What should you do after exercising to improve your health?

After exercising, the body needs time to recover and regenerate energy, and this is also an important stage to help improve the effectiveness of the training process. Proper care after exercise not only helps reduce fatigue and prevent injuries but also enhances overall health. So what is the best thing to do after exercising?

1. What should you do after exercising to improve your health?

Exercising is a great way to improve your health and maintain optimism. However, to achieve the best results, many people often ask: “What should you do after playing sports??”. Below are some things you need to do after exercising.

1.1 Magnesium supplementation

Magnesium is the fourth most important mineral in the human body, with about 60% located in bones and the remaining 40% distributed in muscles, soft tissues, fluids and blood. 

During exercise, magnesium plays a role in transporting sugar from the blood into the muscles and eliminating fat produced during exercise that causes fatigue. Therefore, magnesium is easily lost when the body sweats. To get magnesium, you should consume foods like dark green leafy vegetables, milk, almonds, cashews, sesame seeds, fish (like wild salmon, halibut), and avocados. Ensuring adequate magnesium intake after exercise is important for maintaining health and clarity.

1.2 Massage muscles after exercise

Massaging your body at least an hour after exercise is an effective method to help relieve soreness, reduce muscle inflammation and speed up the recovery process. Massage also helps stimulate muscle cells to produce more energy, helping you quickly regain health. 

A 2017 study found that massage can enhance muscle performance after exercise. Although eliminating lactic acid buildup can be uncomfortable, you will feel relaxed and comfortable afterward. Whether massaging by hand or with a tool, these operations all impact muscle tissue, helping to reduce the risk of injury, increase flexibility and improve muscle endurance.

1.3 Supplement protein and fat after exercise

After each exercise session, muscles will exhaust stored energy sources such as carbohydrates and glycogen. So, to aid muscle recovery, eat a meal containing both carbohydrates and protein within two hours of your workout. Experts recommend consuming about 0.14 – 0.23 grams of protein per pound of body weight (equivalent to 0.3 – 0.5 grams/kg). Some good foods to eat after a workout include: yogurt and fruit, peanut butter sandwiches, low-fat chocolate milk, and cookies.

1.4 Practice stretching exercises

‘‘What should you do after exercising? to avoid muscle tension?” is the question of many people. The answer is to perform stretching exercises. However, although stretching after each workout is extremely important, many people often skip the activity. This movement helps relax muscles after stressful training sessions, while promoting blood circulation, helping to provide more nutrients and oxygen to muscles. This not only helps muscles recover quickly and reduce weight loss pain but also improves performance for the next workout. 

Some stretching exercises that should be maintained after exercise include: standing quadriceps stretch, Cat-Cow movement to stretch the back and spine, triceps stretch and hamstring stretch to stretch the hamstrings.

1.5 Take L-glutamine supplements

L-Glutamine plays an important role in building protein blocks. Some studies show that L-Glutamine supplements can help reduce muscle soreness and improve recovery after intense training sessions.

Although Glutamine is an amino acid that the body can produce on its own, for those who practice gyms, bodybuilding, and sports, supplementing Glutamine is still necessary. It helps create a favorable environment for recovery and repair of muscle damage caused by exercise. In addition, Glutamine can also stimulate metabolism and support weight loss.

1.6 Take care of yourself

After a tiring workout, reward yourself with some time to recover and relax. Rest, sleep, watch movies, soak in the bath,… or anything that helps you relax and pamper yourself a little. Taking care of yourself after each workout session has more benefits than you think. The body needs time to recover, relieve stress and reduce pressure on muscles, bones and joints, thereby improving flexibility and overall joint health.

1.7 Drink enough water 

During exercise, your body sweats a lot, especially on hot summer days. Therefore, it is necessary to replenish water to compensate for lost fluids. Adding water after exercise not only helps balance body temperature but also prevents cramps and supports the functioning of the body’s organs. However, not all types of water are suitable after exercise. You can drink cool water, but avoid ice cold water.

After exercising, the body is usually hot, drinking ice cold water can cause “shock” to the digestive system. According to experts, you should drink water within 30 minutes after finishing exercise and the ideal amount of water is about 250ml. Drinking too much water can lead to hyponatremia, thinning the blood and causing dangerous health problems.

1.8 Lower body temperature

Cooling down the body after exercise is just as important as warming up before the session. However, cooling down does not mean taking a bath right away, but you need to give your body time to gradually stabilize. After intense exercise, the heart rate increases, body temperature is higher, and blood vessels dilate. Stopping suddenly can make you dizzy or feel tired because your heart rate and blood pressure drop too quickly. So, walk or do gentle activities to help your body cool down gradually.

Above is the answer to the question “What should I do after exercising?”. Remember these things and the quality of each workout session will be optimal.

2. Suggest activities that may be suitable after exercise

After exercising, there are many activities to help the body relax, recover and improve health. Here are some suggestions for suitable activities:

• Massage or use a foam roller: Self-massage or using a foam roller helps soften tight muscle tissue and reduce pain after exercise. This is an effective way to relax muscles and improve flexibility.
• Practice deep breathing or meditation: Deep breathing exercises or meditation help relax the mind and reduce stress after a sports session. This not only improves mood but also boosts mental health.
• Power nap: If you feel tired after exercising, a 20-30 minute nap can help your body recover quickly and increase energy.

These activities not only help you reduce muscle tension but also support the recovery process, improve your health and prepare well for the next training sessions.

3. Points to note about post-workout activities

After a workout, there are some important points to keep in mind to ensure effective recovery and maintain good health. What you do after your workout is as important as the workout itself, as it affects both your physical and mental health. 

First, don’t rush into work immediately after working out. Instead of stressing about work, take a few minutes to enjoy the excitement that exercise brings. According to Erin Moone, founder of exercise bike company StarCycle, this excitement can quickly fade if you immediately return to work.

Next, stretching after exercise is very important and should not be overlooked. If you leave the gym too quickly, you could miss an important part of the recovery process. Stretching helps restore muscles and reduces the risk of injury from overuse of muscles. Experts recommend stretching for at least 30 seconds and repeating 2-3 times.

Additionally, changing out of sweaty workout clothes as soon as possible is essential. Wet suits can affect the immune system and increase the risk of skin or fungal infections, especially if you use shared equipment.

Not eating a full meal immediately after exercising is another important point. Although the body needs nutrition to recover, eating a full meal immediately after exercise can cause discomfort because the digestive system is not ready to return to work. Instead, snack on unprocessed foods, like a slice of fruit, and let the main meal come two or three hours later.

Finally, don’t sit or lie down immediately after exercising. After a heavy workout, sitting or lying down for a long time can reduce recovery because blood will condense, leading to muscle soreness and longer recovery time. Instead, keep your body moving slowly, such as going for a walk around the office every 30 minutes to help the recovery process go more smoothly.

In short, after exercising, health care does not just stop at exercise but also depends a lot on post-workout habits. Providing adequate water, proper nutritional supplementation, muscle relaxation, and proper rest helps the body recover and develop better. By practicing these habits consistently and regularly, you will have good health and thereby lead a healthy and long life.

Source: mayoclinic.org – nia.nih.gov – healthline.com