AAA: Can Essential Oils Help Me Get More Out Of My Workouts?

We all know that exercise is an important part of a healthy lifestyle. Not only does it help keep your body healthy, but your mind as well! When you workout, your body releases endorphins that contribute to happiness and a reduction in stress levels. 

Being active to maintain good health is a great goal in and of itself, but what if your goal is to get in shape, work towards winning a championship or break a new personal record? Is there anything that can help you reach your fitness goals? 

From boosting energy and performance to quickening recovery, we’ll unpack everything there is to know about how you can use essential oils for workouts. 

Enhance Energy & Motivation

Sometimes, the hardest thing about working out is finding the motivation to get moving in the first place. We’ve all been there! Luckily, when you’re feeling low on energy and motivation, essential oils can jumpstart your exercise. 

• A study performed by scientists at the Beijing University of Chinese Medicine found that inhaling a blend of Sweet Orange, Peppermint, Clove and Rosemary essential oil revived exercise-induced fatigue.^[1] 
  

• A 2018 study found that diffusing a blend of Sandalwood, Bitter Orange, Lemon, Grapefruit and Peppermint regulated energy levels and reduced fatigue.^[2]

Tip: Want to put this research into practice? Try Good Morning Synergy Blend, which contains Sweet Orange, Peppermint and Rosemary, along with other energy-boosting essential oils. Alternatively, pick up Energy Boost and Stay Alert Synergy Blends.

Boost Performance

Turns out, essential oils are the ultimate workout buddies for their ability to not only boost energy but your performance as well. Here’s how essential oils can step up your workout.

• A 2013 study showed that Peppermint essential oil significantly improved physiological parameters and exercise performance.^[3]

• Similarly, a 2014 study further bolstered Peppermint’s ability to enhance exercise performance in 70 healthy male university students.^[4] 

• Diffused Orange essential oil was shown to boost mood while exercising, reduce fatigue and had lasting mood-boosting effects after exercise was completed and the diffuser was turned off. Participants in this study reported feeling refreshed, in good physical condition and experiencing less pain during exercise.^[5]

• A study compared students’ running ability and function after inhaling Sweet Orange and Spearmint before running 1500 m. The study revealed an improvement in the students’ lung function and performance.^[6]

Tip: To get the most out of your workout, try diffusing Indian Peppermint and Sweet Orange together for 30 minutes during exercise. You can also apply Peppermint Roll-On essential oil before your workout to stay cool while also obtaining its workout-enhancing benefits. 

Recover Well

After workout recovery, while many times overlooked, is a crucial part of exercising. On top of drinking plenty of water, stretching and eating a protein-filled meal after exercise, natural remedies can help restore the body in a variety of ways. 

• A research paper compiling 54 studies concluded that the use of essential oils are an effective, complementary alternative method to reduce pain, including neck pain, back pain, knee pain and more.^[7]

• Inhalation of Eucalyptus essential oil was shown to reduce pain and lower blood pressure in hospitalized patients recovering from knee-replacement surgery.^[8]

• A recent study compared different methods of reducing fatigue after boxing. Inhalation of Rosemary essential oil for 20 minutes was found to be more effective at reducing fatigue and stress hormones than massage, acupressure and static rest.^[9]

• Inhalation of Eucalyptus oil before swimming exercises correlated with a significant decrease in oxidative damage and lower inflammation after workout, compared to test subjects who were not given Eucalyptus oil before exercise.^[10] 

Tip: Along with hydrating, diffuse Eucalyptus oil for 15 minutes before your workout. Following your workout, inhale Rosemary essential oil for 20 minutes and apply Massage Therapy or Muscle Relief Roll-On to muscles or painful areas. 

Upgrade Your Workout

Which essential oils should you use to boost your workout routine? Browse our top picks.

Essential Oils for Yoga

Find your center and increase focus with Balance and Meditation synergy blends. These blends are best diffused for 15-20 minutes during your workout. After workout, keep the good vibes rolling by adding diluted Fine Lavender to a hot towel and inhaling it deeply. 

Then, make a spray to keep your yoga mat clean by combining 1.5 oz distilled water, .5 oz 190-proof alcohol and 40 drops of Aroma Fresh or Cleaning synergy blends. Spray onto your mat and allow to air dry. 

