2023 Health Trends: Ice Baths, Red Light Therapy Gain Popularity

Krissy Vann | Host, All Things Fitness and Wellness

WHOOP, a human performance company, has released their 2023 Year in Review. The report for 2023 reveals how minor lifestyle changes can significantly impact overall health and fitness, emphasizing the importance of sleep, recovery, and stress management.

2023 marked a shift in recovery practices among WHOOP members. There was a notable decrease in alcohol consumption, with members indulging less frequently but in higher quantities, averaging three drinks per sitting. Concurrently, recovery techniques such as ice baths continued to gain popularity. These baths, known for reducing muscle soreness and improving mood through endorphin release, became a favored method for enhancing recovery post-exercise. Similarly, red light therapy emerged as a popular choice, believed to boost melatonin production and thus improve sleep quality.

Effective recovery, as WHOOP data suggests, hinges on simple habits like consistent sleep patterns, moderate caffeine intake, and avoiding alcohol or excessive strain. Interestingly, sexual activity was also linked to improved recovery, attributed to the stress-reducing effects of endorphins and oxytocin. The highest frequency of sexual activity among WHOOP members was recorded in the U.S., Australia, Canada, Denmark, and the Netherlands, with U.S. states like Utah, Oklahoma, Alabama, Idaho, and Nevada leading.

Stress, a significant factor affecting recovery, was observed to increase resting heart rate and decrease heart rate variability. WHOOP members commonly turned to breathwork and meditation to manage stress effectively.

In 2023, WHOOP members didn't necessarily sleep more but focused on improving sleep quality. Sleep patterns varied globally, with different countries showing unique sleep behaviors. Australia had the earliest average bedtime at 10:46 p.m., while Qatar had the latest at 1:50a.m. Dubai was identified as the city with the least amount of sleep, alongside other areas known for their vibrant nightlife, such as Las Vegas and Miami.

WHOOP strain is a measure of cardiovascular and muscular exertion that quantifies the amount of physical and mental stress you're putting on your body. Proper nutrition was highlighted as crucial for enhancing performance related to strain and physical activity. The top 1% of strain earners, primarily aged around 45, predominantly followed vegetarian, vegan, and kosher diets. WHOOP members reported increased use of supplements like creatine (up by 41%) and protein (up by 38%).

Emerging fitness trends included activities that offer multiple benefits. Rucking gained popularity for its aerobic and endurance benefits, along with exposure to sunlight. Recreational activities such as pickleball, soccer, cricket, rugby, and paddle tennis also saw increased engagement in 2023.

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