Exercise can take up a lot of time for many. But walking has proven to be a great step towards better health. Whether you walk 30 minutes before or after work or enjoy taking long walks, walking has an abundance of health benefits. So what are some tips and tricks for recovering from long walks?
It’s important to rest and take care of your body no matter how intense your workouts can be. And since walking helps reduce stress, lose weight, reduce the risk of heart diseases, and improve your immune system, it’s important to keep up a routine of walking and recovery. If you’re ready to push your limits and walk another mile this week, prepare with these best tips for recovering from long walks.
7. Rest and Elevate
Overall, it’s important to set aside days to rest. If you know you’re about to go on a long hike on Saturday, make sure Sunday is all about letting your feet rest. This is a crucial step to avoid additional physical strain that can cause injuries.
Take this day to elevate your feet to reduce swelling and help with circulation. Prop up your feet with a pillow or cushion to make sure they’re elevated above the level of your heart. This helps drain fluid from your feet, reducing puffiness and discomfort. This can also be done right after a long way, as you only need about an hour to truly let your feet heal.
6. Wear Comfortable Footwear
Walking with the right shoes can make a world of difference. If you walk with uncomfortable shoes, then it doesn’t matter how far you go, you’ll be aching all day. This is the same thing when it comes to recovering from long walks.
Wear the proper footwear that is comfortable to help support your feet in their recovery. Avoid shoes like high heels that don’t offer the right cushioning. Try for soft, flexible shoes with cushioned insoles and a proper arch.
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5. Make a Good Meal
Nourishing your body is another one of the best tips for recovering from long walks. While it’s important to nourish your body during walks as well to help stay energized and power through your workout, it’s vital to eat delicious and nutritious foods afterward to help your body recover.
Some of the best recovery-boosting foods include bananas to prevent muscle cramps, lean proteins to help repair muscle tissue, leafy greens to reduce inflammation, and whole grains like oats for energy.
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4. Always Stretch
This is something that should be done before and after any exercise. Stretching relieves tightness and will prevent stiffness in your muscles. One of the best tips for recovering from long walks is to stretch out your calves, hamstrings, and feet to reduce the risk of injury in the future.
If you’re feeling up to it, you can even do gentle exercises to stimulate blood flow and relieve tension. A short, easy walk or some gentle yoga poses can help restore flexibility.
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3. Enjoy a Foot Soak
When it comes to walking, you can see that it’s all about the feet. Just like you lotion and wash your hands after cleaning the house to ensure they’re healthy, you’ll want to do the same for your feet. A small, simple routine can go a long way.
For instance, a foot soak is a luxurious and relaxing way to recover from long walks. Adding Epsom salts to the water can further relieve soreness and reduce muscle tension. You can even go as far as doing a few massages to ease the tension and promote recovery.
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2. Sleep Well
Sleeping is an easy way to give your body its necessary recovery time. Sleeping provides us with a moment to recharge. But while sleeping is a given for many of us, we must have a proper night routine.
To sleep well and allow our body to fully recover after long walks and other activities, we must get at least seven hours of sleep, and try to go to bed before midnight. And if you can manage it, stick to a routine that avoids looking at screens an hour before you fall asleep.
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1. Stay Hydrated
All of these tips are crucial when recovering from long walks, but one that stands out among the rest is to stay hydrated.
Of course, you want to stay hydrated throughout your walk as well, but keeping up with your body is important. The body loses electrolytes through sweat during walks, so replenishing them is essential for muscle recovery.
