“When your body is sore, it means that there is, among other physiological processes, inflammation in the tissues due to the intentional damage created by the workout,” says  Elizabeth Campell, Ph.D., ATC, in Los Angeles, CA. “Inflammation is an important step in the repair of the tissues; this is how we grow stronger.” So although it hurts, it’s part of the process. 

That doesn’t mean you need to suffer, though! There are a few types of movement that help soothe sore muscles. Ahead, our favorite ways to do just that: get a little movement and keep the body in motion, while healing some soreness (or, at the very least, not making it worse!). 

Too Sore to Move? Here Are the Best Exercises For Relief 

Walk

One of the best ways to promote recovery without making your soreness worse: a nice walk. “An easy walk will help move any fluids in your system to help circulation while preventing stagnation in the tissues,” says Dr. Campbell. If your soreness is also leaving you feeling stiff or stuck, this is an excellent choice to prevent your body from getting even stiffer, which may provide you with added relief. Keep it light and easy, no need to power walk, or walk a half marathon here!

RELATED: What You Need to Know About Walking For Fitness 

Stretch

Stretching is great at any point of the week, regardless of your workout schedule — but it’s also great when you’re feeling particularly sore. “To facilitate the movement of the lymphatic fluid throughout your tissues, I recommend gentle, slow flow-like movements or gentle stretching,” says Dr. Campbell. 

Join the FitOn Stretch it Out Program for guided stretch classes to add to your routine. Give your body the love it deserves with this stretching program that will help you increase flexibility and move better.

Yin Yoga

Forget the power Vinyasa and opt for gentle, healing Yin yoga. “Slow, deliberate, mindful movement is a cornerstone of a Yin yoga practice,” says Sara Sas, RYT, L.Ac. in La Jolla, CA. “Where Yang is active, Yin is passive… you’re slowing things down. By holding postures for longer periods of time, combined with lots of deep breathing, you give the body a chance to rest and heal.” Many Yin practices also incorporate longer periods of rest, including meditative Savasana, which gives your mind and muscles a break while still allowing for some soft movement.

Sas does warn to not hold any postures that feel too deep or intense during a stretch, as this can make soreness worse. “Only work to a comfortable edge,” she says. “Stretch until you feel ‘challenged yet successful’ … it’s a fine line between stretch and strain, so be mindful!”

Mobility Work + Myofascial Release

Sometimes those sore muscles are indicators that you need TLC in specific areas; this is where mobility work and myofascial release (think: foam rolling, targeted massage) comes in.

Foam rolling and myofascial release with the assistance of tools can help take stretching recovery to the next level; it helps target what Dr. Campbell pointed out — inflammation. 

But Know When to Take a Rest Day!

While movement can offer some major benefits, sometimes it’s best to just rest. “It’s important to remember that strength training has a systemic analgesic effect,” says Dr. Campbell, which means “You may notice that working out when you are sore results in a temporary decrease in soreness.” Be forewarned, though, that this is “Not necessarily the best thing for your body and its repair cycles. The goal is to work with your nervous system to facilitate its ability to manage the healing process.” 

Remember to listen to your body and tune into any cues! If you feel like some movement can help circulate stagnant blood flow, try going for a walk or rolling out your mat for a yin yoga flow. But, if you’re too sore to move, maybe you just stretch it out and give your body some TLC. Instead, try an Epsom salt bath, or maybe just embrace your day off and give yourself the time to rest and recover!

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RELATED: Combining Mindfulness With Exercise: What You Need to Know

5 Powerful Mental Health Benefits of Exercise 

#1 Mood Elevation With Exercise

Exercise is an effective natural way to boost mood. Physical activity triggers the release of endorphins, the brain’s feel-good neurotransmitters. Endorphins not only help to diminish the perception of pain but also create that boost of happiness, often referred to as the “runner’s high.” Consistent exercise has also been linked to a decrease in stress hormones, such as cortisol, leading to better overall mood and emotional well-being.

