links: Home tags: not_started year_2025
Summary and measurement of success
Summary: Complete a 30-day cold therapy challenge to improve recovery, reduce inflammation, and increase overall well-being.
What: Alternate between warm and cold water temperatures in the shower or bath to stimulate circulation, reduce muscle soreness, and promote recovery.
Purpose: To harness the benefits of cold therapy, including reduced inflammation, improved recovery, and enhanced mental clarity, by incorporating it into a regular self-care routine.
Start Date: January 1, 2025 Target Date: January 31, 2025
Milestones:
- Week 1 (Jan 1-7): Begin with 2-3 minutes of warm water in the shower or bath, followed by 30 seconds to 1 minute of cold water.
- Week 2 (Jan 8-14): Increase warm time to 4-5 minutes and reduce cold time to 1-2 minutes.
- Week 3 (Jan 15-21): Alternate between 3 minutes of warm water and 1.5 minutes of cold water for a total of 6-7 minutes per session.
- Week 4 (Jan 22-28): Increase the frequency of sessions to every other day, with each session lasting 8-10 minutes.
- Week 5 (Jan 29-Feb 4): Introduce ice baths or contrast showers as an optional addition to the routine.
Measurement of Success:
- Tracking daily adherence through a habit tracker app (e.g., Habitica, HabitBull)
- Monitoring progress in terms of reduced muscle soreness, improved recovery time, and enhanced mental clarity
- Assessing overall well-being through self-reported surveys or mood tracking apps (e.g., Moodfit)
Steps to Achieve:
- Consult with a healthcare professional before starting any new therapy routine.
- Invest in a timer or app to help track and regulate the temperature changes.
- Start with short sessions (2-3 minutes) and gradually increase duration as comfort level improves.
- Focus on breathing techniques, relaxation methods, and progressive muscle relaxation to enhance the benefits of cold therapy.
Resources Needed:
- Thermometer or ice bath container
- Timer or app for tracking temperature changes
- Online resources (YouTube, blogs) offering guidance on safe and effective cold therapy practices
Potential Challenges:
- Adapting to the sudden change in body temperature
- Overcoming initial discomfort or anxiety associated with cold water
- Finding ways to make the routine enjoyable and sustainable
Solutions to Challenges:
- Start slow and gradually increase exposure to cold temperatures.
- Use relaxation techniques, such as deep breathing or meditation, to manage discomfort.
- Experiment with different temperatures and durations to find what works best for you.
Review and Adjustments:
- Review progress at the end of the 30-day challenge to assess the benefits and any challenges faced.
- Make adjustments to the routine as needed, such as adding new exercises or modifying temperature changes.
- Consider incorporating cold therapy into regular self-care routines, rather than just using it for recovery purposes.
Research
After researching options and availability in my local area (Singapore), I’ll rename this goal to Cold therapy - this should incorporate:
- Ice baths (weekly)
- Cold showers (daily)