Ask YOUR PHARMACIST

After I exercise, I often have a few aches and pains. What are some healthy exercises you recommend or any other suggestions?

QChemist Warehouse pharmacist Peter Lim has this advice:

After a good hard workout, a few aches and pains in the areas that you have targeted are signs of muscle tears which actually encourage growth, so this good! The most important thing for muscles is recovery so I would recommend before and after exercise, to give yourself a good stretch and always make sure that you are warmed up prior to the workout to avoid injury, reduce pain and not feel too stiff afterwards. It is key to distinguish ‘good’ and ‘bad’ pain. ‘Good pain’ is when you feel the burn in the muscles you exercised - this can actually feel satisfying to a certain extent because you know you’ve done a very good workout session! ‘Bad pain’ is when you have significant pain in joints or muscles that persist or worsen even after exercise. This can be a sign of injury, so in the first instance to offer some relief, I would recommend an oral analgesic containing ingredients such as paracetamol and/or ibuprofen. You should consult your healthcare professional for advice to see what’s right for you.

Some healthy exercises that I would recommend to try are High Intensity Interval Training (HIIT), to increase your cardio, as well as maintaining muscle mass while burning fat at the same time. Basically, you work out as intensely as you can for 3 minutes, rest for 30-60 seconds, then repeat this for 30-45 minutes. It is a quick workout you can do at the gym or at home and there are plenty of videos available on Youtube that can guide you on what to do. Everyone has different fitness levels so it is important not to feel let down if you can’t complete certain workouts. As long as you aim to complete more the next day, you’ll be on your way to increased health and fitness.

Post exercise, I would recommend a good balanced diet consisting of protein, good carbohydrates and good fat, as well as a protein supplement if you would like to support your muscle growth as well. I recommend the INC 100% Dynamic Whey or Bondi Protein Co Vegan range for vegans. Both taste great and give a good boost to the protein levels that are required for muscle recovery post exercise. Also, resting after exercise is crucial. Always have a rest day so that your body has time to recover for a better workout the day after. We need rest days just like our body needs sleep every day. As much as exercise is a part of having a healthy lifestyle, resting comes with this too. I hope everyone reading this enjoys their fitness journey and wishing you all the best for a healthy lifestyle for yourself and your loved ones.

Peter has been a pharmacist for 7 years, and currently works as a managing partner in Chemist Warehouse Springlands in Blenheim. He loves the business management side of the job where he connects with all of his staff members and customers in the store.