cool down · fitness · health · post-workout · well-being · wellness · working out · workout tips ·Oct 17, 2022

5 Post-Workout Habits for Optimal Well-Being

Most people know the importance of stretching before exercise, but when it comes to the post-workout routine, well, let’s be honest – we get lazy. After an intense and challenging workout, it’s easy to skimp on the after-care. Often times, we half-ass some short stretches, grab the quickest food nearby regardless of what it is, and carry on thinking we’re done with self-care for the day. While this doesn’t erase all our hard efforts exercising, we are doing a great disservice to ourselves by not properly tending to the body post-workout. You want to get the most out of your hard work, right? Okay, so let’s amplify those benefits of working out by engaging in these five small (but mighty) habits after exercising.

1. Cool Down

I can’t tell you how many times I have personally skipped a cooldown…and I always regret it. Cooling down the body is crucial! It helps regulate heart rate, reduce lactic acid (which causes cramping and soreness), prevent injury, and reduce stress. A little soreness the next day is natural, but being in so much pain that you can’t move is not. Slowing the body down after an intense workout reduces the lactic acid in the body and helps avoid the uncomfortable circumstance of being unable to wash your hair or lift your arms the day after.

Cooldowns aren’t only good for avoiding cramping, however. They’re vital for heart health. According to the American Heart Association (AHA), “Cooling down after a workout is as important as warming up.” Whether or not you have heart issues is irrelevant. Every heart needs extra time to slow down and regulate back to a normal rhythm. It is highly recommended that you come to a walking or slowed pace before stopping entirely. This simple slowdown can also prevent nausea.

The AHA also says, “If you stop too fast, you could pass out or feel sick.” We move our bodies to feel strong and healthy, not to feel sick. It’s important to honor the body’s hard work by slowing it down. A cooldown might last 3-10 minutes, and it might be a short walk. If you’re on a bike or elliptical, your cooldown might just be moving at a reduced pace before getting off the machine. Give your body the chance to recover optimally and enjoy a nice long cooldown after you work out!

Keep in mind that cooling down the body is slightly different from stretching. The cooldown is the part where we slow our pace and regulate the heart. Stretching is when we tend to the muscles we just worked. Both are an important part of post-workout care.

2. Stretching

So, you’ve slowed the body down by taking a short walk, and now you’re good to go, right? Wrong! Don’t forget to stretch! It’s not enough to steady the heart after an intense workout; we need to nourish the muscles that were used during exercise.

According to Harvard Health, “Stretching keeps the muscles flexible, strong, and healthy, and we need that flexibility to maintain a range of motion in the joints. Without it, the muscles shorten and become tight. Then, when you call on the muscles for activity, they are weak and unable to extend all the way. That puts you at risk for joint pain, strains, and muscle damage.”

Stretching is not just about flexibility. It’s a way to maximize the utility of our muscles and keep the joints healthy. If we don’t stretch a muscle after working out, we risk injuring it the next time we engage it. Stretching also decreases muscle tension, which, like the cooldown, helps to reduce cramping the next day. When we stretch, we increase the blood flow in our bodies – keeping us physically fit and mentally nourished. Blood flow ensures that the mind and all its responsibilities are supported. If we over-exercise or refuse to replenish by skipping a stretch, we can develop brain fog, lack mental clarity, and feel cognitively drained. So, when you stretch, your body and your mind benefit.

It’s worth noting that fascia in the body needs a little more time to unwind than muscles. Therefore, each stretch should be a minimum of 90 seconds. And really, the muscles don’t mind the longer stretches either. I encourage a good 6-10 minutes of stretching after your initial cooldown.

3. Hydrate + Fuel

Okay, you did a nice long cooldown and stretched... now what? Hydrate and fuel!

Everyone knows how important hydration is. "Water regulates your body temperature and lubricates your joints,” says Family Doctor. “It helps transport nutrients to give you energy and keep you healthy.”

We also know that dehydration can result in severe symptoms and be very dangerous. Luckily, there are a lot of reminders around us – like water fountains at the gym and refillable water bottle stations – to help us stay hydrated. We can even set alarms on our phone to remind us to drink water throughout the day. And yet, a lot of people still don’t drink enough. This is because we often need more water than we realize!

WebMD recommends that we should be drinking about ½ of our body weight in ounces every day. In general, Mayo Clinic advises “about 15.5 cups (3.7 liters) of fluids a day for men” and “about 11.5 cups (2.7 liters) of fluids a day for women.” However, those numbers are just for daily upkeep. They don’t calculate how much to drink if you are sweating and working out. We lose pounds (yes, that’s right) of water when we exercise and sweat. One article insists that “just a brisk walk in warm weather, for example, can make you lose a pound of water as your body tries to resume its normal temperature.” That’s a lot of fluid loss, which is why it is vital that we hydrate after we work out.

