Trying to stay fit and active can be a challenge – finding the time in the first place in our busy lives, and then once we’ve found an activity, maintaining our flexibility and mobility to ensure a pain free workout. Women who enjoy running, tennis, pickleball, barre, bootcamps, CrossFit, F45, martial arts and other quite intense, high impact functional training sessions might find that the positive endorphins of exercise are crushed by subsequent aches and stiff joints. Niggling pain or discomfort can start a few hours after the workout – or can often be felt in force on the following day.
Pain is our body’s warning system, it tells us when we have gone beyond the comfort zone of our normal flexibility and movement parameters. As we age, our joints tend to lose mobility and flexibility, and the normal recovery and repair processes don’t happen as readily as they used to. Fear not, there are a number of relatively easy ways that we can help support our bodies and maintain our active lifestyles;
1) Cool down & Stretch
End your workout slowly and give your muscles time to loosen and switch off. Follow up with some gentle stretching – this is a simple and effective way to help flush out the build up of lactic acid, the cause of muscle craping and stiffness.
2) Sleep
Getting some decent rest is one of the fastest ways to aid recovery. Sleep provides your body with the chance to repair muscle tissue and cells, restore energy, and releases molecules like hormones and proteins. Experts agree that sleeping eight hours each night is ideal if you can, you’ll not only recover quickly but also wake up refreshed and ready to be active again.
3) Supplements to Help Joint Stress
SRW Laboratories (Science Research Wellness) is a local nutraceutical company based in Auckland founded by pharmacist and healthspan expert, Greg Macpherson. The team harness the very latest scientific developments to formulate a range of natural products that help our wellbeing as we age. For the gym bunnies, Skl¹ Mobility is a joint supplement that helps maintain robust cartilage and ligaments, supporting the recovery and maintenance of active joints. Containing a special combination of natural ingredients PEA (a fatty acid found in peanuts and egg yolks) NEM and 5-LOXIN, Skl¹ provides the building blocks for cartilage to support joints and has been scientifically shown to soothe joints, in as little as 24 hours.
4) Food & Nutrition
Food is important, it’s the fuel which your body transforms into energy, and crucially, it also powers the recovery process. Try to maintain a diet that has a balance of fruit, vegetables and wholefoods. Lean protein, carbohydrates and antioxidants can help to trigger the functions that aid recovery following exercise. Try to eat something within 45 minutes of finishing your workout, even if it’s only a snack. Handy foods to target to support rejuvenation include eggs, pomegranates, watermelon, chicken and dairy, including full cream milk.
5) Drink Plenty of Fluids
Hydrating after a workout is crucial to recovery, consider water, electrolytes, or a performance focused sports drink. Water provides many benefits for recovery, including carrying nutrients and oxygen to your cells and regulating temperature. Hydration helps your body maintain a stable heart rate and healthy blood pressure.
Kayla Gordine is a singer, a certified holistic health coach and wellness enthusiast, she’s well known from her work with Reebok and Les Mills Healthclubs. Kayla uses SRW health supplements and explained;
“I love SRW products because they contain predominantly natural ingredients. They are made right here in New Zealand at the company’s local facilities using the latest scientific research and proprietary blends that really make a difference to my health and wellbeing.”
SRW products are available locally via www.srw.co at pharmacies and natural health stores nationwide.
