The 4S’s: Why Work Up A Sweat?

Close up of sweat on a person's face

For this Thrive in Five series, we’re returning to our fitness roots (we were personal trainers 11 years ago!). At the moment, I have a list of four things; four daily non-negotiables. I call them the 4S’s: sweat, steps, shiver, strength. And one—or a combination—of those needs to happen every day.

The Benefits of Getting Sweaty

This week, I want to focus on the first of the 4S’s: sweat. Now, what could you do to break a sweat, and why would you want to? Well, sweating has many benefits, from detoxification to increasing shock protein production. Heat shock proteins—or HSPs—form as our bodies react to thermal stress (unusually high or low temperatures). The positive effects of this include:

  • Increased immune health
  • Faster muscle recovery and repair
  • Higher insulin production

Using Heat Therapy

Getting hot causes a great number of physiological responses. Of course, I mean to a safe intensity and for the right duration. And one way to reap the benefits is with a sauna: an infrared sauna, a sauna at your gym or local health club, perhaps you have one at home. You can also get sauna suits, much like large sleeping bags, which do up to the neck. They can be just as effective and are certainly cheaper than some other options. 

Physical Activity

Alternatively, you might go for a run, or try hot yoga. And of course, physical activity releases endorphins, boosting your mood as well. The point is to bring this idea to life in a way that is achievable for you. Sweating is one of the most accessible tools for wellbeing. Something you could do every day—or alternate with the other 4S’s—to maximise your health and happiness. So, what can you do today, or one day this week, to get your sweat on?

As always, tag me @leannespencerkeynote on Instagram, Facebook, and LinkedIn, and let us know how you get on. 

Wellbeing Webinars

There’s still time to secure your free place on our upcoming webinar ‘Small Changes, Big Impact: the power of rest and recovery in the working world‘ Tuesday 11th July 12:00pm.

Wellbeing Resources

The Cadence Wellbeing Scorecard is a tool that helps you assess and track your progress in achieving work-life balance, managing energy and improving overall wellbeing. Take it, and receive a free, personalised report with actionable insights you can take into your daily life to optimise your health and wellbeing.

In the bestselling book Rise and ShineLeanne Spencer shares her expertise and experience to show you how to spot the signs of professional burnout, recover, and go on to enjoy a happier, healthier life and career. 

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