According to a study by the University of Connecticut, we need about .5 L (16oz) for every 1lb lost on top of your daily average. You can weigh yourself before and after a workout to measure pounds lost, but sometimes the scale isn’t always accurate or helpful. You may have to guesstimate. It is safe to assume that you will lose 1-3 lbs of water in a high-intensity workout, so go ahead and add at least 1-4 L of water on top of your daily average.

Water is great for the body, but it doesn’t serve as fuel. You’ll need to eat something after you work out, and what you eat matters! One fitness article reminds us that “all types of exercise use carbohydrates for energy; muscle carbohydrate depletion is inevitable. Therefore a post-workout meal high in carbohydrates is required to refill muscle carbohydrate/energy stores.”

Unfortunately, this doesn’t mean we should go eat an entire loaf of bread. (Doesn't that sound heavenly??) However, in order to really refuel, we need protein in addition to carbs. The American Council on Exercise (ACE) recommends you consume “about 15 to 25 grams of protein and 1-2 grams of carbs per 2.2 pounds of body weight per hour of glycogen-depleting exercise.” I wouldn’t worry too much about the specifics (unless you’re a bodybuilder or training for a competition). The key takeaway here is that we need a balanced snack or meal. For ideas on some healthy options that include a good protein and carbohydrate combo, check out this list. And one last thing on fueling; don’t wait until you're completely empty. It’s advised to eat within 30 minutes to an hour after working out.

4. Change Your Clothes

This may seem like the most obvious of all, but we’re often in a hurry after working out – to pick up the kids, meet a friend for coffee, get back to our desk for a meeting, etc. Whatever it is that pulls you away from changing your clothes after you exercise is jeopardizing your well-being.

It’s more than just not wanting to be smelly. Lingering in sweaty, wet clothes can lead to cystic body acne, conjunctivitis, and bacterial and fungal infections. Yikes! As a yoga teacher, I’m definitely guilty of taking class, heading to brunch with friends afterwards, and not changing my clothes until later in the day. However, it didn’t take long before a yeast infection knocked the bad habit and now I’m committed to prioritizing changing my clothes after class.

Yeast infections from sweaty clothes are especially common in women. Very Well Fit shares that “yeast thrives in moist environments, and if you’re wearing nylon or other synthetic fabrics that hold moisture close to your skin, you’re putting your nether region at risk by hanging out in drenched cycling shorts or workout pants.”

It might also be worth it to invest in athletic wear that wicks moisture. This might be especially helpful for long-distance runners, bikers, and other endurance sports that require the person to remain in exercise clothes for long durations. There are a lot of great brands out there, but in general, seek out sweat-resistant, moisture wicking fabrics, and maybe try a looser fit like joggers or breathable shorts.

5. Be Proud of Yourself

This last post-workout habit is rarely talked about, and often completely neglected. It’s simple. Be proud of yourself! The practice of gratitude and acknowledgement is a game-changer in the world of well-being. When we take the time to reflect on the hard work that we’ve accomplished, we set ourselves up for a desired continuation of healthy habits like movement.

According to an article from Thrive Global, “Acknowledging your effort can help motivate you to keep it up.” This reflection bit doesn’t have to be a full 10-minute journal session. It can be as simple as telling yourself You did it! You showed up. You honored your body. Well done! Not only does this increase our likelihood of doing the work again, it promotes self-love, which is one of the biggest elements to overall well-being and happiness. Affirmations may seem silly, but there is real science behind their positive effects.

The FitOn app advocates for this practice: “The way you speak to yourself is powerful — self-talk can determine the outcome of your day, your mood, and even your motivation toward achieving your goals. Rather than criticize your body, give yourself love!”

When it comes to nutrition and exercise, there is no one-size-fits-all. But we ALL benefit from affirmations. Next time you finish your workout, look yourself in the mirror and feed yourself a positive message. Add this to your post-exercise routine and see how it shifts your mind.

The five small, simple post-workout habits mentioned above have big, lasting results. Give them a try and discover for yourself what kind of difference they make for your body, mood, and mindset.

Article by Bridget Lavin

Sources:

Cool Down

Stretch

Hydrate + Fuel

Change Your Clothes

Be Proud of Yourself

Join the Movement

1. Cool Down

2. Stretching

3. Hydrate + Fuel

4. Change Your Clothes

5. Be Proud of Yourself