About Trishala Chopra

Dr Trishala Chopra believes in fitness not because she is a lifestyle coach but because she has personally got into a fitness regime when she was constantly being ridiculed for being on the heavier side with extreme acne issues. The ridicule and criticisms were the tipping points for her to change herself and today she is glad she has reduced by more than 50%. By qualification she is a Doctor of naturopathy/alternative medicines, a post-graduate in Nutraceuticals and both these degrees has helped her gain extra knowledge about all fields in the Health Care industry. She has additional skills in the areas of Therapeutic nutrition and Ayurveda. Her fitness mantra is practice what you preach. She believes that for a healthy lifestyle, it is very important to have a healthy body and mind. This according to her can be attained through balanced nutrition and proper exercise. As a lifestyle coach, she helps individuals achieve their targets with respect to nutrition and exercise.

October 26, 2026 By Trishala Chopra 1 Comment

Essential Vitamins and Minerals for Women

Women’s nutrient needs change across life: with periods, pregnancy, breastfeeding and menopause. In India, some gaps are strikingly common. More than half of women aged 15–49 are anaemic, according to the latest National Family Health Survey, and many women don’t get enough vitamin D, vitamin B12 or calcium.

The good news is that most of these gaps can be closed with everyday Indian foods, with supplements filling in where food alone isn’t enough. Here are the vitamins and minerals that matter most for women, how much you need, where to find them, and when it’s worth talking to your doctor.

At a glance

Iron: women need about 29 mg a day, more than men, largely to replace losses from periods. Anaemia affects 57% of Indian women aged 15–49.
Folate: 220 µg a day, and a daily folic acid supplement for anyone who could become pregnant, starting before conception.
Calcium and vitamin D: 1,000 mg of calcium and 600 IU of vitamin D a day help protect bones, especially around menopause.
Vitamin B12: easy to fall short on a vegetarian diet. Milk, curd, paneer and eggs help; some people need a supplement.
Iodine: iodised salt is the main source, and needs rise in pregnancy.
Food first, test before you supplement: high doses of iron, vitamin A and vitamin D can do harm. Take supplements on medical advice.

The key nutrients for women

The daily amounts below are the Recommended Dietary Allowances (RDAs) for adult women from India’s ICMR–National Institute of Nutrition (2020). They are averages for healthy women; your needs may differ.

1. Iron

Why it matters: iron helps make haemoglobin, which carries oxygen around the body. Women lose iron every month through periods, and need much more during pregnancy. Low iron leads to anaemia, which can cause tiredness, breathlessness, pale skin, poor concentration and lower resistance to infection.

How common is a shortfall? Very. Anaemia affects 57% of Indian women aged 15–49 and 52% of pregnant women, according to NFHS-5 (2019–21).

How much: 29 mg a day for adult women.

Indian food sources: dals, rajma, chana and other pulses; green leafy vegetables such as methi, amaranth (chaulai) and drumstick leaves; garden cress seeds (halim); eggs, chicken, fish and red meat; iron-fortified atta or rice.

Get more from your food: iron from plant foods is less well absorbed than iron from meat and fish. Vitamin C helps: in one study, 100 mg of vitamin C increased iron absorption about four-fold. So add lemon to your dal, or have amla, guava or an orange with meals. Tea and coffee do the opposite, cutting iron absorption by up to 60–80%, so drink them between meals rather than with them.

Not all anaemia is caused by low iron. A study led by ICMR–NIN researchers found that vitamin B12 and folate deficiency, inherited haemoglobin disorders, inflammation and even air pollution also contribute to anaemia in India. Inherited conditions such as thalassaemia trait can look like iron deficiency on a basic blood test but aren’t treated with iron. So if you feel tired or have been told your haemoglobin is low, get properly tested before starting iron tablets on your own.

2. Folate (folic acid)

Why it matters: folate helps make healthy cells, including red blood cells. Before and in early pregnancy, it helps the baby’s brain and spinal cord develop properly and lowers the risk of neural tube defects such as spina bifida. These develop in the first weeks, often before a woman knows she’s pregnant.

How much: 220 µg a day for adult women. Anyone who could become pregnant is advised to take a 400–800 µg folic acid supplement daily, starting at least a month before conception and continuing through the first two to three months of pregnancy. Your doctor may recommend a higher dose in some situations.

Indian food sources: green leafy vegetables, dals and chana, sprouts, beetroot, citrus fruits and fortified cereals.

3. Calcium

Why it matters: calcium builds and maintains bones and teeth. Bones reach their peak density in your 20s and early 30s, and after menopause, falling oestrogen speeds up bone loss: women can lose up to 10% of their bone density in the first five years after menopause.

How much: 1,000 mg a day for adult women. Many Indians get only 300–500 mg a day, so most women need to plan for calcium-rich foods every day.

