Maintaining a post-workout routine is necessary to repair the damaged tissues, reduce muscle soreness, boost blood flow, and store the optimum levels of energy in the body. 

Whether you exercise for weight loss, height increase, muscle strength, or keeping your body in perfect shape, you should give the utmost importance to recovery. 

Believe it or not, but your muscles and body need about 24 to 48 hours of complete recovery to keep you ready for the next fitness plan. Otherwise, it would be difficult for you to gain the maximum strength in you. 

If you are the person who does strenuous exercise regularly, you’re at the right place. Here we’ve curated the list of 11 essential things that you should do after a workout. 

Easy Tips To Follow After Exercise 

1. Drink Plenty of Water 

By getting the right amount of water before, during, and after exercise, you will feel hydrated and can get a good sleep at night. 

If you want to keep your joints lubricated and prevent your body from infections, try to drink at least 16 ounces of water. 

You can also have some healthy drinks such as green tea, coconut water, sugar-free juice to deliver the right nutrients to cells. 

▸ Common Benefits of Drinking Water

  • It regulates body temperature and maintains blood pressure. 
  • It makes the skin beautiful and healthy. 
  • It gives relaxation from severe headaches & flushes the body waste. 
  • It cushions the spinal cord, brain, and other sensitive tissues. 

2. Cool Down 

Cooling down after exercise ensures the consistent improvement of blood pressure and heart rate. 

It is crucial for professional outdoor athletes like marathon runners, yoga trainers. If you avoid cooling down after exercise, the blood may never circulate well in your body. 

It is similar to the meditation techniques for stress relief. A proper cool-down reduces the stress levels, protects muscle injuries, and soreness. You can even follow-up some 5-minute cooldown exercises after any workout.

▸ Best Cool-Down Exercises for Both Beginners and Experienced Fitness Freaks

  • Seated forward bend.
  • Standing quadriceps stretch. 
  • Reclining butterfly pose. 
  • Upper-body stretch. 
  • Knee-to-chest pose. 
  • Corpse pose. 

3. Pick & Eat Healthy Foods 

Everyone puts a hard effort into workouts for reaching the goals, but remember, post-workout nutrition is equally important as your post-workout routine. 

You can choose the easily digested foods because that helps in promoting the nutrient absorption faster. 

The protein-rich and carb-based snacks after an intense workout can help you recover, build muscle, and make you fit for the next day’s gym. 

▸ Examples of Post-Workout Meals

For Proteins 

  • Peanut butter
  • Eggs
  • Turkey or chicken
  • Greek yogurt
  • Plant or animal-based protein shake

For Carbs 

  • Fruits (Kiwi, pineapple, banana, berries)
  • Sweet potatoes
  • Brown rice
  • Chocolate milk
  • Oatmeal
  • Quinoa
  • Leafy green vegetables

Related Read: How Weight Loss Really Works? | 20 Best Tips to Lose Weight Fast

4. Get a Massage 

Massaging your body before or after a vigorous exercise helps you lessen inflammation, muscle soreness, and can reduce the recovery time two times faster. 

There are so many benefits of getting a massage on a regular basis. Some people prefer the Swedish massage after the gym because it works wonders on the muscles & keeps the body free from tension and pain. 

Apart from that, you can learn some deep tissue massage techniques online to deal with musculoskeletal issues

▸ Top Advantages of Massage After Physical Training

  • Massage improves flexibility and blood circulation. 
  • Massage helps you maintain perfect mental health. 
  • A good mixture of essential oils rejuvenates the skin and eliminates the clogged pores from dry skin. 

5. Take Rest for About 24 Hours

Rest is best, so you should give your body a rest after workout sessions as the glycogen levels of muscles get depleted during exercise that needs to be stored at the proper time mainly if you don’t want to experience excessive pain and fatigue in the body. 

In many cases, our body needs about 48 to 72 hours of rest to get the strength back in the body, yet you can take rest for about 24 hours. That is enough for those who want to reduce belly fat within a few months. 

▸ Reasons Why Athletes Need Recovery and Rest After a Physical Workout

  • Supports peaceful sleep. 
  • Minimizes the risk of injury. 
  • Increases energy and prevents tiredness. 

6. Take an Ice Water Bath 

Many athletes take an ice water bath or cold shower to keep the mind and body fresh and relaxing.

It is also defined as cryotherapy or cold-water immersion that is beneficial for lowering muscle pain. Therefore, you can take after performing heavy exercise in gym and yoga classes. 

▸ Coldwater Bathing Benefits for Health

  • Increase blood flow and circulation. 
  • Give relief from itchy skin. 
  • Bring a glow to hair and skin. 
  • Waking you with more energy. 

7. Pick Best Recovery Supplements 

Glutamine, Probiotics, Omega-3 Fish Oil, L-arginine, and BCAA’s (branched-chain amino acids) are some of the best supplements for exercise and physical training exercise. 

The supplement is the healthy and balanced diet taken by the body-builders and fitness women to supply the right number of vitamins, fatty acids, minerals, and phytochemicals. 

The internal body stays fit and fine after taking the recovery supplements. It supports the immune system, joints, and also ensures good eye health to the people. 

▸ Some Benefits of Post-Nutrition or Post-Workout Supplements

  • Enhances bone mass
  • Great ability to build muscle
  • Recovery enhancement
  • Less muscle pain and swelling

8. Try Natural Remedies

From novice gym-goers to experienced fitness enthusiasts feel more muscle pain after following intensive sweat sessions. Undoubtedly, we have mass gainers, supplement powders, protein shakes, yet no one can beat the power of natural remedy.

▸ Top 3 Things for Muscle Recovery

  • Apple cider vinegar. 
  • Magnesium-rich foods. 
  • Cannabis or marijuana.

9. Consider Stretching to Relax the Muscles 

Stretching is requisite after doing any kind of workout as it improves the strength and decreases muscle tension after a gym session. 

The gentle stretching guarantees to give benefits from both the psychological and physiological sides. The benefits of stretching are flexibility, better posture, less back pain, and improved blood flow. 

Three types of stretching are static, ballistic, and dynamic. First, you can watch some stretching exercises online and then choose as per your personal preference. 

▸Effective & Simple Stretches to Choose After Your Workout

  • Lunging hip flexor stretch. 
  • Cat-cow stretch. 
  • Piriformis stretch. 
  • Standing calf stretch. 
  • Standing bicep stretch. 
  • Overhead triceps stretch. 

10. Consult with Personal Doctor 

Exercise is the best medicine that aids you control your weight, strengthen bones and muscles, and reduces the risk of heart disease. 

Yet, it is a great idea to consult with a personal doctor after following the workout routine because they can guide you on what to eat, what not to eat, and provide you with full medical history in your hand.

11. Avoid Excessive Exercising 

The excessive exercise makes the legs restless, decreased appetite, and sometimes disturbing the sleep patterns. 

It is good to be a fitness freak, but the excess of everything is bad. Therefore, you should do the exercise in the desired limit and try to rest after a single workout. 


You have to prioritize the recovery process after just a yoga session, aerobic exercise, weight lifting, body training, or any other sessions that you follow to make you healthy. The rehabilitation process gives your body various benefits and gives your muscles a chance to self-repair. 

If you don’t have time for resting after exercise, you can have a healthy diet plan to rebuild muscle levels and energy levels. 

Feature Image: Unsplash


: Alice Sharma is a Senior Content Writer at Grotal. Grotal is India’s leading online business directory, which meets the requirement of 10+ million customers with 20,000+ service professionals. Her immense flare of writing encourages her to write on current trends and innovations that relate to her fields of interest.