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What Your Body Needs After a Long Walk

Content by 180 Nutrition

After a long walk or hike, your body needs protein to recover

Working from home? Need a breather? Why not take advantage of Singapore's well-developed Park Connector Network (PCN) and go for a long walking adventure. Go out, hit the trail, have some fresh air and come back rejuvenated and ready to face the world. 

Before you settle in to scroll through all of the epic pictures you got on your nature walk, remember to treat your body well so that it recovers appropriately for your next adventure.

If you don’t take the proper steps to recover, your body could be sore and stiff after your walk. You might even experience some injuries or long-term effects from failing to take recovery seriously. Just like you took the time to prepare for your walk, make sure that you understand what your body needs after the workout.

Get a Lot of Rest

Give your body some well-earned rest after a long walk. Your muscles need some downtime, and there’s a good chance that you’re feeling physically exhausted as well. Give yourself permission to lay around on the couch and catch up on your Netflix.

Giving your body some time to rest allows it to build necessary muscle mass and repair all of the minor damage that was done during your walk. It’s important to let your body work through the exercise. Your reward for resting will be a healthier, more functional body that can take you farther and longer on your next excursion.

Use A Muscle Roller

Protein to restore muscles after a long walk

Muscle rollers work specific areas of the body by stretching out and rolling the muscles. This helps to alleviate any cramps and keeps your muscles nice and limber in the long run. Muscle rollers are used by endurance athletes all of the time, and they really work wonders for stubborn spots on your body.

Initially, it might be uncomfortable or maybe even mildly painful to use the muscle roller. A little discomfort is natural, as you are working through undoing all of the knots in your muscle tissue. If you do it properly, you will feel quite a bit better after you are done. Muscle rollers are great for certain parts of the body, like legs.


Your body loses a lot of water while it’s working hard, especially in our hot Singapore weather, so it’s very important to hydrate before, during, and after your walk. Water is the best way to get your body back to optimal shape, but you can also drink something that has a lot of electrolytes in it. Electrolytes help your muscles function better and stimulate interactions within your body that can aid it in healing.

Dehydration is one of the biggest causes of common problems like cramps and fatigue. If you are dehydrated, you will feel dizzy after a long time outdoors, and your body will take a longer time to recover. Make sure that you drink more water than you think you need, and continue hydrating for at least twelve hours after your walk. Your body will cycle through the water faster and needs more to fortify itself.

Stretch Out Your Muscles

Many people skip the post-workout stretch, and it rarely ends well for them. Stretching is the best way to give your muscles a break and help them get back into their regular positions. If you don’t stretch properly, you will experience cramping and discomfort. Improper stretching also can lead to chronic pain or injuries. Simple stretches on the floor or against a wall can help you go faster, longer and do better on your walks.

You only need about ten or fifteen minutes to get a proper stretch in. Consider it time well spent, as it will help you stay healthier for a lot longer. Stretching also feels good in the moment, so get on it after your workout.

Pump Up Your Protein

180 Nutrition Superfood Protein Smoothie

A protein drink is an excellent and portable source of protein that you can tap into right after your long walk. Your body needs to build up its muscle, and one of the biggest building blocks it has to work with is protein. You will need to consume a lot more protein than you normally do right after a workout.

In addition to protein drinks, you can always eat hard-boiled eggs, or lean meat. Eat protein within an hour of returning from your walk for the best results.



Treat Yourself To A Massage

We all love a nice massage, and the best time to get one is after a long walk. Your muscles will be sore and tense, and a massage will help to loosen up those muscles and have you feeling your best in no time. You can schedule a professional massage or do one at home with a muscle roller or handheld massage.

Regular massages might seem like luxuries, but they are actually an excellent and vital part of your workout routine. Since many people stretch and damage their muscles, they need to coax those muscles back into place with massages. Another benefit of a great massage is that you will feel relaxed and renewed after you’re done.

Wear Compression Socks

Compression socks help blood flow and can assist your recovery. Wear them after your post-walk shower or to bed after a long day on the trails. Compression socks are a simple way to stimulate blood flow and make your feet feel better. Some people also prefer to wear them while they are out on the trail itself. How you use the socks is ultimately up to you, but they can be a valuable part of your recovery.

Walking is one of the best ways to get back in touch with nature and really centre yourself. It’s an excellent cardio workout, and you will experience the wonders of nature and push yourself. There’s a reason why outdoor nature walks are one of the most popular sports in the world.

Keep your body functioning at its peak and ready for the next walking adventure with these recovery tips. You will feel great, and your body will thank you for the extra love!