Globally, over 200 million people hold gym memberships, with the fitness industry generating billions of dollars annually. This trend is driven by factors, such as growing health awareness, social media influence and better access to fitness technology.
In Kenya, the fitness culture has seen a remarkable rise, with more individuals joining gyms to improve health, manage weight and boost overall well-being.
Data from the Spa and Wellness Association of Africa (SWAA) shows that Kenya’s fitness industry hit Sh5 billion in 2019, a testament to this growing trend. For those thinking of adopting this habit, starting a new workout routine is exciting, but often leads to muscle soreness, which can be discouraging. According to the American Council on Exercise (ACE), proper post-workout habits are crucial for muscle repair and overall progress.
Here are five simple steps to help you recover faster and return to the gym feeling stronger.
1. Stretch, stretch, stretch
Stretching before and after gym sessions isn’t just a warm-up or cool-down formality; it helps release muscle tension and improves flexibility. The American College of Sports Medicine (ACSM) recommends dynamic stretching before workouts to prepare muscles and static stretching afterwards to aid recovery.
2. Prioritise quality sleep
While you sleep, your body gets busy repairing micro-tears in your muscles caused by exercise. Fitness experts recommend aiming for 7-9 hours of uninterrupted sleep to maximise muscle recovery. A well-rested body is a ready-to-move body.
3. Stay hydrated
Water is your best post-gym companion. It helps flush out toxins while delivering nutrients to muscle tissues, aiding faster recovery. Health experts suggest drinking at least two to four litres of water daily, adjusting for workout intensity and climate conditions.
4. Maintain a balanced diet
Food is your recovery fuel. A diet rich in proteins, carbohydrates and healthy fats provides the necessary nutrients for muscle repair and energy replenishment.
The World Health Organisation emphasises the importance of balanced nutrition for overall health and recovery.
5. Stay active on rest days
Light activities like walking, cycling or yoga on rest days can improve blood flow, reduce stiffness and promote faster recovery.
The ACSM highlights that active recovery helps maintain fitness levels, prevent injuries and boost long-term performance.
