Studies show that exercise reduces pain and improves your overall mood. This is great news for those who suffer with chronic pain and fatigue.
If you want to implement exercise into your routine, but aren’t sure where to start, try the 3-6-9 method.
What Is The 3-6-9 Workout?
This is a version of an “as many rounds as possible” (AMRAP) workout. While this might sound complicated, it’s actually pretty simple, while allowing you to move at your own pace.
AMRAP describes the way you perform as many repetitions as possible within a set number of minutes. This is conducive to improved performance over time and achieving individual goals. Instead of competing with, or being forced to perform at a level that is not suited to your physical capabilities, you’re performing at your highest level.
The 3-6-9 version of an AMRAP workout is a circuit, while the numbers refer to the amount of repetitions you perform within a set amount of time. Five to ten minutes per round is a good place to start. This takes place over three rounds. In the first round, you will perform each exercise in the circuit 3 times, then 6 times in the second round and finally, you’ll perform 9 repetitions in the last round.
You can tailor this workout for you by deciding how many and what types of exercises you’ll perform within each round.
This can be especially beneficial if you suffer from pain, like that associated with arthritis. In this case, you’ll want to choose low-impact exercises. Choosing low impact exercises will place less stress on your joints, but allow you to move in a way that’s conducive to pain relief and improved health. The best movements will incorporate a full range of motion involving multiple joints.
Some bodyweight exercises you can use for your 3-6-9 workout include:
- Lunges
- Squats
- Push ups
- Glute bridges
- Leg raises
Recovery Time
After your workout, you’ll want to make sure you recover appropriately. Wearing a pair of The Healing Sole will give your feet and legs the appropriate support they need after working out. Relieve painful pressure points with a rocker bottom sole that distributes weight appropriately, along with other pain-relieving features like a metatarsal bar and arch support.
Try Well Theory’s CoQ10 Plus Gummies for help with muscle recovery. These gummies contain antioxidant Coenzyme Q10, Tart Cherry Extract, and Chaga Mushrooms for maximum inflammation relief. They’re especially beneficial for those suffering with muscle cramps and pain associated with taking statins.
