I went out for a whole day to play, and when I returned to my place of residence, my whole body seemed to have been pulled out of me. My legs were sore, my waist was sore, and I didn't even want to speak.
Many friends lie down when they feel tired, or sink into the sofa and scroll through their mobile phones. Later, when I got up the next day, I felt even more uncomfortable. As a result, I became more tired and lacked energy.
In fact, when it is in a state of fatigue, what the body needs is "active recovery", not a completely still state with no movement or action.
The 12 methods below are all proven and practical tips to help you get back to your best self quickly.
Don’t be impatient when taking a shower. The most comfortable water temperature is 40 degrees.
When you get back to your accommodation after a trip, don't rush into the bathroom right away.
The heartbeat is still relatively fast at this time, and it is easy to feel dizzy if you take a hot bath immediately.
Sit down and drink water first, rest for 15 to 20 minutes, and wait until your heart rate stabilizes before going in to wash.
The water temperature is controlled at Around 40 degrees , try it with your hands and it will feel warm but not hot.
Just soak for 15 to 20 minutes. If you soak for too long, your skin will dry out.
Hot water that can help dilate capillaries can discharge metabolic waste produced during exercise, making your whole body feel relaxed after washing.
Soak your feet in hot water before going to bed to relieve fatigue and have a good sleep
Soaking your feet is something especially suitable to do before going to bed.
Prepare a basin of hot water. The temperature should be slightly higher. The standard should be that you feel slightly hot after putting your feet in it but it is still bearable.
Soak for about 15 minutes. When the water is cold, you can add more water.
Heat will cause blood vessels to dilate, accelerate blood flow, and improve blood circulation in the lower limbs. In this way, lactic acid in the muscles can be taken away more quickly.
After soaking, wipe them dry, then put on clean cotton socks, then lie down, and you will soon fall asleep. When you get up the next day, your legs and feet will neither swell nor become swollen.
Do-it-yourself massage, focusing on relaxing large muscle groups
After excessive exercise, there will be accumulation in the muscles lactic acid , just lying down can't make it disappear.
The best way is to get a massage.
No need to call in a professional, you can do it yourself.
Use your hands to pinch your calves, or clench your fists and gently tap your thighs, arms, shoulders, and back.
The intensity should be comfortable but not painful, and press each part for one or two minutes.
Massage can help lactic acid be absorbed as quickly as possible blood absorption and metabolized.
Many people believe that once they feel tired, they should stop and take a rest. In fact, this is a misunderstanding. Proper compression can help you recover faster.
Drink a cup of hot tea or coffee to refresh yourself and fight fatigue
If you feel sluggish in the afternoon, a cup of hot tea is a good choice.
Tea contains caffeine, which can stimulate the respiratory center, causing breathing to become deeper and faster, thereby bringing more oxygen to the body.
Caffeine can also promote adrenaline Secreted, making people energetic in a short time.
If you don’t like drinking tea, coffee or chocolate It has a similar effect.
But don’t drink it after four o’clock in the afternoon, otherwise you won’t be able to sleep at night.
Eat more tofu and eggs to supplement high protein
During travel, there is a lot of walking and mountain climbing, which consumes a lot of calories in the body. A large part of the reason for fatigue is insufficient energy.
At this time, you should eat more food rich in protein food, such as Tofu , egg , lean meat or fish.
Protein is involved in the repair of mildly damaged muscle fibers caused by exercise. It stabilizes blood sugar and has the property of promoting faster recovery of physical strength.
Add a boiled egg for breakfast and some homemade tofu for lunch, it's simple and effective.
Vitamins B and C, help clean up metabolic waste
When the body is tired, a lot of it will accumulate in the cells Metabolites .
vitamins Group B and Vitamin C Can help speed up the processing of these wastes.
Usually eat more oranges, kiwis, tomatoes, or whole grains such as brown rice and oats.
If you find it inconvenient to eat fruit on the road, you can bring a few vitamin lozenges with you.
