Make sure you are doing these 5 things after a workout.

Make sure you are doing these 5 things after a workout.

Maintaining your physical health increases your quality of life and ability to make the most of your golden years. There are numerous ways to exercise, whether you're 18 or 80. Running, jogging, or doing some laps in the community pool will help you maintain a healthy lifestyle. A post-workout routine will help you receive the most benefit from your time in the fitness center, whether you're exercising to lose weight or add bulk. Here are five important steps to take after your workout that will help you get the most from your exercise regimen.


Cool Your Body Down

Even though you might be slightly winded after a workout, do not sit down yet. Walking, light jogging, yoga stretches, or a couple of laps in a pool will help cool your body down. You should cool down for 10 to 15 minutes to bring your body temperature and heart rate back to their normal levels before your workout is actually complete.

Stretch Those Muscles

You can use the method that suits you best after your workout. Yoga, tai chi, or simple stretches can be part of your cool down routine and will prevent the muscles in your legs, arms, and back from becoming stiff. Stretching also helps muscle repair itself after a strenuous workout.


Exercising depletes your body of fluids, so hydrating your body after your workout is very important. You need to replace both water and electrolytes lost during your workout. It is suggested that you drink two to three cups of water within the first two hours after your workout, and hydrate regularly thereafter. It will rehydrate you and remove the toxins from your system that were released by your workout.

Fill Up On Protein

Along with water, you need to replenish your body with healthy food after your workout. Your body will let you know it needs to be fed and, when you do so, be sure to get about 20 grams of protein, which you can get from a traditional diet or blended into an energy-packed smoothie. Your muscles need protein to maintain their health.

How Is Your Progress?

Whether you're a member of a health club, an exercise group in your active adult community, or simply working out on your own, tracking your progress helps you attain your goals. Whether using a traditional tracking chart or an app on your smartphone, tracking your progress is one of the five most important things to do after a workout. It lets you see whether you have lost weight, reduced your waistline, or increased your endurance. Being able to see your progress will help you stay on track. So give yourself a reward for each goal that you meet.