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    "parsed_content": "Ask WellWhy Don\u2019t I Recover From Workouts as Quickly as I Used To?We asked fitness experts when to consider modifying your routine.Credit...Eric Helgas for The New York TimesSkip to contentSkip to site indexSearch & Section NavigationSection NavigationAccountAccountGoHome U.S.SECTIONSU.S.PoliticsNew YorkCaliforniaEducationHealthObituariesScienceClimateWeatherSportsBusinessTechThe UpshotThe MagazineTOP STORIESDonald TrumpSupreme CourtCongressImmigrationAbortionLatest PollsNEWSLETTERSThe MorningMake sense of the day\u2019s news and ideas.The EveningCatch up on big news, and wind down to end your day.See all newslettersPODCASTSThe DailyThe biggest stories of our time, in 20 minutes a day.See all podcastsWorldSECTIONSWorldAfricaAmericasAsiaAustraliaCanadaEuropeMiddle EastScienceClimateWeatherHealthObituariesTOP STORIESMiddle East CrisisRussia-Ukraine WarChina International RelationsThe Global ProfileLeer en Espa\u00f1olNEWSLETTERSThe WorldA guide to understanding the news, made for readers around the globe.Your Places: Global UpdateThe latest news for any part of the world you select.Canada LetterBackstories and analysis from our Canadian correspondents.See all newslettersBusinessSECTIONSBusinessTechEconomyMediaFinance and MarketsDealBookPersonal TechEnergy TransitionYour MoneyTOP STORIESU.S. EconomyStock MarketArtificial IntelligenceNEWSLETTERSDealBookThe most crucial business and policy news you need to know.On TechOur best tech reporting from the week.See all newslettersPODCASTSHard ForkOur tech journalists help you make sense of the rapidly changing tech world.See all podcastsArtsSECTIONSToday's ArtsBook ReviewBest SellersDanceMoviesMusicTelevisionTheaterPop CultureT MagazineVisual ArtsRECOMMENDATIONS100 Best Movies of the 21st CenturyCritic\u2019s PicksWhat to ReadWhat to WatchWhat to Listen To5 Minutes to Make You Love MusicNEWSLETTERSBooksReviews, news and features to help you find your next read.WatchingStreaming TV and movie recommendations.See all newslettersPODCASTSBook ReviewThe podcast that takes you inside the literary world.PopcastPop music news, new songs and albums, and artists of note.See all podcastsLifestyleSECTIONSAll LifestyleWellTravelStyleReal EstateFoodLoveYour MoneyPersonal TechT MagazineCOLUMNS36 HoursAsk WellThe HuntModern LoveWhere to EatVowsSocial Q\u2019sThe EthicistAsk the TherapistNEWSLETTERSThe WeekenderUnwind with stories about culture and the way we live.WellEssential news and guidance to live your healthiest life.See all newslettersPODCASTSModern LoveThe complicated love lives of real people.See all podcastsOpinionSECTIONSOpinionGuest EssaysEditorialsOp-DocsVideosLettersTOPICSPoliticsWorldBusinessTechClimateHealthCultureCOLUMNISTSJamelle BouieMaureen DowdDavid FrenchThomas L. 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Win ProjectionsNEWSLETTERSThe PulseDelivering the top stories in sports, Sunday to Friday.See all newslettersPLAYConnections: Sports Edition Connections: Soccer Edition Connections Coach U.S.InternationalCanadaEspa\u00f1ol\u4e2d\u6587Ask WellWhy Don\u2019t I Recover From Workouts as Quickly as I Used To?We asked fitness experts when to consider modifying your routine.Credit...Eric Helgas for The New York TimesSupported bySKIP ADVERTISEMENTShare full articleBy Allessandra DiCoratoSept. 15, 2026Leer en espa\u00f1olQ: It takes me much longer to regain my energy after exercising than it did when I was younger. Why is that, and how should I change my routine?A great workout can be a reminder of everything your body can do. But the next day can be a reminder of the effort it takes to get there. Though feelings like stiffness and soreness typically dissipate within 24 to 72 hours after exercise, they can become more noticeable as you get older.Dr. Asad Siddiqi, chief of rehabilitation medicine at NewYork-Presbyterian Brooklyn Methodist Hospital, said that when you\u2019re younger, you may recover from exercise without a second thought. But as you age, he said, you may need to be more intentional and do \u201ca bit of maintenance\u201d to keep your body ready for working out or playing sports.We asked experts about why exercise recovery can take longer as you get older and when to consider adjusting your routine.AdvertisementSKIP