Author: Rosemary Buckle, M.D.
Whether you’re a high-performance athlete, weekend warrior, or simply someone who wants to feel better waking up, going to bed, and every moment in between, this infographic (originally published by the Mayo Clinic) is for you! By taking care of your whole body, many injuries can be prevented, and recovery times may improve.
#1 Eat Your Breakfast!
We’ve all heard that breakfast is the most important meal of the day. Your body needs a balance of carbs, protein, fat and fluids in order to achieve maximum efficiency. Eat your first meal within 30 minutes of waking up. You just might find that eating a nutritious breakfast boosts concentration and memory.
#2 Get Moving
Ease into your day with progressive movements. Simple stretches, Tai Chi and yoga can all be good for waking up the body. (If you do enjoy yoga, be sure to read our post about six common yoga injuries and how to avoid them.) A little bit of stretching or exercise in the morning can act as a wake-up call for the body, encouraging circulation and activating the central nervous system.
Also – in case you need some motivation to get moving – be sure to check out this post from last summer about what happens to your brain when you exercise.
#3 Stay Hydrated
Drink at least half your body weight in ounces of water each day. If you weigh 160 lbs., that’s 80 ounces of water. Proper hydration can boost your productivity, sharpen your thinking, reduce stress and help you better manage your appetite. Finally, with the hot Houston summer just around the corner, be sure you know how to recognize the dangerous signs of heat illness.
#4 Keep Moving
If you work in an office or have a sedentary day, schedule a few “no-sweat breaks” into your routine. Walk, stretch or do a few bodyweight exercises to get your heart pumping. Also, be aware that sitting at a desk for five hours a day doubles the risk of heart failure in men and raises the risk of death from other causes, including cancer and diabetes, by almost 50%. Consider a standing desk.
#5 Incorporate More Colors Into Meals
Did you know…
- Red-colored foods generally improve circulation?
- Blue/purple foods support brain function?
- White foods help your immune system?
#6 Recover & Recharge
Lastly, increase blood flow to overworked muscles at the end of the day with a self-massage. Also, try to get seven to eight hours of sleep per night; this is critical time during which your body rebuilds and recovers, preparing for the next day!
See a Sports Medicine Doctor Near You
Schedule an appointment at Houston Institute for Sports Medicine & Orthopedics by calling (713) 756-5546. You can also schedule your appointment online.
Please consult with your physician before undertaking any form of medical treatment or adopting any exercise program or dietary guidelines.