5K Fitness Challenge #4: REST - Be Sure To Take A Breather!

July 4, 2017 - REST - Be Sure To Take A Breather!

That’s right, your challenge today is to rest and let your muscles recover and your mind rejuvenate. But that doesn’t necessarily mean doing nothing. Listen to your body. If you’re exhausted, take a break. Rest days can also be great days for body movement and stretching so your body doesn’t stiffen up.

Move Your Feet Before You Eat! Foundation recommends resting “a minimum of one full day per week to allow your body to get stronger and prevent injury!”

Another way to help your muscles recover is to get a good night’s sleep.  While you sleep, the body is actively working to repair cells and maintain a healthy balance of hormones to support growth and proper energy levels.

Sleep is also essential for healthy brain function. Chula Vista Elementary School District reports that “sleep helps to organize memories, solidify learning and improve concentration. Lack of sleep can make children irritable and cranky, affecting their emotions, social interactions and decision-making.”

Vista Community Clinic offers these 6 tips for getting a good night’s rest:

1. Go to sleep and wake up at the same time every day to help set your body’s internal sleep clock and improve your overall sleep.

2. Set a comfortable room temperature (71 degrees) and minimize the light entering the bedroom. Darkness cues the brain to make the hormone melatonin, responsible for making a person feel sleepy.

3. Let in as much natural light into your home or workspace as possible during the day. Sunlight helps release the hormone serotonin, associated with boosting mood and helping a person feel calm and focused.

4. It’s best not to nap during the day if you are having difficulty sleeping at night. If you have to take a nap, do not sleep more than 25 minutes.

5. Create a bedtime ritual to unwind from the stressors you experienced during the day. This may include relaxation breathing, a hot bath, reading, prayer or working on a coloring book.

6. Drinking or eating caffeinated products, smoking, consuming alcohol, exposure to bright screens, exercising before bedtime and late night snacks can make it more difficult to fall asleep.

While you’re taking a breather, take a moment to play “Would You Rather?” with the Chula Vista Olympic Training Center – Team USA:

Remember to register for the Live Well San Diego 5K on July 30th! #LiveWell31Day

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