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People kick exercise up a notch for many reasons. They may need to go all-in for a new year, an upcoming birthday, or a momentous event.


High hopes for more exercise don’t have to backfire into burnout. An increased workout regimen should leave brave souls in better health if they plan cautiously.


Self-Care for More Exercise


1. Sleep

An extra hour of sleep helps soothe pain and fatigue from increased exercise. Early birds need rest to squeeze in a workout before work instead of hitting snooze buttons. Night owls who close out the gym must pad time to wind down before bedtime.


Otherwise, sleep deprivation could lead to grazing up to 22% more calories a day. It’s pointless to burn up calories in workouts but return more in mindless eating or exhaustion.


2. Alternate

Rotate weight training, cross-training, and cardio to hit different body parts in each workout. Fitness buffs unwittingly force muscles into stunted progress with the same moves every day. The body adapts to predictability and repeated steps, making uniform workouts ineffective in the long run.


3. Recover

No one could have fantasy Olympic training sessions every day and expect not to crash. Slow it down. The purpose of exercising is to feel better, and overdoing it can not only make you feel awful, but it can be detrimental to your workout goals as well.


Every daily or increased workout regimen must include a low-impact break. Ideal activities to keep up exercise on those days are:


  • Yoga
  • Dancing
  • Golf


4. Nourish and Hydrate

Fasting and dieting do not work during a move to tougher workouts, and people run out of gas attempting to do both. With doubled water intake, but decreased caffeine and alcohol, high protein and mineral bodybuilding foods are:


  • Grilled or baked chicken
  • Salmon, tuna, and codfish
  • Nuts, nut butter, and seeds
  • Protein shakes and bars
  • Iron-rich dark leafy greens


5. Relax

Naturally, going hard will hit hard. When this happens, the spa wins over the gym. Jacuzzi, saunas, and whirlpools relieve tight, sore muscles.


Conscious relaxation and meditation always grant clarity on what all the extra work should accomplish: improved health.