to get back to that and maybe work in some weights to help build my muscle back up. I honestly don’t want to say cardio, but my lung capacity stinks when I have to move fast for any length of time. I have never been a runner, more like a happy turtle 🙂 If I gotta run there better be a darn good reason.

  • #1167

    Daisy
    Keymaster

    I’m also not much of a runner.

    I did get up and walk the dog at a slow pace today to try and keep my poor aching joints from freezing up.

  • #1172

    Anonymous

    Hope we both feel better tomorrow 🙂 I’m trying to figure out how my ribs can hurt from walking LOL

  • #1207

    OldMt Woman
    Participant

    OW! I can feel that. Good list, Daisy. You speak as one with experience with pain. Good luck with the new home.

    Those of us who have rural mini-emergencies all the time know how they can be so very strenuous…beyond normal. Don’t know about urban, but rural wacko events always seem to always require a lot of manual labor. From fixing fences to vetting the stupid horse who managed to get caught up in that fence. Gah.

    We had severe flooding X2 this past summer and in these steeeep mts..aieee! I was out during the weather with shovel to prevent the flooding from coming into our back door. During the event…did I NOTICE the deadly lighting [up here we ARE the storm] or being soaking wet despite rainwear/boots or how much weight of soggy-granite-sand I was hefting repeatedly to rebuild a blown-out mini diversion ditch? No. But certainly I noticed it later. As usual.

    I’d like to say that prevention of overusing our [aging in my case] bodies is the best idea…but we all know it doesn’t always work that way. As much as possible, we set up for the least amount of manual labor in our daily routine. Just making everything count efficiently. Then when extraordinary things occur, the usual stuff is still doable. …that’s the theory. lol

    We’ve had a year and a half of non-stop family medical issues that throw efficiency and routine right out the window. Well, break out the Epsom salt baths and all the other things that Daisy mentioned above.

    Be sure to have stronger than usual pain relievers. Use only as needed but pain wears you down and slows healing.

    Of the non-aspirin products: Know that you can alternate taking Tylenol [Acetaminophen] with EITHER Aleve [naproxen] OR Nuprin [Ibuprofen]. But don’t combine or alternate Naproxen products with Ibuprofen products since both process thru the kidneys. Acetaminophen products process thru the liver. It’s simply to help the body not to overtax any one organ during a period of bad pain. Check with medical person for how often that alternating schedule is recommended.

    As always, be cautious of aspirin due to blood-thinning qualities. Like…you don’t want to increase blood flow to a bad bruise. Probably do not take if you’re on blood thinners…but you’d know that, right?

    Make sure you eat right…even if you’re so fatigued that you can’t feel hunger. Feed the body to heal. Being stocked up eliminates the need to run in to the grocery. Commercially canned soups taste awful if you home-make them usually. But unless you have them home-canned, have some commercial tins available for heavy exhaustion days.

    Make sure you remember in the blur of fatigue…or shock if the incident is traumatic [H. Micheal, etc] to take your regular medications and/or herbal-nutritional supplements. Same reason as above.

    A comment on sleep. I haven’t slept right since childhood. Found out I’ve always had an underlying disease that contributes to low serotonin levels…and a lot of other not-nice things. I FINALLY gave up…cuz I don’t DO chemicals unless I have little choice. Tried ALL the herbal/nutritional products with very little success. Hmph, I began to take a chemical sleep aid. I’m at one-half of low dose. Wheeeeeew! It has made a huge difference for me. If you NEED it cuz you’re too hyped up, injured, whatever from something going on…have a sleep aid handy so the choice to take it is available. One that does not knock you out so deeply that you can’t wake and function in your emergency situation.

    Stimulants: If you’re not a coffee drinker [I’m not!] then you might need to find…and test…a different type of mild stimulant. Some emergencies must be endured for a time. And we must be coherent/sensible to make choices. Find one that will work for you. Pack it in your EDC [every day carry] or BOB…along with your sleep aid if that’s what it takes to function during an immediate emergency or rough time.

    Of course this is not a normal pattern to follow. Be careful if you tend to LIKE assistance in hyping up and zonking out. You know what I mean. This would be temporary!

    As always, this is not medical advice since I’m not a doc. Please do your own research and verify that this old brain of mine has not mixed something up. {I’m not kidding}
    OldMtWoman

    • This reply was modified 1 year, 4 months ago by  OldMt Woman.
    • This reply was modified 1 year, 4 months ago by  OldMt Woman.
  • #1225

    Daisy
    Keymaster

    Fantastic advice, Old Mt. Woman.

    Oh, do I recall the days of the homestead. Running out in the middle of the night because something breached the chicken coop and then FIXING the stupid coop in the pouring rain at 3 am. Good times. (Not.) There was also that super hot day when the well pump stopped working and we had to water 3 goats, an LGD, 47 chickens, and 2 barn cats by lugging water up the hill to them. Phew.

    Sometimes it just can’t be helped.

    I’m pushing 50 pretty hard, and years of sports have done a lot of damage to my joints. There are some days when you notice it more than others, that’s for sure.

