In our fast-paced world, it's easy to fall into the trap of constant activity, believing that more effort equals more success. Yet, academic research and the lives of athletes and dancers have revealed that rest and recovery are not only important, but essential. As we continue through a busy January, let's explore these lessons and how they apply to our own lives.
Last week, we talked about the idea of doing a strengths-based review rather than conforming to the “new year, new me” narrative. But, how do we help ourselves achieve the things we want to this year? Rest and recovery are vital, yet often underrated, tools for success.
Insights from Athletes
Elite athletes understand the significance of rest and recovery better than anyone. Serena Williams, for instance, emphasizes the importance of sleep and relaxation in her training plan, recognizing that recovery time is just as crucial as the hours spent on the court. She once said ‘I will rest. I will recover. I will recharge. I will repeat. I will enjoy some time for myself,’ to know when to pause and rejuvenate. Similarly, Usain Bolt, the fastest man in the world, attributes his success not only to his rigorous training but also to his dedicated rest periods, which allow his body to heal and strengthen.
Research from the field of sports science, published in Sports Medicine, emphasizes the significance of recovery time for athletes. Recovery periods allow the body to repair and strengthen muscles, preventing injuries and improving performance. These findings highlight the value of incorporating rest into any rigorous schedule, be it athletic training or demanding work.
Insights from Dancers
Dancers are often seen as high-performing athletes. Yet, dancers are also artists and performers and are expected to perform at their best and push their body to the limit all year-round. Compared to sport, little rest is strategically planned into the busy dance schedule. Top dancers like Steven McRae have recently spoken out about the importance of rest and that rest should be reframed as “investing into a better performance’.
Research in Dance Science corroborates that dancers and/or their work allow for too little rest than what is needed to maintain physical and mental health. Overuse injuries and signs of languishing could be indicators of too busy and full schedules with too little, high-quality rest (e.g., time away from the studio, resting between projects). There are also indications that the concept of rest is often misunderstood in dance. From anecdotal evidence it is known that dancers find it hard to “sit on the couch and do nothing”. However, rest could mean getting extra sleep, eating healthy meals, going for a walk, doing some Yoga or spending some time with friends.
Insights from Research
Academic studies have extensively explored the importance of rest and recovery. Sleep is crucial for cognitive function, emotional regulation, and physical health. Chronic sleep deprivation can lead to decreased performance, memory issues, and even long-term health problems. Taking breaks during work or study sessions can improve focus, reduce stress, and enhance overall productivity – imperative for a busy few months at work, school, or university.
Applying These Lessons to Our Lives
As we navigate the busy start of the year, it's tempting to push ourselves to the limit with resolutions and new projects. However, we can take a leaf out of the books of athletes by prioritizing rest. Whether it's setting aside time for a hobby, ensuring we get enough sleep, or simply taking a moment to breathe, these practices can enhance our productivity and well-being.
Rest is not a sign of weakness but a powerful tool for growth and success. As we move through January, let's remember that taking time to recover is an investment in our future selves.
So, as you kick off this January, how about committing to balancing the hustle with a bit of downtime? Just like high performing athletes and dancers have shown, let’s make sure we’re pacing ourselves for the long game.
How will you prioritize your rest and recovery?
References
Kudrnáčová, M., & Kudrnáč, A. (2023). Better sleep, better life? Testing the role of sleep on quality of life. PLoS One, 18(3), e0282085.
Lyubykh, Z., Gulseren, D., Premji, Z., Wingate, T. G., Deng, C., Bélanger, L. J., & Turner, N. (2022). Role of work breaks in well-being and performance: A systematic review and future research agenda. Journal of Occupational Health Psychology, 27(5), 470–487. https://doi.org/10.1037/ocp0000337
Written by Tasha-Jordan Dewhurst, Michelle Dwarika, & Georgia Bird
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