Vitamin C can also enhance immunity, making it less likely to catch a cold during travel.
Drink activated water or purified water to supplement oxygen
Many people don’t know that oxygen is actually dissolved in water.
especially active water or high quality purified water , the oxygen content is relatively higher.
After exercise, the body is in a state of relative hypoxia. Drinking this water can quickly relieve fatigue.
Of course, ordinary boiled water is okay, the key is to drink enough.
Take a few sips every hour, and don't wait until you're thirsty.
Drinking slowly in small sips is much more effective than drinking quickly in large sips.
Eat more alkaline foods to neutralize acid in the body
After strenuous exercise, the body will produce a large amount of acidic substances, making people feel weak and weak.
Eat more at this time alkaline food It can be balanced.
for example fresh vegetables , Melons and fruits , Soy products , dairy products ,besides animal liver .
After digestion and absorption of these foods, they can reduce blood acidity and return the body environment to a slightly alkaline state.
Order some stir-fried vegetables for dinner, or drink a cup of yogurt to relieve both tiredness and fatigue.
Seated neck stretch to relax stiff neck
If you sit in a car for a long time or walk with a bag on your back, your neck is most likely to become stiff.
Find a chair and sit still, hold the back of your head with your hands, and place your forearms against your cheeks.
Gently press down with your hands, slowly bend your neck forward, and feel a stretch on the back of your neck.
Hold for a second or two, then tilt your neck back hard and give a little resistance with your hands.
Do this one time before and after, and do it 8 times in a row.
Move slowly and don't use sudden force.
Stretch the sides of the body to open the muscles of the lower back
Place one hand on your waist and raise the other arm straight up, palm facing inward.
Slowly bend your body toward the side with your arms akimbo, and you can feel the waist and back on the side where the raised hand is being pulled apart.
Hold for a second or two, then slowly come back and stretch your arms to the sides and upwards.
Do 5 times on each side, then switch to the other side.
This action can relax you side muscles , very helpful in relieving backache.
Shake back the shoulders and open up tight shoulders
Interlace your ten fingers together and raise your palms above your head.
With your arms straight, vibrate backwards 10 times from slow to fast.
You can feel a stretch in the front of your shoulders and chest while doing it.
This action is particularly friendly to people who backpack all day long or lift heavy objects all day long. It can effectively loosen the tight muscles in the shoulders.
Be careful not to shrug your shoulders; your shoulders should be lowered.
Flex and stretch the waist and abdomen forward and backward to restore core strength
Put your hands around the back of your head, slowly bend your body forward, bring your chest as close to your thighs as possible, and then feel a stretch in your lower back.
Then slowly lean back the upper body, open the two elbows outward, and keep the body as straight as possible for 3 to 4 seconds.
Do the entire movement slowly for 5 times.
Be careful not to arch your waist too much when leaning back, whichever is more comfortable.
This action can relax the waist and abdomen at the same time.
Hold the chest and straighten the back to improve rounded shoulders and hunchback
Bend your arms, raise your elbows flat forward, bring your chest in, lower your head, arch your back upwards, and feel the shoulder blades being pulled apart.
Then, stretch your arms parallel to each other behind your body. At the same time, raise your head, lift your chest, and pinch your shoulder blades toward the middle.
Count one in tandem and do it 10 times in a row.
This action is particularly effective in correcting the hunched posture that occurs unintentionally during travel. After completion, the entire chest is opened.
In addition to the above methods, some traditional tonics are also helpful in relieving fatigue.
However, these items need to be used according to your own physical condition. If you are unable to make accurate decisions, you should first consult a Chinese medicine practitioner and never swallow them on your own.
It is normal to be tired during travel, the key is how to recover scientifically.
Remember one principle: active is better than passive, warm water is better than cold water, and stretching is better than static.
Next time you come back from outing, don't just lie down, take half an hour to try the methods mentioned above, so that you can still go out energetically the next day.