Essential Oils for Running

Unless your running on a stationary treadmill, you’re likely unable to stay near a diffuser while on-the-go. In which case, inhale Eucalyptus, Saro or Ravintsara essential oil for 15 minutes while stretching before your run, to clear your lungs and open your airways. 

To prep your muscles, apply Yuzu Cannabliss body oil to your legs before you begin your run. If you often experience cramping while running, apply to your hips and abdomen as well. After your run, soak in pain and inflammation-relieving Aches & Pains bath salt. 

Essential Oils for Cycling

Cycling often involves long-distance rides, or intense intervals. Keep a pocket inhaler filled with something citrusy and uplifting to push you forward. Try Nova Mandarin, Lemon, Lime or a blend of fruity citruses, such as Citrus Cream synergy blend. Pull it out every 15, 20 or 30 minutes.

After you’ve completed your workout, roll-on Muscle Relief or Circu-Touch to help recover faster. Alternatively, try Circu-Touch bath salt. 

Fulfill Your Fitness Goals

Whether you're just getting started on your fitness journey, or have almost reached the finish line, essential oils may help you to reach your goals. 

And just like choosing a dependable workout buddy or coach, it’s important to be able to trust the essential oils you include in your workout. At Edens Garden, we offer 100% pure, third-party GC/MS tested essential oils that are of the highest quality available, so you can trust that our products won’t let you down. 

Sources:

1. Li, Zhiyue. “Does the Fragrance of Essential Oils Alleviate the Fatigue Induced by Exercise? A Biochemical Indicator Test in Rats.” PubMed Central (PMC), 31 Oct. 2017, www.ncbi.nlm.nih.gov/pmc/articles/PMC5684592.
2. Han, Chenxia. “Beneficial Effect of Compound Essential Oil Inhalation on Central Fatigue.” PubMed Central (PMC), 26 Nov. 2018, www.ncbi.nlm.nih.gov/pmc/articles/PMC6260882.
3. Meamarbashi, Abbas. “The Effects of Peppermint on Exercise Performance.” PubMed Central (PMC), 21 Mar. 2013, www.ncbi.nlm.nih.gov/pmc/articles/PMC3607906.
4. Meamarbashi, Abbas. “Instant Effects of Peppermint Essential Oil on the Physiological Parameters and Exercise Performance.” PubMed Central (PMC), Jan. 2014, www.ncbi.nlm.nih.gov/pmc/articles/PMC4103722.
5. Kwon, Sungho. “Can Aromatherapy Make People Feel Better Throughout Exercise?” PubMed Central (PMC), 24 June 2020, www.ncbi.nlm.nih.gov/pmc/articles/PMC7344894.
6. Nidal Amin Jaradat. “The Effect of Inhalation of Citrus Sinensis Flowers and Mentha Spicata Leave Essential Oils on Lung Function and Exercise Performance: A Quasi-Experimental Uncontrolled before-and-after Study.” PubMed Central (PMC), 22 Sept. 2016, www.ncbi.nlm.nih.gov/pmc/articles/PMC5034497.
7. E. Lakhan, Shaheen. “The Effectiveness of Aromatherapy in Reducing Pain: A Systematic Review and Meta-Analysis.” PubMed Central (PMC), 14 Dec. 2016, www.ncbi.nlm.nih.gov/pmc/articles/PMC5192342.
8. Suk Jun, Yang. “Effect of Eucalyptus Oil Inhalation on Pain and Inflammatory Responses after Total Knee Replacement: A Randomized Clinical Trial.” PubMed Central (PMC), 18 June 2013, www.ncbi.nlm.nih.gov/pmc/articles/PMC3703330.
9. Tianlong, Duan. “Effects of Different Recovery Methods on Postboxing Sparring Fatigue Substances and Stress Hormones.” PubMed Central (PMC), 26 Apr. 2019, www.ncbi.nlm.nih.gov/pmc/articles/PMC6509461.
10. Lin, Tso-Ching. “Anti-Fatigue, Antioxidation, and Anti-Inflammatory Effects of Eucalyptus Oil Aromatherapy in Swimming-Exercised Rats.” PubMed, 31 Oct. 2018, pubmed.ncbi.nlm.nih.gov/30384399.