#2 Exercise For Sharper Cognitive Function 

Physical activity not only helps uplift your mood but also enhances your cognitive abilities. Exercise has been shown to support memory, learning, and overall cognitive performance. Regular exercise has also been shown to help delay the onset of age-related cognitive decline. If you’re in need of a productivity and cognitive boost, consider adding in a quick workout mid-day or try going on a walking lunch break for a mood and brain boost! 

RELATED: 17 Tiny Ways to Add Movement to Your Workday (Even if You Work a Desk Job)

#3 Improved Sleep Quality Through Exercise

Adequate rest is vital for optimal mental health, and exercise plays a significant role in enhancing sleep quality. Engaging in physical activity helps regulate the body’s internal clock, known as the circadian rhythm, which in turn can help you fall asleep faster and enjoy deeper, more restorative sleep. The trick is to avoid doing too much high-intensity activity too late in the day, as this can be stimulating. Instead, try fitting your higher-intensity workouts in earlier in the day. To help wind down at night, browse the before-bed category in the FitOn app for some calming yoga flows, relaxing stretch classes, and sleep meditations. 

RELATED: 5 Exercises That Will Help You Get Better Sleep 

#4 Boosting Self-Esteem and Confidence With Exercise

Achieving fitness goals, such as weight loss, building strength, or participating in a fitness race, can provide a substantial boost to self-esteem and confidence. Overcoming challenges and witnessing tangible progress can make you feel more in control of your life and that you can absolutely do hard things! As you work on crushing your fitness goals, you are likely to experience a greater sense of accomplishment, which can support overall mental well-being.

#5 Social Connection and Support Through Exercise

Exercise can offer opportunities to connect with others, whether it’s through joining a sports team, participating in a fitness challenge, or simply talking with others that may be on a similar fitness journey. Having a workout buddy or being part of a fitness community can also increase motivation and accountability, making it easier to maintain your exercise routine. 

Have a friend or family member that’s ready to start their own fitness journey? Invite them to join FitOn for free and consider joining a FitOn challenge together! 

Tips for Incorporating Exercise into Your Daily Routine

The physical and mental benefits of exercise are impressive, but how do you incorporate physical activity into your daily routine when things already feel so busy? Here are five simple tips to help you get started. 

Choose an Enjoyable Activity

To reap the mental benefits of exercise, it’s crucial to select a physical activity that you genuinely enjoy. This will make it more likely that you’ll stick with your exercise routine in the long term. 

When you join FitOn, you’ll have access to thousands of workouts and various workout categories, making it easy to try new things and to keep your exercise routine exciting! 

Set Attainable Goals

When you’re just getting started, it’s best to start with small, realistic goals. As you progress, you can gradually increase the intensity and duration of your workouts as you become more comfortable and confident in your abilities. 

RELATED: How to Set Fitness Goals That Stick

Prioritize Exercise

Schedule your workouts as you would any other important appointment, and treat them as non-negotiable commitments. Need a friendly reminder? Set workout reminders right in the FitOn app so you never miss a workout! 

Break up Your Workouts

 If you’re struggling to find time for longer workouts, consider breaking your exercise sessions into shorter, more manageable segments throughout the day. This could look like doing a 10-minute FitOn HIIT workout in the morning and a 15-minute Pilates or yoga class in the afternoon. Find what works best for you, and be consistent! 

Listen to Your Body

It’s essential to pay attention to your body’s signals and adjust your workout intensity and frequency as needed. Remember that rest and recovery are just as important as exercise for maintaining optimal mental and physical health. Take rest days throughout the week, and consider adding some mobility and stretch classes to your week to give your body some extra TLC. 

RELATED: What is Overtraining Syndrome + Why it May Stall Results 

Prioritizing Exercise for Better Mental Health and Well-Being

The mental benefits of regular exercise are undeniable, with improvements in mood, cognition, sleep quality, self-esteem, and social connections. By incorporating physical activity into your daily routine, you can unlock these mental advantages and support a healthier, happier life. Ready to get started? Join FitOn for free and start easily incorporating daily movement into your day, no matter how busy you may be! 

