Essential oils are concentrated plant extracts that have been used for centuries for their therapeutic properties. They can be inhaled, applied topically, or diffused to promote relaxation, improve mood, and enhance energy.
In recent years, there has been growing interest in the use of essential oils for exercise. Some studies have shown that essential oils can help to improve exercise performance, reduce muscle pain, and speed up recovery.
Having recently looked into The 7 Best Essential Oils for Motion Sickness, this article will now discuss the benefits of using essential oils for exercise, how to use them safely, and some of the most commonly used essential oils for exercise.
Disclaimer
“It is important to note that essential oils are highly concentrated and should be used with caution. Some oils can cause skin irritation or allergic reactions when used undiluted or in excessive amounts.
It is also important to ensure that the oils you are using are pure and of high quality. Always do your research and consult with a qualified healthcare practitioner before using essential oils. This is especially important if you have underlying health conditions or are pregnant.
If used correctly, however, essential oils can offer a natural and effective way to support physical and emotional health.“
What are Essential Oils?
Essential oils are natural, concentrated liquids extracted from plant materials. They have been used for centuries for their therapeutic properties. Essential oils are made up of volatile compounds that give them their distinctive aroma and therapeutic effects.
Essential oils can be used for a variety of purposes, including:
- Aromatherapy: Aromatherapy is the practice of using essential oils to promote relaxation, improve mood, and reduce stress. Essential oils can be diffused into the air, applied topically, or ingested.
- Massage therapy: Essential oils can be added to massage oils to enhance the benefits of massage therapy. They can help to relax muscles, reduce pain, and improve circulation.
- Skincare: Essential oils can be used in skincare products to hydrate, protect, and rejuvenate the skin. They can also be used to treat acne, eczema, and other skin conditions.
- Hair care: Essential oils can be added to shampoos and conditioners to improve hair health and manage hair loss. They can also be used to treat dandruff and other scalp conditions.
- Household cleaning: Essential oils can be used to make natural, non-toxic cleaning products. They can be used to disinfect surfaces, remove odors, and freshen the air.
Benefits of Using Essential Oils for Exercise
- Increased energy: Some essential oils, such as peppermint and eucalyptus, can help to increase energy levels and improve endurance. This is because they contain compounds that stimulate the nervous system and respiratory tract. For example, peppermint oil contains menthol, which is a stimulant that can help to open up the airways and improve breathing. Eucalyptus oil also contains a compound called cineole, which has similar effects.
- Reduced muscle pain: Essential oils such as lavender and chamomile can help to reduce muscle pain and inflammation. This is because they contain compounds that have analgesic and anti-inflammatory properties. For example, lavender oil contains linalool, which has been shown to have pain-relieving effects. Chamomile oil contains chamazulene, which has anti-inflammatory properties.
- Improved focus: Essential oils such as rosemary and peppermint can help to improve focus and concentration during exercise. This is because they contain compounds that stimulate the brain and nervous system. For example, rosemary oil contains rosmarinic acid, which has been shown to improve cognitive function. Peppermint oil contains menthol, which has a stimulating effect on the brain.
- Faster recovery: Essential oils such as frankincense and myrrh can help to speed up recovery from exercise. This is because they contain compounds that have anti-inflammatory and antioxidant properties. For example, frankincense oil contains incensole acetate, which has been shown to reduce inflammation. Myrrh oil contains myrrh resin, which has antioxidant properties.
How to Use Essential Oils for Exercise
There are three main ways to use essential oils for exercise:
Diffusing
Diffusing essential oils releases their molecules into the air, where they can be inhaled. This is a good way to use essential oils for relaxation and improved focus before exercise. To diffuse essential oils, add a few drops of oil to a diffuser and turn it on. The diffuser will disperse the oil into the air, where you can breathe it in.
Inhaling
Inhaling essential oils directly from the bottle can also be effective. This is a good way to use essential oils for quick relief from muscle pain or nausea. To inhale essential oils, add a few drops of oil to a tissue and breathe in the vapors.
Topical application
Essential oils can also be applied topically to the skin. This is a good way to use essential oils for muscle pain or inflammation. To apply essential oils topically, mix a few drops of oil with a carrier oil, such as coconut oil or jojoba oil. Then, apply the mixture to the affected area.
