Recovery · Go further · 03
Recovery: Moving When You're Sore
After a hard workout, it's tempting to spend the next day on the couch to recover.
Light movement helps you recover
Gentle movement gets blood flowing to the muscles you've worked. A 2018 review of 99 studies found light activity after hard exercise can reduce muscle soreness. Most people feel looser after an easy walk than after a day sitting still.
What light movement looks like
- A 20–30 minute walk.
- An easy swim or bike ride.
- Gentle stretching.
- An hour working in the garden.
Keep it easy. You should be able to hold a conversation the whole time.
Being very sore isn't the goal
Some soreness is normal, especially when an exercise is new to you. But being so sore you can barely move means you did too much, too soon. Next time, build up more gradually.
Sore? Go for an easy walk. Then build up more gradually next time.
General information, not medical advice. If you've an existing condition or you're unsure about starting something new, speak to a qualified professional first.
Recovery · 03