Crisis, pandemic, closed borders – these factors only increase the accumulating fatigue and can lead to stress, burnout, and in some cases – to physical discomfort. How can entrepreneurs and managers recover their strength and internal resources in such conditions? And most importantly, how to do it effectively? We talked about this with the deputy director of the Ozerny sanatorium, Viktor Kuratchik.
– By the nature of my work, I often came across people who worked hard and hard, sometimes bringing themselves to a deplorable state. And when they decided to take a vacation and rest, they did it too late. Fatigue turned into a bunch of related problems: emotional burnout, sleep disturbance, rapid and uncontrolled change in behavior, aggressiveness, etc.
In about 50% of cases, problems arise from fatigue and stress.Standard problems of “developed” businessmen are disorders of the cardiovascular, respiratory, genitourinary, digestive systems, erectile dysfunction, various problems with the spine and skin. And 2020 also made its own adjustments.
Recovery from COVID-19
Over the past year, I have seen dozens of people recovering from coronavirus. In almost all, the recovery period was accompanied by sleep disturbances, rapid mood swings, irritability, anxiety and panic attacks, as well as many physical manifestations.
When restoring, the purity of the air at the place of residence of a person plays an important role. The best option is to rest near a coniferous forest. Pines and spruces are evergreens, so the phenomenon of photosynthesis occurs in them all year round, and the oxygen content in the air of the coniferous forest is kept at a high level even in winter.
I’ll tell you about how anyone can effectively recover and rest for a conditional 2 weeks – these are the top 5 factors for effective recovery.
1. Sleep and rest
7-8 hours of sleep (without interruptions) is a normal physiological need of the body, it is during this time that the body has time to recover and fully “carry out” the regeneration processes.
And remember: “lazy” rest will not allow you to recover “to the fullest.” Relaxation periods must be alternated with physical activity.
2. Physical activity
This is one of the key moments of a good rest. During even moderate activity, all body systems work better: cardiovascular, digestive, circulatory, endocrine, etc.
The phrase “movement – life” has a literal meaning.
About ⅔ of the day should be occupied by active rest, ⅓ – passive. You can alternate periods of activity and rest (for example, an hour – movement, half an hour – rest), but the total share of activity per day should be greater.
Physical activity can be conditionally divided into two groups:
- Cardio training. These are activities designed to be performed without significant stress on the musculoskeletal system. Scandinavian walking, skiing, running, swimming, cycling are the main types of cardio.
Swimming is especially worth highlighting – this is the only activity that has practically no restrictions either by age or by a person’s condition.
It is advisable to devote at least 1-1.5 hours a day to cardio training at least three times a week. If health allows, you can do every day, but alternate the intensity: 1 day – high-intensity cardio (running, Pilates, active sports), the second day – low-intensity (walking, leisurely riding a stationary bike or leisurely skiing).
- Power training. These are activities in which there is a load on the musculoskeletal system. Most often, such activities are understood as work “with weights” in the gym, but you can work very effectively with your own weight.
Unlike cardio, strength training should not be done daily – your muscles need to recover. It will be optimal to perform them three times a week, for 1-1.2 hours, no more, with a break of one day between workouts.
During the recovery period, it is important to supply the body with the necessary “fuel” and with the correct regularity. If these conditions are met, the body will be constantly “charged”, which means that the recovery efficiency will be higher.
How much energy do you need per day? The average man weighing 80-90 kg requires 2,000 to 2,400 kilocalories per day (with moderate physical activity). For women – a little less, about 1800-2000 kilocalories.
How often should you eat? 5 meals a day are preferable: first and second breakfasts (with a difference of 1-2 hours), lunch, afternoon tea and dinner. It is advisable to make the last meal no later than 2 hours before going to bed. This allows you to make food intake more even, the body will not “stand by” waiting for the next meal or digest its “excess”. Therefore, it is better to distribute calories evenly throughout the day: 30% – in the morning, for both breakfasts, at lunch and afternoon tea – 40% and for dinner – about 30%.
What should be in the diet? Nutrition is a very individual process, but if we take an average person without pronounced contraindications, then these are the foods that must be included in the diet:
- Fish and seafood (saturated and unsaturated fatty acids, vitamins of the B12 group + vitamin D (which is especially important in winter)
- Lactic acid products (restore the digestive flora, especially after COVID-19 and taking antibiotics)
- Porridge (easily digestible carbohydrates, fiber)
- Meat (protein is part of various enzymes, participates in many processes and improves immunity)
- Fruit vegetables (vitamins, fiber, digestible carbohydrates, trace elements).
4. External influences
Recovery will go faster if you support the work on the internal resources of the body (training and nutrition) with useful external influences. They can be divided into several categories.
- Direct physical impact. Its types include various effects on the body: rubbing, stroking, stretching, and other tactile procedures.
- Water procedures. This is not only swimming, but also the impact on the body of jets of water under pressure, showers, procedures with immersion in various liquids, including special mud.
- Temperature exposure. First of all, these are baths and saunas.
- Light exposure. During the recovery period, it will be useful for anyone to be in the open air during the day in order to receive a “dose” of ultraviolet radiation from the sun’s rays.
Staying in direct sunlight should be limited to half an hour a day. In winter, with calm weather and moderate humidity, it is recommended to stay in diffused daylight from 2-2.5 hours a day.
5. Psychological relief
To properly “unload your head”, you should adhere to simple recommendations:
1. If you have an initial state of emotional burnout, psychological fatigue and apathy – well suited active games and entertainment… Billiards, bowling, basketball, volleyball, etc. – This is a category of activities that cause the production of “hormones of joy”.
2. Physical exercises – in addition to the benefits for the body, they directly affect the psychological state of a person.
3. It is very important to get away from information noise: be in silence, internal and external insulation, more often to be in the fresh air.
What is the bottom line?
Each person has his own rhythm of the body and predisposition. One force loads will make you feel a surge of strength, and the other will get tired. Therefore, it is better to have a comprehensive rest – it will eliminate possible bottlenecks and give you the greatest recovery effect. Including – and psychological. And the optimal place for rest will be a place where you can recover in all directions at the same time – saving your time and energy.
Project partner: sanatorium “Ozerny”
Now is the best time to take care of your health, because only upon arrival before March 25, discounts up to 25% are valid. Comfortable rest, untouched nature and everything you need for your health!