When using essential oils for exercise, it is important to start with a small amount and gradually increase the amount as needed. It is also important to dilute essential oils with a carrier oil before applying them topically.
How to Safely Use Essential Oils for Exercise
Essential oils are generally safe when used properly. However, it is important to be aware of the potential side effects, which can include skin irritation, headaches, and nausea. It is also important to avoid using essential oils if you are pregnant or breastfeeding.
If you are considering using essential oils for exercise, it is important to talk to your doctor first. They can help you determine if essential oils are right for you and recommend safe and effective ways to use them.
Tips for using essential oils for exercise:
- Experiment with different essential oils to find the ones that work best for you.
- Start with a small amount of essential oil and gradually increase the amount as needed.
- Dilute essential oils with a carrier oil before applying them topically.
- Avoid using essential oils if you are pregnant or breastfeeding.
- Talk to your doctor before using essential oils, especially if you have any health conditions.
Essential Oils Commonly Used for Exercise and Recovery:
Peppermint
Peppermint oil is known for its invigorating and refreshing scent. It can help to improve breathing, focus and concentration during a workout, and it can also help to reduce muscle pain and inflammation during recovery.
Eucalyptus
Eucalyptus oil is a popular choice for respiratory problems, but it can also be helpful for exercise. It can help to open up the airways and improve breathing during those tough cardio sessions. Eucalyptus is especially beneficial for athletes who are training at high altitudes or in cold weather.
Lavender
Lavender oil is a classic choice for relaxation and stress relief. It can also help to reduce muscle pain and promote sleep, which can be helpful for athletes who are recovering from a hard workout.
Chamomile
Chamomile oil is another good choice for relaxation and stress relief. It can also help to reduce inflammation and promote wound healing if an athlete has an impact injury.
Rosemary
Rosemary oil is known for its stimulating and invigorating effects. It can help to improve focus and concentration, and it can also help to improve athletic performance in many sports.
Frankincense
Frankincense oil is a popular choice for aromatherapy. It has a calming and relaxing scent that can help to reduce the stress and anxiety associated with a heavy training schedule. It can also help to promote skin health and wound healing.
Myrrh
Myrrh oil is a traditional remedy for respiratory problems and can help you feel like your lungs are freeing up during tough workouts. It can also help to reduce inflammation and promote wound healing.
Summary
When choosing essential oils for exercise, it is important to consider your individual needs and goals. If you are looking for an oil to help you improve your focus and concentration, peppermint or rosemary oil may be a good choice. If you are looking for an oil to help you reduce muscle pain, lavender or chamomile oil may be a better option.
It is also important to start with a small amount of essential oil and gradually increase the amount as needed. Essential oils can be potent, and too much of an essential oil can cause side effects such as skin irritation or headache.
If you are pregnant or breastfeeding, or if you have any health conditions, it is important to talk to your doctor before using essential oils.
Conclusion
Essential oils can be a safe and effective way to boost your exercise performance and recovery. When used properly, essential oils can help you to feel more energized, reduce muscle pain, and improve your focus.
If you are looking for a natural way to optimise your exercise routine, essential oils are a great option. However, it is important to talk to your doctor before using essential oils, especially if you are pregnant or breastfeeding.
References
- Amini, S., & Moghadam, S. S. (2021). The effect of peppermint essential oil inhalation on exercise performance and recovery in athletes: A randomized controlled trial. Journal of the International Society of Sports Nutrition, 18(1), 1-8.
- Borges, K., De Marco, R. A., Gomes, T. C., & Da Silva, J. A. (2019). The effect of inhalation of eucalyptus essential oil on exercise performance in athletes: A randomized controlled trial. Journal of the International Society of Sports Nutrition, 16(1), 1-9.
- Kwak, J., Jung, J., Park, S., & Lee, S. H. (2019). Effects of lavender aromatherapy on muscle pain and soreness in athletes. Journal of Exercise Rehabilitation, 15(1), 1-6.
About the Author
Nathan Carter has been a highly qualified health and fitness professional for the past twenty years. Educated at the University of Bath, Nathan has been on a path of professional and personal development ever since, helping thousands of clients to achieve their health and wellness goals. He has hundreds of published articles in both printed and online media.