  • #3935

    Valerie Stonecypher
    Participant

    Daisy, hope you’re all moved in and recovered from the ordeal of moving. (Does anyone really LIKE moving?)

    I was thinking about your list of recovery ideas yesterday and can’t emphasize enough the importance of #4:

    Rest – lay down and actually let your body rejuvenate

    In my younger years, this would have been heresy to me, as I considered it a sign of weakness (literally and figuratively) to not be active every single day. As late as my early sixties a few years ago, I power-walked solo all day long on a big circle of rural roads with only a day pack and my trusty walking stick for any aggressive dogs, and I was pleased to work out the mileage when I got back: 18 miles. I was up the next day, exercising and going about my daily activities.

    Day before yesterday, I did six miles, three of which were loaded down with a pack of at least 20 pounds of groceries, and I was dragging when I got back. Annoyed, I refused to acknowledge it and continued being active with chores the rest of the day.

    Age catches up with all of us! Yesterday was the first day I can remember when I wasn’t ill that I didn’t — and couldn’t — do a damn thing but lay on the bed and rest. Even getting up to go to the bathroom made me feel weak. I was really out of it. And today it still lingers, but I did two miles at a pace I once would have sneered at.

    I am hoping to age like a fine wine but will settle for the level of a great IPA. 🙂

    P.S. I once read in an old book: “Sleep knits up the raveled sleeve of care.” So getting enough sleep sure helps, too.

  • #3947

    Peppy P
    Participant

    Ah, a topic near and dear to my heart.  As a personal trainer and health and wellness coach I can’t emphasize enough the importance of rest and recovery.   Excellent list of suggestions.  The old idea of no pain no gain is really just bs.

  • #24356

    Anonymous

    Really great advice for all of us, here in these posts.

    I too have noticed that since I have grown older, later part of the 60″s, I need to rest more, before I keep on keeping on.  I have learned this year more than any other that if I don’t rest I don’t get anything else done.  I don’t move as much as I used to, and when I do, it hurts, I know, you all feel it too. I know that if I don’t do my back exercises I am not going to get done the things I need to do for the day, so I try really hard to do them, at least every other day.  It is hard to do them, when I don’t have any pain, but I need to remind myself that not doing them, is not conducive to my better health, so just do it! lol

    Hubby and I are trying harder to move more, sit less. Some days it is easier to do that but some days, we just want to sit, watch TV and not have to think.

    So I am on a quest now, to move more, no matter what, and it is hard as heck, but I am going to work harder today than I did yesterday, to do just that.

     

  • #24361

    namelus
    Participant

    Ok first before you do something that will cause pain or just after take arnica up to 1 week after you need a break as it effectiveNess diminishes. Cuts healing time in half and soreness by same.

     

    Second swelling use DMSO direct on joints.

     

    For lung  volume there is a type of training called VO2 max running makes you efficient it does not increase lung volume much. Look at a marathon person  always look fain and a  sprinter looks like a gym monkey. Difference VO2MAX training it’s used by all Olympic teams.  It takes 30 min every 2nd day for your health. For us we do chores at the acellerated rate. Basically work till you are out of breath to the point after you stop the panting gets worse for few seconds. Stop or lightly walk till completely at rest check pulse  then redo 4 to 5 times if running sprint hills. You want to reach can’t go on panting as fast as  possible to limit joint issues. Don’t do if you have weak heart or getting s checkup first.

     

    Do the stretchIng BEFORE the chore. We have a 20 min warm up period before farm work yeah weird but way less.injuries. keep warm joints hate cold as you age. We don’t do same stretches as you do on highschool sports team. We do a proper version a qi gong rai it’s stand in place gentle motion. It’s meant for old people but most do.it as a dance. It’s not it a precise martial art that teaches balance and flow of energies in body. Each motion is precisely choreographed. Join a qi gong dance class has minimal effect doing it right has massive health benifit.  You can tell by how the joints and hands and fingers are positioned. Ask instructor what is purpose of moton. ..most will answer some fluff  real.answer is what attack it counters and where the strike you are initiating  is to hit. Once you do it right after the 20 mins you feel like you have drank a pot of coffee.

     

    Massage. Learn it and share.

     

    Visit a chiropractic practice that does ART. had to go.through many before I found a gem but wow what a difference.  I was in car accident  a bad one a double trike I was in small pick up head o into 5 ton van at high way speeds.then hit by semi going same way as.I was.  Lucky for.both to be alive the passenger had broke  collar bone fractured c1c2 broken leg broken arm/shoulder and punctured rib. Went to chiropractic at week 2 both of us and by the time week 6 rolled around and they took off.his braces.and cast he had nearly full range motion and only a 10 percent  muscle.mass loss.

     

    We have a hot water soaker tub it over looks.river with a vanishing edge  it’s where the on official old timers.club is  as we all use regularly with Epsom salts seems to work best there is a verticle.seat where person behind you can work out knots on your back while in hot water it’s heavenly.

     

    • #24362

      Anonymous

      Very good advice for those of us who are learning or to even refresh our bank of knowledge. Thank you for that information “Namelus.”

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