Wonderful things happen when you start exercising regularly.<\/p>\n
Your body releases feel-good endorphins that put a spring in your step. Your metabolism speeds up, helping you burn more calories at rest. Your heart and lungs become more efficient, and your muscles and bones get stronger.<\/p>\n
<\/p>\n But there is one unwelcome side-effect most newcomers report: delayed onset muscle soreness (DOMS). This presents as tight, tender muscles and achy joints.<\/p>\n You may like<\/p>\n Thankfully, DOMS usually eases after a day or two, and the soreness will become less frequent and intense as your body gets used to the exercise you\u2019re doing.<\/p>\n Active recovery, which is light exercise to increase blood flow and oxygen to fatigued muscles, can help speed up the healing process.<\/p>\n But that\u2019s not the only thing that will help\u2014Joe Williams<\/a>, studio manager at F45 and FS8 <\/a>in London, says he prefers to keep things simple.<\/p>\n “What do I recommend to boost recovery? Hydration, sleep, walking and rest,” Williams tells Fit&Well.<\/p>\n Here Williams shares his four-point plan to help you feel your best after exercise.<\/p>\n 1. Sleep<\/p>\n Your body repairs and strengthens itself during sleep, making it an essential component of recovery.<\/p>\n But, according to Williams, most people aren\u2019t getting anywhere near enough of it.<\/p>\n “Ideally, you want to get seven to eight hours in per night. Or top up any sleep debt with short naps,” he says.<\/p>\n 2. Hydrate<\/p>\n Williams knows firsthand what it feels like to be under-hydrated.<\/p>\n “When I’m not drinking enough water my energy levels dip and the midday energy slump hits. It makes a massive difference,” he says.<\/p>\n He advises that you drink a minimum of two liters a day, not including teas or coffees.<\/p>\n \u201cNothing beats being well hydrated and hitting your target of two litres of water per day\u2014nothing,” Williams insists.<\/p>\n