A great workout can be a powerful reminder of what your body is capable of. But for many adults, especially as they age, recovery can become just as important as the exercise itself. While post-workout stiffness and soreness typically resolve within 24 to 72 hours, recovery may take longer and feel more noticeable over time.

Making sure you’re hydrating and getting enough protein are also important steps if you’re noticing you’re more tired than usual, said Kelyssa Hall, ACSM-EP, CSCS, CEAS I, BoneFit, an exercise physiologist at HSS. Older adults can have a reduced thirst response compared to when they were younger. Muscles also become less efficient at using protein from your diet as you age, she said, so you should try to consume protein throughout the day.

The American College of Sports Medicine recommends that adults get 150 minutes of moderate-intensity aerobic exercise and two sessions of muscle-strengthening activities every week. Adults over 65 should aim for those same guidelines, Hall said, to the extent that you can, considering your medical history. Keep in mind, she added, that what feels like moderate-intensity exercise may be different now compared with when you were younger, and you should consult a doctor before starting a new routine.

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