Post-workout tips

Now that you are a few days into the 5x50 challenge, you might be thinking a bit about how to change your diet so that it's a bit more healthy.


It's important to refuel after your workout, and it's even better to do this with healthy snacks! We suggest preparing them the night before, especially if you're busy. We love the Strawberry and Banana overnight oats from '': and there's a great selection of snacks from their site 'here':, and they're all healthy and made of natural ingredients too.

Stretch & Cool Down

If you're already pretty flexible and already exercise very frequently then you might be able to miss this step, although we still recommend it! If you're just getting more active and are feeling a bit sore then give these stretches a go: 'basic stretching': - Remember to hold each stretch and find the right balance between stretching your muscles and being in pain, over stretching can lead to injuries too!
After exercise it is a good idea to lower your heart rate and breathing to get back to a lower rate, ideally you should be able to talk normally, this can be done by walking around or again doing some basic stretches.


Remember up to 60% of the human body is water, so you want to be sure to top this up, especially after a workout. It doesn't have to be plain tap water that you drink either, try sports drinks or even a homemade smoothie.

And most importantly be proud of yourself. That's another bit of exercise done and you're on your way to being a healthier you.

About 5x50

5x50 Challenge started with a vision to make people who are inactive become more active. Challengers become part of something that inspires, motivates, encourages you to live a healthier lifestyle. 5x50 Challenges are open to all. Individuals or groups regardless of age, health condition/ disability or fitness level can take part.

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