Food & Fitness

How to recover after intense exercise

muscle recovery

I love being back at the gym! It’s so good to take cardio box, step and body sculpt classes again 🙂 And one of the things that’s really helping is working on muscle recovery after the strenuous workout. Here are some ways to help your muscles recover so that you aren’t aching the day after:

1) Stretch before and after exercising. Stretching your muscles before and after exercising helps to loosen them up, avoid injury and become accustomed to the types of motions that you put them through during exercise. Even five minutes before and after exercising can greatly reduce your risk of injury and help you to be more limber while exercising, in addition to reducing soreness.

2) Take a walk afterwards. Walking is a very gentle form of exercise and it does so many amazing things for us. Taking a 10 – 20 minute walk after exercising gives you the chance to cool down, relax, let your muscles loosen and congratulate yourself for your hard work. I like to walk after I’ve done my five minutes of stretching.

3) Move around the day of and the day after. Being active throughout the day can really help limber up your muscles ahead of time and reduce soreness afterwards. This can be simply walking around the office at work or cleaning the house. I’m always amazed at how quickly the soreness will go away if you just start moving around the day after!

If you don’t recover correctly from doing exercise, it could cause you to pull a muscle or have a similar injury. If this persists you might need to visit a physiotherapist. Treatment such as this can be performed at a number of locations depending on where you live, including local private hospitals in Birmingham.

What are your tricks to recovering and rejuvenating after strenuous exercise? Share in the comments section below!


  1. Mary Anne in Kentucky

    Since I have two jobs where I move around All The Time, I’ve never bothered with warm-up/cool-down stuff. Also, I’m not much for exercise intense enough to make me sweat in cold weather.

  2. Yum Yucky

    I always take my time with a pre-workout warm-up/stretch. It means all the difference between an strong, awesome workout, versus a shoddy workout infested with difficulties and the potential. I also love my Yoga days. It rejuvenates my mind AND body! Oh, and my protein powder is doing wonders for my muscle recovery! So yeah, thank you for asking. haha. xo

    1. Sagan Morrow

      Mmm tasty protein powder 😀

      I’m waaay better at doing a warm up/cool down if I’m with a group. When I’m exercising on my own I find it’s somehow more difficult to bring myself to do it… also, we did yoga at my office today. It was awesome.

  3. Cassondra Tannen

    Researchers have found that fitness enthusiasts can reduce the time they spend working out by two-thirds and still achieve the same results. A study involving male weightlifters has suggested it is counter-productive to spend hours exercising. Those who exercised less saw significant decrease in body fat. The study focused on 16 students aged 19 to 23, who already worked out regularly. They were split into two groups. Both carried out upper-body training three times a week for eight weeks. One group did one set of eight repetition: the other did three sets of the same exercise.;

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