Indian food sources: milk, curd, buttermilk and paneer; ragi; sesame seeds (til); tofu; small fish eaten with their bones. Green leafy vegetables contain calcium too, but not all of it is absorbed: in one study, people absorbed about 5% of the calcium in spinach, compared with about 28% from milk, because spinach is high in oxalate. Weight-bearing exercise, such as brisk walking, stair climbing and strength training, matters just as much for bones.

4. Vitamin D

Why it matters: vitamin D helps your body absorb calcium and keeps bones and muscles healthy. Long-term low levels can contribute to weak bones (osteomalacia and osteoporosis).

How common is a shortfall? Common, despite plentiful sunshine: indoor lifestyles, covering up and pollution all reduce how much your skin makes. A review of 15 Indian studies estimated that about a third of pregnant women were deficient, though results varied widely between studies.

How much: 600 IU (15 µg) a day for adult women.

Sources: sunlight on your skin is the main source; there’s no single safe amount for everyone, so ask your doctor what suits you. Food sources are limited: egg yolks, oily fish such as salmon, sardines and mackerel, and fortified milk or oil. Many women need a supplement, ideally after a blood test.

5. Vitamin B12

Why it matters: B12 is needed to make red blood cells and keep nerves healthy. A shortfall can cause tiredness, a type of anaemia, tingling or numbness in the hands and feet, and memory or mood changes.

Who’s at risk: B12 comes almost entirely from animal foods, so vegetarians, and especially vegans, are more likely to fall short. A review of studies worldwide found that 17–39% of vegetarian pregnant women were B12-deficient, depending on the trimester. Some long-term medicines, such as metformin for diabetes and certain antacids, can also lower B12 levels.

How much: 2.2 µg a day for adult women.

Sources: milk, curd, buttermilk and paneer; eggs; fish, chicken and meat; B12-fortified foods. Plant foods don’t provide a reliable amount. If you’re vegetarian or vegan and tired all the time, ask your doctor about a B12 test.

6. Iodine

Why it matters: iodine is needed to make thyroid hormones. In pregnancy, deficiency can harm the baby’s brain development and growth and raise the risk of miscarriage and stillbirth, according to India’s National Iodine Deficiency Disorders Control Programme.

How much: 150 µg a day for adult women; needs rise during pregnancy and breastfeeding.

Sources: iodised salt is the main source in India, and selling non-iodised salt for everyday cooking is banned. Rock salt (sendha namak) and many “natural” or sea salts are often not iodised, so if you use them regularly, make sure iodised salt is still your everyday salt. Using iodised salt doesn’t mean using more salt: a small amount is enough. Milk, curd, eggs and seafood also contain some iodine.

7. Other nutrients that matter

These are important too, but most women who eat a varied diet get enough:

Nutrient	Daily need (adult women, ICMR–NIN 2020)	What it does	Good sources
Protein	About 0.83 g per kg of body weight (around 46 g for a 55 kg woman)	Builds and repairs muscles, bones, skin and hair	Dals, chana, rajma, paneer, curd, milk, eggs, fish, chicken, soya
Vitamin A	840 µg	Eyesight, especially in dim light; skin; immunity	Carrots, pumpkin, sweet potato, papaya, mango, green leafy vegetables, milk, eggs
Magnesium	370 mg	Muscle and nerve function, bone health	Nuts, seeds, whole grains, millets, pulses, green leafy vegetables
Zinc	13 mg	Immunity, wound healing	Pulses, nuts, seeds, whole grains, dairy, eggs, meat
Vitamin C	65 mg	Wound healing, iron absorption	Amla, guava, citrus fruits, tomatoes, capsicum
Vitamin K	Varied diet is usually enough	Blood clotting, bone health	Green leafy vegetables, soybean oil

Vitamin E (nuts, seeds, vegetable oils) and vitamin B6 (pulses, bananas, whole grains) are also needed, but there’s no good evidence that extra amounts “slow ageing” or “boost metabolism”, as is sometimes claimed. For more on plant protein, see our guide to why pulses are good for you.

How needs change through life

Life stage	Nutrients to focus on	Practical tips
Teens and young women	Iron (periods begin), calcium and vitamin D (bones are still building), protein	Include dal, leafy greens and dairy daily; get some outdoor activity; don’t skip meals or follow crash diets
Planning a pregnancy	Folic acid, iron, iodine, vitamin B12	Start a folic acid supplement at least a month before trying to conceive; ask your doctor about checking haemoglobin and B12
Pregnancy and breastfeeding	Folate, iron, iodine, calcium, vitamin B12, protein	Take the supplements your doctor or antenatal clinic prescribes; avoid high-dose vitamin A supplements
Menopause and beyond	Calcium, vitamin D, vitamin B12, protein	Weight-bearing and strength exercise; dairy or other calcium sources daily; ask about a vitamin D and bone health check

Pregnancy needs a closer look

Needs for several nutrients rise sharply in pregnancy. For reference, the US National Institutes of Health sets these daily amounts for pregnancy: iron 27 mg, folate 600 µg, iodine 220 µg and vitamin B12 2.6 µg. These are hard to meet from food alone, which is why India’s antenatal care routinely provides iron and folic acid tablets, and often calcium. Follow the plan your doctor gives you rather than adding extra supplements yourself.

