You don't need to go hard all the time. For the next 30 days, try two days a week of basic aerobic exercise, for 30 minutes.
Active recovery has been shown to increase blood flow, as well as, to help down regulate the fight or flight response (the thing that is causing you so much stress!).
Riding bikes, walking the dog, or jumping rope are a few classic options here. Anything that raises your heart rate (not too much) works as well, so feel free to do whatever you enjoy most!
It's important not to overly stimulate yourself here, or do anything too high intensity, or you'll trigger cortisol release which is the opposite of what we want here.
Here are some guidelines for active recovery work to enhance recovery:
Exertion levels should be kept low, 3-4 on a scale of 10
Low impact exercises, such as biking, running in water and swimming are often better choices than running to avoid extra stress on joints
Total volume of work should not exceed 30 minute
Heart rate needs to be kept below the 140 beats per minute
Intensity of exercise should never exceed 70% of maximum effort
Not sure if this is the right Playbook for your team? With LEON, our algorithm recommends exactly the right Playbook, at the right time, to the right team, to be more effective and drive well-being and performance.
These Playbooks range from adjusting workload and schedules, to exercises for improving team grit and alignment, and everything in between.
No matter how your team is scoring, we’ll provide data-driven recommendations to support their most pressing needs.