Returning to exercise after a long break can be challenging. Your muscles may feel stiff, tired or sore, especially if you suddenly exercise harder than your body is used to.
This is known as delayed-onset muscle soreness (DOMS) and can appear several hours to a couple of days after exercise, reports GQ.
The above-mentioned publication also gives key ways to give your body time to adjust rather than pushing through severe soreness.
Also see: Cheat day tips for staying on track with your fitness goals
Start slowly
Avoid jumping straight into intense workouts. Begin with gentle activities such as walking, light cycling or easy strength exercises. Gradually increase the intensity and duration as your fitness improves.
Keep moving gently
Complete rest is not always necessary for ordinary muscle soreness. Gentle walking or light movement can help you stay mobile while your muscles recover. However, avoid working the same muscles intensely while they are very sore.
Stay hydrated
Drink enough fluids before, during and after exercise. Good hydration supports normal body function and is particularly important when you are becoming active again.
Also see: Fitness mistakes people make during winter
Prioritise sleep and stretch
Sleep is an important part of recovery. Aim for a consistent sleep routine and give your body enough time to rest between workouts. Gentle stretching after exercise can help maintain flexibility and may feel good when muscles are tight. Avoid forcing a stretch or stretching into pain.
Never ignore your pain
Normal post-exercise soreness should gradually improve. Sharp, severe or persistent pain is different and may indicate an injury. Significant swelling, weakness or dark-coloured urine after strenuous exercise requires prompt medical attention.
Getting back into exercise is a process. By increasing activity gradually, eating well, staying hydrated and allowing enough recovery time, you can give your muscles the best chance to adapt and become stronger.
Also see: Gym anxiety: Why many people struggle to start fitness journeys
Featured image: Pexels/Ketut Subiyanto
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