From one holiday to the next

“You need to be able to establish a routine; our bodies don’t operate on a ‘holiday-to-holiday’ basis,” explains Alena Lambertová. If we want to perform at our best, not just at work but in everyday life too, we must, above all, have enough energy. And that goes hand in hand with rest. Essentially, successful elite athletes could serve as our role models. They rest at least as often as they train and perform at their very best. If you look at an athlete’s routine, in very simple terms it has several phases. The pre-season preparation phase, which is focused on improving performance; the season itself, when they perform at their very best; and the necessary relaxing holiday after the season.

What all these phases have in common, however, is that they look after their mental and physical health every day. It’s still true that one long holiday a year does our bodies a world of good; for some people, extended weekends once a month are ideal, as they allow them to ‘switch off’. However, the best approach is to look after yourself every day.

How our brain works

Generally speaking, when we are at work, we are geared towards action and reaction to the outside world. The brain keeps our body on high alert – essentially in a state of stress. This is so that we can respond to stimuli, work tasks and unexpected situations at work. “Stress stimulates the hypothalamic-pituitary-adrenal axis. This leads to the release of the stress hormone cortisol and the activation of the sympathetic nervous system. There is what is known as ‘good stress’, or eustress, which prepares us to perform at our best. Conversely, when we are under stress for a long period, this is ‘bad stress’, or distress, which leads to a whole range of illnesses, a weakened immune system and physical exhaustion,” explains Alena Lambertová. In a state of rest, on the other hand, the parasympathetic nervous system is activated, which is accompanied by a slower heart rate, a drop in blood pressure, and calmer, deeper breathing. Our brain and the whole body are better oxygenated, levels of the stress hormone cortisol are lower, and there are more alpha brain waves in the brain. It is precisely this that affects the quality of our sleep and our overall immunity. Our metabolism improves, cells regenerate, and the body builds up reserves. Quite simply, we rest and prepare for future performance.

A simple key to rest and relaxation is limiting the stimuli that the brain interprets as work and which place a strain on it.

Most of us manage to do this on holiday, but between holidays it’s a bit of a challenge. On holiday, our intake of information is limited; we do not overload our senses with significant stimuli, and we put less strain on the brain. On a traditional summer holiday by the sea, we are soothed by the sun, the fresh air, the sounds of the sea and the colours around us. When sunbathing on the beach, we close our eyes, thereby limiting visual stimuli. In short, there are many factors we’re not aware of, but when they work together, they enhance the relaxing effect on the body.

Try not to think for a little while every day

Every person is a unique individual, and this is reflected in what they need to feel good. “It’s important to keep a positive mindset, not to pay attention to all the news the media bombards us with, and to work on your self-confidence. Every day, we should set aside at least thirty minutes just for ourselves. It’s enough, for example, to make a cup of coffee and read a magazine, go out for a quick run or at least go for a walk. Swimming is, of course, brilliant; being in the water really does do everyone good. We should pay attention to our lifestyle and eat regularly five times a day; the Mediterranean diet is ideal. And, of course, we should spend time with our loved ones and family – both during shared activities and once a day around the dinner table,” concludes Alena Lambertová.

Ten Tips on How Not to Drain Your Batteries