1. Replenish water in time: a lot of water will be lost during exercise. Ideally, you should replenish water during exercise, but replenishing water after exercise is a simple way to promote recovery. Water supports all metabolic functions and nutrient transfer in the body, and sufficient water can improve all functions of the body. For people engaged in endurance sports, proper rehydration is more important, because these people will lose a lot of water after sweating for a few hours.

2. Eat more healthy food: protein, carbohydrate and fat in the diet are all necessary nutrients for body recovery. Among them, protein is necessary for muscle repair and growth, and carbohydrate is the main source of body energy.

3. Proper rest: Give your body enough rest time after exercise to recover and adapt to the new training load.

4. Adequate sleep: Sleep is one of the important links necessary for physical recovery. If you don't get enough sleep, your body won't fully recover.

5. Appropriate massage: Massage helps to promote blood circulation and relieve muscle soreness and stiffness.