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The Importance of Correct Posture 

It may be your inclination to let your shoulders roll forward and sag when you stand or hunch forward when sitting at a computer, but these habits put your body into improper alignment. Standing up straight puts less tension on bones and joints, avoiding wear and tear that causes discomfort, according to Rush University Medical Center in Chicago. In addition, correct posture strengthens your core, improves your breathing, and can improve mood and energy levels, they point out.

Correct posture also improves your day-to-day function, allowing you to move through the day smoothly and painlessly as you do everything from putting away groceries, unloading the dishwasher, or getting down on the floor to play with your kids. The discomfort from poor posture can also interfere with a good workout. If you have back pain, for example, you’re probably not so motivated to exercise. 

6 Daily Habits to Support Better Posture 

From laying to sitting and standing, here’s where to start straightening up: 

#1 Change Up Your Desk

If you work at a desk most of the day, you’re fixing your body into one position — and it might be an unhealthy one, especially with WFH set-ups. (Dual monitors! Looking down at your laptop! Working from the couch!) Proper desk posture means that your chair sits high enough, so your knees are level with your hips, your monitor is positioned arm’s length away, and your wrists are straight and supported as you type, advises Mayo Clinic. 

#2 Get Up and Move

Your body isn’t meant to sit in one position all day. In fact, people who spend the longest time sitting uninterrupted are more likely to have lower back pain, research shows. If you’re sitting at a desk, stand up and move around — that’s a must. Get up mid-day and take the stairs to toss in a load of laundry, walk your dog, or refill your water bottle. Even though these habits may not be standing straight per se, by changing up your spine’s position, you’ll support better posture throughout the day.

#3 Stand Up Straight

Know about the proper standing position — and practice it throughout the day. This does not mean that you have to stand perfectly all the time but check in with yourself occasionally, consider your stance, and fix as necessary. Every time you catch yourself slouching, remember these tips from the National Library of Medicine, below. With time, this straight stance will become more automatic.

• Keep your shoulders back
• Engage your core
• Shift your weight to the balls of your feet
• Stand with feet shoulder-width apart

#4 Practice an Upward-Facing Dog (or Two)

The upward-facing dog position in yoga, which expands your chest, is a counter to the closed chest slumping routinely done working in front of the computer, notes Northwestern Medicine. 

RELATED: This Is What Happens to Your Body When You Do Yoga

#5 Lay Right at Night

Good posture doesn’t end when you lay down in bed. Posture matters when sleeping, too. You probably already have your favorite sleep position, but if that happens to be “on your stomach,” you might want to try to flip over. The Cleveland Clinic recommends snoozing in a way that maintains spinal curvature, which is either on your back with a pillow under your knees or on your side with knees slightly bent (but not in the fetal position). Old habits are tough to break (especially when you’re catching Zzz’s), so it may help to add a few pillows around you to discourage tossing and turning.

#6 Breathe Better

Slouching closes the space for breathing, triggering shallow chest breaths. Sitting or standing tall does the opposite, allowing your lungs to fully expand with each breath. You can also use deep breathing or slow, diaphragmatic breaths to help you find better posture, too, research shows. Try it right now: Take a deep breath in, aiming to fill your belly with air on the inhale, hold, and release it slowly on the exhale. It’s impossible to take this breath when hunched over — and so you’ll naturally unfold. Another benefit: The rush of oxygen can help boost brain power and leave you feeling happier than before. Now that’s sitting pretty.

The Takeaway

Addressing your posture now (before problems start) will help you maintain an active life and feel good today — and in the future. Use this as your guide to better posture and get started with these simple tips! Your back and body will thank you.

Want to weave some mobility training into your fitness routine to support better posture? Browse the mobility category in the FitOn app for classes that will leave you feeling your best!

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