Working out is part of staying fit and healthy, but exercise can take a toll on your body if you’re pushing it to its limits regularly. You must do a warm down properly after each workout so that your body can recover, and while you can do this at the gym, there are things you can do when you get home as well that can help reduce the aches and pains you might feel the next morning. Below are a few useful tips to help you recover after a workout at home.
If you are working out at home, then you need to remember to stretch as part of your warm-down. This will help to stop your muscles from seizing up, and even if you have already done this at the gym, a few more gentle stretches won’t hurt at home, either. You might even find it useful to stretch in the morning when you get out of bed each day to help your body readjust after lying down all night.
Eating the right foods after a workout is just as important in the recovery process as stretching or anything else. After going into overdrive during cardio exercise and burning calories, your body will need the right nutrition to heal itself and make up for what has been lost. Whole grains, yogurt, fruit, sweet potatoes, turkey, chicken, salmon, seeds, nuts, avocados are all examples of some of the ideal foods you should be eating post-workout. Avoid foods that are high in saturated fats and sugars, as these will counteract your workout and aren’t nutritious enough for your body to heal properly.
Soak in the Tub
One of the best ways to relax is by having a soak in a hot bath, and after a workout, this can also help your muscles to ease up and reduce your aches and pains. Special bath salts that are meant to promote muscle relaxation might be worth using, too. You might want to consider investing in a hot tub for this same reason if you have the budget for it, as these can work wonders to soothe sore muscles as well as being a luxurious addition to your home. Check out these Platinum spa tubs that have ergonomic seats so that you have the best support while you enjoy the jets and hot water after a rigorous workout.
While soaking in the tub is a great way to soothe aching muscles, it isn’t the best thing to do if you have injured yourself. You can recognize a sports injury if the area affected has started to swell rather than just being a bit sore, and in these circumstances, icing the injury is the best course of action. Try to keep the injury elevated if you can, and keep your ice pack on there for at least 10-minutes.
Finally, if you want your body to recover fully after a workout, you’ll need to get a good night’s sleep. The exercise you have done should promote this, but try to stick to a routine when it comes to your bedtime, make sure there is fresh air circulating where possible, and that you have a mattress that supports your body properly so you don’t have disturbed sleep.