ADVERTISEMENTHow your muscles respond to stressWhen you exercise, you apply stress to your body and force it to adapt so it can respond to similar situations in the future, Dr. Siddiqi said. That adaptation happens as your body remodels and regenerates muscle. Researchers believe that this recovery process can feel longer in older people for two reasons: because they can be more susceptible to muscle damage caused by exercise, and slower to regenerate muscle in response.Muscle mass generally starts to decline in your 30s, and the composition of your muscles also changes over time. Older adults lose more fast-twitch muscle fibers \u2014 responsible for force and power \u2014 than slow-twitch ones, which support endurance activities. Some researchers believe that leaves older adults more susceptible to more stress on fewer fibers. Chronic inflammation can increase with age (which scientists call inflammaging) and could impede your muscles\u2019 ability to regenerate.Christopher Hurst, an exercise physiologist at Newcastle University in England, said that while these changes probably influence how you recover from exercise as you age, it\u2019s hard to know how much of an effect each one has. Some researchers think that prolonged recovery could be less of a direct consequence of biological aging and more a result of changing activity levels as people get older. Many people are less active over time, which can also lead to muscle loss.Modifying your workoutsIf your recovery is consistently taking longer than in the past or if you\u2019re feeling tired and performing worse than you\u2019re used to, consider dialing back the intensity of your workouts. Dr. Hurst said you can try reducing the number of times you work a specific muscle group during strength training, for example, or doing shorter, more frequent workouts. But it\u2019s important to keep moving as you age, rather than getting caught in a cycle of exercising less, the experts said.Making sure you\u2019re hydrating and getting enough protein are also important steps if you\u2019re noticing you\u2019re more tired than usual, said Kelyssa Hall, an exercise physiologist at the Hospital for Special Surgery in New York. 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.AdvertisementSKIP ADVERTISEMENTIf you have health conditions that are making your usual routine painful, Dr. Siddiqi recommended considering alternative activities if necessary. Ms. Hall said that lasting soreness or aggravation of an old injury can be signs you should consider a lower-impact form of movement.But sometimes, modifying your routine can mean adding a complementary activity, rather than subtracting anything, Dr. Siddiqi said. If running or biking are your only forms of exercise, for example, building muscle through strength training can help you prevent injuries.How to focus your workouts as you ageThe 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, Ms. 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.As you get older, balance and mobility exercises are especially important to reduce your risk of falls, Dr. Siddiqi said. Weight-bearing exercise can help you maintain bone density and protect you from fractures.Giving your body time to rest \u2014 between exercises and in the days afterward \u2014 is crucial for avoiding overtraining as you age, Dr. Hurst said. Because many factors affect how long you\u2019ll need to feel ready for another workout, from medication to the quality of your sleep the night before, don\u2019t worry too much if you need an extra recovery day.\u201cSometimes people forget that obviously we have to be in the gym and do the exercise, but really all the physiological magic happens when you recover,\u201d he said.AdvertisementSKIP ADVERTISEMENT",
    "published_at": "2026-09-15T09:02:28+00:00",
    "author_name": "Allessandra DiCorato",
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    "ai_headline": "Why Don\u2019t I Recover From Workouts as Quickly as I Used To?",
    "ai_simplified_title": "Experts Discuss Workout Recovery Changes With Age",
    "ai_excerpt": "As people age, workout recovery can take longer due to muscle changes and inflammation. Experts advise modifying routines, focusing on hydration, protein, and complementary activities.",
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