Still tired the day after exercise. How do I recover?

Aching muscles and tiredness that carry on into the next day or the day after usually come from doing a type of exercise your body is not used to, or from suddenly training harder or for longer than usual. What helps is to build up gradually, plan rest days between harder sessions, warm up and cool down, sleep 7 hours or more, drink enough and not skip meals on exercise days. Severe swelling, pain that does not ease, or dark urine are reasons to see a doctor.

Maybe you joined a new class at the gym, went for a long weekend run after weeks off, or played football for the first time in months. The workout felt fine, but the next morning the stairs were hard work and by the day after you felt even more stiff and drained. This article draws on the UK's NHS, the US CDC and published research to explain why this happens and what you can do in your daily routine.

Why am I still sore and tired a day or two after exercise?

Soreness that arrives later

A review of research notes that people who do exercise they are not used to feel pain 24 to 72 hours afterwards, not straight away. That is why you can feel fine on the evening of the workout and stiff two days later.

New exercise or a sudden jump in effort

A review in the journal Sports Medicine points to these triggers:

• going back to training after a period of doing less
• the intensity and duration of the exercise
• movements where the muscle lengthens while it is working, such as walking downhill, going down stairs or slowly lowering a weight

The same review notes that this soreness is familiar to both experienced and beginner athletes.

Short sleep, too little to drink and skipped meals

Feeling drained all over is not only about the muscles. Exercising on top of short sleep, a hot day without enough to drink, or a missed meal all add to how tired you feel afterwards. The sections below cover each of these.

What can I do every day to rest my body after exercise?

Plan rest days and keep moving gently

For people who train every day, the Sports Medicine review suggests reducing the intensity and duration of exercise for 1 to 2 days after a hard session that leaves you very sore. A rest day does not have to mean lying down all day. An easy walk or light stretching keeps you moving without another hard session for the same muscles.

Warm up and cool down

The NHS advises that you warm up properly before exercising, for at least 6 minutes. At the end, slow down gradually rather than stopping suddenly after an intense session. For example, walk for a few minutes before you start running, and slow to a walk at the end instead of stopping dead.

Sleep 7 hours or more

The CDC recommends 7 hours of sleep or more for adults aged 18 to 60. If you exercise in the evening, finish early enough that you can still get to bed on time. For habits that help you sleep better, see Want to sleep better? Which habits can you change?

Drink enough

The NHS recommends 6 to 8 cups or glasses of fluid a day, and more if you are physically active for long periods or in a hot environment. Water, lower-fat milk, and tea and coffee all count. A simple check is the colour of your pee: aim for a clear pale yellow. In a hot climate, take water with you and sip it before, during and after exercise.

Do not skip meals on exercise days

After an evening workout it is tempting to skip dinner, especially if you are tired. Instead, eat a normal meal built the way the NHS Eatwell Guide suggests:

• starchy foods such as rice, bread, noodles or potatoes as the base, preferably wholegrain
• plenty of vegetables and fruit
• some beans, pulses, fish, eggs, meat or tofu
• some milk, yoghurt or soya drinks

This is the same balanced plate you would eat on any day, not a special recovery meal. For more on everyday tiredness, see Hard to get up and tired by afternoon. What can I do?

How much should I increase my exercise at a time?

Build up step by step

Begin new activities gradually. The NHS Couch to 5K plan is a clear example of what "gradually" looks like:

• you run 3 times a week, with rest days in between
• in the first week, you alternate 1 minute of running with 1 minute 30 seconds of walking
• over 9 weeks (or longer at your own pace), the running gets longer and the walking shorter, until you can run for 30 minutes without stopping

The same idea works for other activities. If you add weights, a new class or a longer route, add a little at a time and give your body a rest day before the next hard session.

Soreness is not a measure of a good workout

Soreness mainly comes from exercise your body is not used to, so it is not a measure of how good a workout was. There is no need to chase it.

Check how hard you are working

The NHS gives a simple test. In moderate activity you can still talk but not sing. In vigorous activity you cannot say more than a few words without pausing for breath. If every session leaves you unable to talk, the plan may be climbing too fast.

How should I plan a week of exercise?

The NHS recommends that adults aged 19 to 64 do at least 150 minutes of moderate activity or 75 minutes of vigorous activity a week, plus strengthening activities for all the major muscle groups on at least 2 days, and spread exercise evenly over 4 to 5 days a week or every day. If you have not been active for a while or have health concerns, the NHS advises talking to a doctor first.

Below is one example of how a week could look. It follows the NHS guidelines and keeps harder days apart.

Tips for using the table

• Keep a light day or rest day after your hardest session.
• Leave at least a day between the two strength days.
• When you add something new, add one thing at a time, not several in the same week.

What kind of pain after exercise means I should see a doctor?

General stiffness after a new or harder workout is common. But some signs are different and need a doctor's opinion.

These four signs are different from ordinary soreness and are reasons to see a doctor. Do not wait to see whether dark urine goes away on its own. Also see a doctor if you have an ongoing health condition that needs regular care, or if you are unsure whether you can keep exercising.

If you are thinking of using any medicine, ask a pharmacist or doctor first, especially if you take other medicines regularly.