Rest and recovery prevents injuries and allows you to be consistent


  • Drink plenty of water during and after your workout
  • Eat high protein meals after exercising
  • Give yourself regular rest days to avoid exhaustion

Maintaining an adequate rest and recovery routine after an exercise session is very important for general improvement in health and fitness. After all, our muscles don’t grow and strengthen until we’ve finished exercising while we’re resting and recovering. If you exercise every day without getting enough rest, you can be exhausted. As a result, you are more likely to get inconsistent. To give your body enough time to take advantage of a great workout session, the following points should always be adhered to.

Opportunities for recovery and recovery after exercise

1. Hydrate well

A sufficient amount of fluid before, during and after training helps with proper muscle regeneration, prevents dehydration and reduces muscle soreness. A person should try to drink at least 500-700 ml of water 2 hours before training, about 200-300 ml every 20 minutes during exercise, and about 500-700 ml after training for every pound of sweat during the Exercise is lost, drinking an intense workout. Although plain water can provide most of your hydration needs, other liquids such as coconut water or unsweetened sports drinks with electrolytes can be consumed to help recover from fluid loss from excessive sweat.

Drinking enough water can help you make up for fluid loss after exercising
Photo credit: iStock

2. Post-workout stretching

Stretching the main muscles (legs, shoulders, back, abdomen, chest, etc.) of the body or the muscles that were trained during the session for 10 minutes after the training can help to relax these areas, relieve tension and reduce the risk of injury reduce. It also helps reduce the chance of muscle soreness and speed up the recovery process. A longer stretch of 20-30 minutes on active rest days or attending a relaxing yoga session a few times a week can also be added for recovery.

Also read: Tips for Post Workout Recovery

3. Proper nutrition

Eating nutrient-rich foods with high-quality carbohydrates, proteins, essential vitamins, minerals, and fiber is essential for post-exercise recovery and growth. Fiber-rich carbohydrates such as whole grain products (quinoa, oats, brown rice, millet, etc.), fresh fruit, sweet potatoes, legumes (chickpeas, lentils, peas, beans, etc.) provide the muscles with the energy they need for regeneration. High quality proteins such as lean meat, yogurt, eggs, fish, milk, whey, etc. help with muscle growth. Including various vegetables in your diet like spinach, sweet potatoes, carrots, beans, cabbage, etc. provides various micronutrients like vitamins, minerals, fiber and offers numerous health benefits. Nuts and seeds, fish, and fish oils can be good sources of essential fat that help reduce inflammation.

Also Read: Exercise Tips: 5 Recovery Foods For Exercise-Induced Burnout

4. Active rest and recovery days

Active rest days are just as important as training days. They help improve blood circulation throughout the body, which leads to adequate nutrient supply to various muscle tissues and the removal of waste products from the body. Light exercises such as walking, jogging, swimming, yoga, active stretching, etc. can be carried out as part of active rest and relaxation days. The idea is not to be a couch potato on your rest days and at the same time not to tire your body of moving enough to keep it active and moving.


Do light exercise on rest days to stay active
Photo credit: iStock

5. Sleep

One of the most important and underrated things is that a healthy adult needs 7-9 hours of good quality sleep, according to the National Sleep Foundation. Growth hormone, which is naturally anabolic (that is, it helps tissue growth and repair), is released by our bodies primarily during deep sleep. Cortisol, which is naturally catabolic (inhibits the growth and repair of tissue), is produced when our bodies are exposed to high stress and is least produced when we are asleep.

Getting the required amount of sleep is extremely beneficial for your rest and recovery after a workout. Avoiding caffeine and alcohol, exposure to natural light for 15-20 minutes during the day, avoiding large meals about 2 hours before bed, and avoiding blue lights (cell phones, televisions, etc.) at least 30 minutes before bed can greatly improve the quality and amount of sleep.

Also read: Post-workout nutrition deciphered

Exercise regularly and follow these post-workout tips to keep fit.

(Rahul Basak is a fitness expert at

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