The secret to a successful workout 🏃 routine (is what you do after)

Plus, why happiness can sometimes hurt 🥲

View this email online Today’s newsletter is brought to you by Life Kit producer Clare Marie Schneider If you’ve mustered up the energy to actually make the time to exercise, it’s easy to gloss over warming up or cooling down afterward. The most important part is the workout, right?  Of course it’s good to get up and move — but how you prepare and recover for your workout is key too, says Dr. Natasha Desai, co-director of the Center for Women's Sports Medicine at NYU Langone Health.  Studies have shown that exercise recovery, like stretching, foam rolling and cooling down, can reduce your risk of injury and soreness and help improve athletic performance. But many people don't prioritize these activities after working out, Desai says. You don’t have to dedicate a ton of time to your post-workout routine — but the time you spend taking care of your body when you’re done running or lifting weights might keep your body healthy and ready for future workouts.  I don't want to get injured Beck Harlan/NPR How to reduce soreness and prevent injury after a workout 🥶 Don’t forget your cool-down. Spend 10 to 15 minutes doing a low-intensity movement of your choice after your workout (Think: speed walking, biking, a slow jog).  ☺️ Roll out your muscles. Purchase a basic foam roller or use one at the gym if you’re a member. Foam rolling is a type of gentle soft-tissue massage that you can do on yourself after a workout. Try these common foam-rolling exercises. 🧘 Stretch to prevent injury. If you're not sure which stretches are best, start with the basics. If you feel pain, scale back. These stretches should feel like a light pull on your muscles. Aim to hold them for about 30 seconds. 😴 Take days off. Even Olympic medalists take rest days! Professional track and field athlete Anna Cockrell, a two-time U.S. Olympian and Olympic silver medalist, takes one or two days off a week from exercise. She says her relaxed days help her train harder when she is working out.  More recovery tips, please Newsletter continues after sponsor message 😴 More Life Kit on rest and recovery Sol Cotti for NPR How to begin a meditation practice. It's counterintuitive, but an effective way to manage our negative reactions to life's stressors actually involves slowing down and paying very close attention. Jon Kabat-Zinn, the founder of mindfulness-based stress reduction, explains how to begin a meditation practice — and how doing so can help you seize the present moment. Read the story here.  Feeling grumpy and stressed? Try taking a 'forest bath.' Studies have shown that spending time in the forest, what the Japanese call shinrin-yoku, can significantly improve mood and reduce stress. Here's how to reap these benefits on your next hike. Read the story here.  How to have a good weekend. So many weekends get filled up with too many errands, plans and, yes, work. Never getting time to relax means feeling like a zombie come Monday. Say no to burnout by making your two days off into a mini vacation with relaxation techniques and tips to unplug. Read the story here.  How to actively heal from an injury or illness. If you're recuperating after an illness or injury, it's normal to not feel like yourself. Your body needs time to heal so you can get back to your regular activities. Dr. Gavin Francis shares practical tips on active healing, deciding which activities to spend your energy on, and pacing yourself while still testing your limits. Listen to the episode here.  Why rest is an act of resistance. Known to her fans as the “Nap Bishop,” Tricia Hersey, author of the book Rest Is Resistance: A Manifesto, explains why relaxation and leisure are a human right — especially for communities of color. Listen to the episode here.  Support our work & listen sponsor-free Support public media while getting expert advice on health, finance, relationships and more with Life Kit+. You'll get sponsor-free listening and even some specially curated playlists of episodes by theme (Master your budget, Organize your life, Move your body, and more).   Check out all the NPR+ benefits available at plus.npr.org. Explore Life Kit+ Quote of the week: Why happiness can hurt Sometimes, happiness doesn’t always equal pleasure, says Gretchen Rubin, host of the Happier podcast.  For example, maybe you visit a sick friend in the hospital. You probably don’t enjoy or find pleasure in visiting a hospital. But that’s not what the visit is about, says Rubin. “You don't do it because it makes you feel good. It serves your happiness because it's a way of feeling that your life reflects your values.”    Read more about happiness here In case you missed it Pandagolik/Getty Images Too many goals and too little time? How to focus your attention. We have to work, feed ourselves, clean our homes, take care of kids or family members, catch up with friends, sleep ... and on top of that, there are endless hobbies or pursuits we'd want to do if only we had more hours in the week. Is it any wonder we feel like we're constantly scrambling? This episode, how to carve out time for that passion project. Listen to the episode here.  Not sure where to go next in life? These journal prompts can help you figure it out. Whether you're thinking about starting a new career or moving to a different city, these exercises can help you make hard decisions with more confidence and clarity. Read the story here.  Dear Life Kit: My best friend said he'd unfriend me if I ever had kids. A reader is taken aback by her best friend's reaction to the possibility that she might want kids. He says that if she had kids, it would change everything between them. Friendship experts weigh in. Read the story here. The social etiquette of splitting the check. Here's how you might respond in three common scenarios that arise when splitting the tab. Watch the video on Instagram.  Stream your local NPR station. Visit NPR.org to find your local station stream. What do you think of today's email? We'd love to hear your thoughts, questions and feedback: LifeKit@npr.org Enjoying this newsletter? Forward to a friend! They can sign up here. Looking for more great content? Check out all of our newsletter offerings — including Daily News, Code Switch, Health and more! You received this message because you're subscribed to Life Kit emails. This email was sent by National Public Radio, Inc., 1111 North Capitol Street NE, Washington, DC 20002 Unsubscribe  |  Privacy Policy