“Motivation is what gets you started; habit is what keeps you going”

MASSAGE & FITNESS WORK TOGETHER
Massage and fitness work synergistically, with massage complementing fitness by promoting muscle recovery, reducing soreness, enhancing flexibility, and potentially improving performance.

Promoting Muscle Recovery – Strenuous exercise can cause tiny tears in the muscle fibers. As the body gets to work repairing the tissues, inflammation occurs. According to a study by The Buck Institute for Research on Aging, massage reduces cytokines, which cause inflammation in the body. The study also found that massage stimulates “mitochondrial biogenesis”, or the production of mitochondria. These are tiny “powerhouses” located inside cells that convert glucose into energy necessary for cell function and muscle repair. In other words, massage not only facilitates similar pain relief as taking an NSAID (i.e. aspirin, ibuprofen), it is actually good for your muscles in a way that anti-inflammatory drugs are not.

Massage also aids in relieving tension in the muscles and tissues, breaks down the “knots”, soothes areas of tightness, and promotes relaxation throughout the body.

Reducing Muscle Soreness – Delayed-onset muscle soreness (DOMS) describes muscle pain and tenderness that typically develop several hours postexercise and consist of predominantly eccentric muscle actions, especially if the exercise is unfamiliar in technique, intensity or duration. Massage may aid in reducing this muscle tension by warming and relaxing the muscles, as well as releasing feel-good endorphins and “turning on” the rest and relaxation area of the central nervous system.

Enhancing Flexibility – Massage can improve muscle flexibility by reducing muscle tension and tightness, breaking down adhesions, increasing blood flow and temperature, and promoting relaxation, ultimately allowing muscles to stretch further and more easily. Knowledgeable Massage Therapists may also incorporate either passive or assisted stretching into their sessions (or a combination of both) to aid in relaxing muscles and to increase range of motion.

Potentially Improving Performance – All of the above has the potential to improve performance. We tend to move better when we are not tight and sore, and when our muscle fibers are relaxed and able to move through their full range of motion. 

Fitness builds a strong foundation for the body and helps you to get the most out of your massage. We find that clients who are proactive about their health and fitness often have a better massage experience – their muscles and tissues respond more easily to the treatment and they are less likely to experience soreness after their sessions. The effects of the massage often to tend to last longer as well in the individuals who exercise at least 3 days a week or live active lifestyles versus those who don’t. And treatment goals are achieved quicker in clients who are already active, or who incorporate stretch and exercise recommendations consistently into their at-home care between sessions.

“Do something your future self will thank you for.” 
– Sean Patrick Flanery 

 HOW TO GET STARTED
So how do you get started if you are used to a sedentary lifestyle, or if you want to incorporate more activity into your day?

Set Realistic Goals & Expectations – Setting realistic goals and expectations is important, as it provides attainable outcomes and is less likely to cause discouragement or a lack of motivation. Make sure your goals are measurable, and achievable within a short time frame. You can set long-term goals, but break them down into smaller short-term goals to prevent overwhelm, and to make your progress easier to track. By ensuring your goals are smaller and more achievable, you prevent setting yourself up for feelings of failure. It also makes it easier to get to the feelings of reward that come from accomplishing something, which makes you more likely to stick with it. When your goals fit your lifestyle, they not only fit into your routine, but they are also relevant to your overall health and well-being. 

Choose Activities You Enjoy – If you don’t enjoy hiking or running, don’t do it! Alternatively, if you enjoy dancing, consider a dance workout, such as Zumba, or Walking Workouts set to music. Whatever you choose, you want it to be something you like to do, as it will be easier to stick with. If you’re social, make it a group activity by working out with a friend or joining a gym or a group. If you’re more introverted, YouTube videos or Exercise Stations set at home may be a better option. If after starting a program or new exercise, you find it isn’t working for you, don’t be afraid to stop it and start something new. Remember that discovering something isn’t working isn’t a failure! It’s a recognition. It’s only a failure if you totally give up and don’t try.

Start Small – To start small with fitness goals, you will want to set realistic and achievable mini-goals, gradually increasing intensity and duration, and focusing on building healthy habits rather than aiming for drastic changes immediately. For example, instead of aiming for a 30-min workout every day, you may want to start with 10 or 15 minutes of exercise a few days a week. As you become more consistent and the workouts become easier, you can try to lengthen the amount of time slightly, or add in an extra day each week.

Be Consistent – To build a consistent workout routine, along with the above, you will want to make a schedule that fits into your daily routine and make it a habit. Go easy on yourself – new habits take at least a month or two to build. Planning your workouts in advance and finding a time that works for you will help.

Don’t skip workout days simply because you are tired or sore. Unless you are sick or your muscle aches are extreme, you should continue your workouts. Remember Recovery Days, but try not to have more than two recovery days at a time unless you are ill or your muscle soreness is over a “7”.

Create a buddy system or find an accountability partner to remind you or your workouts and to help keep you motivated. Having a support system along with the two following tips will help you to be more consistent over time.

Track Progress – Tracking progress is one way to stay motivated and to have a visual reminder of your goals. Progress can be tracked through using a calendar, bullet journaling, a notebook, or an exercise app. Seeing the days or weeks in a row you have completed a task of reached a mini goal, is a wonderful way of seeing the advancements you have made, and incites incentive to continue moving forward.

Reward Progress – To stay motivated and celebrate your fitness journey, reward yourself with things you enjoy, like new workout gear, a relaxing bath, or a healthy treat, after achieving milestones or sticking to your routine. The feel-good endorphins you will feel after workouts and rewards will encourage you to keep going. Doing this every week or so will rewire your brain to associate workouts with feeling good, which in turn will make it likelier for you to stick with it.

Remember the Benefits – One of the best ways to stay committed to fitness and physical wellbeing is to remember all the benefits to your overall health and wellness. Not only are fitness and massage both great for the body, they also both play an important role in mental, emotional, and spiritual wellness. Both promote better sleep, aid in stress reduction, reduces feelings of anxiety & depression, boost energy levels, increase self-awareness, and aid in heightened feelings of wellbeing.

Combining fitness and massage provides a holistic approach to total wellbeing.

By integrating these practices, you can begin to reap the benefits and maximize the rewards of physical wellness.

Spring is a time for new beginnings, a chance to reset and recharge, and to prioritize our health and well-being.