One caution: too much preformed vitamin A (retinol), from high-dose supplements, can harm an unborn baby. Vitamin A from fruit and vegetables (beta-carotene) doesn’t carry this risk. Check any supplement label with your doctor if you’re pregnant or planning to be.

After menopause

As oestrogen falls, bone loss speeds up, so calcium, vitamin D and regular weight-bearing exercise become even more important. Staying active also helps protect muscle, mood and heart health; read more in how exercise impacts mental health.

Food first, supplements when needed

A varied Indian diet, with dals and pulses, whole grains and millets, vegetables and leafy greens, fruit, dairy, nuts and seeds, and eggs, fish or meat if you eat them, covers most needs for most women. Supplements are useful when food isn’t enough or needs are higher, for example:

Folic acid if you could become pregnant, and during early pregnancy
Iron and folic acid in pregnancy, or if a blood test shows anaemia
Vitamin D if a test shows you’re low
Vitamin B12 if you’re vegan, eat little dairy, or a test shows you’re low
Calcium if you can’t get enough from food, especially after menopause or in pregnancy

Test, don’t guess

Tiredness can have many causes, from anaemia to low B12, thyroid problems, poor sleep or stress. Rather than taking several supplements “just in case”, ask your doctor whether tests such as haemoglobin, ferritin (iron stores), vitamin B12 or vitamin D make sense for you.

More isn’t better

Vitamin D: taking large doses of supplements for a long time can raise blood calcium to harmful levels. The Mayo Clinic advises adults not to take more than 4,000 IU a day unless a doctor recommends it.
Iron: iron supplements can cause constipation, nausea and stomach upset, and too much iron is harmful. Take iron only if you need it, and keep tablets well out of children’s reach.
Vitamin A: high doses of preformed vitamin A are harmful, especially in pregnancy.
Timing: calcium can reduce iron absorption, so if you take both, ask your doctor about taking them at different times of day.

When to see a doctor

Speak to a doctor if you have ongoing tiredness, breathlessness or pale skin; very heavy or prolonged periods; tingling or numbness in your hands or feet; or if you’re pregnant, planning a pregnancy, taking regular medicines or living with a long-term condition. Don’t start or stop prescribed supplements without advice.

The bottom line

The nutrients Indian women most often fall short on are iron, folate, vitamin B12, vitamin D, calcium and iodine. A varied diet built around dals, greens, whole grains, dairy and iodised salt goes a long way, and targeted supplements, taken on medical advice, fill the gaps that food can’t, especially before and during pregnancy and after menopause.

Pro Tip: Use the GOQii App to log your meals and spot patterns, such as how often iron-rich foods or dairy make it onto your plate. Your GOQii Personalised Health Coach can help you plan meals that cover these nutrients and work out, with your doctor, whether you need any tests or supplements.

Frequently asked questions

Which vitamins and minerals are most important for women?

Iron, folate, calcium, vitamin D, vitamin B12 and iodine are the nutrients women most often need to pay attention to, especially in India. Needs change with periods, pregnancy, breastfeeding and menopause.

How much iron does a woman need a day?

India’s ICMR–National Institute of Nutrition recommends 29 mg of iron a day for adult women. Needs rise in pregnancy, which is why iron and folic acid tablets are part of routine antenatal care.

What are the signs of iron deficiency in women?

Common signs include tiredness, breathlessness, pale skin, headaches, poor concentration and feeling cold. These can have other causes too, so a blood test is the only way to know for sure.

When should I start taking folic acid?

If you could become pregnant, take a daily folic acid supplement of 400–800 µg, starting at least a month before conception and continuing through the first two to three months of pregnancy. Your doctor may advise a higher dose in some situations.

How can vegetarian women get enough vitamin B12?

Milk, curd, buttermilk, paneer and eggs provide B12, and some foods are fortified with it. Plant foods don’t provide a reliable amount, so vegans and vegetarians who eat little dairy may need a supplement. Ask your doctor about a B12 test if you often feel tired.

How much calcium and vitamin D do women need after 40?

ICMR–NIN recommends 1,000 mg of calcium and 600 IU of vitamin D a day for adult women. Around and after menopause, bone loss speeds up, so getting enough calcium, checking vitamin D levels and doing weight-bearing exercise become even more important.

Should every woman take a multivitamin?

Not necessarily. Most women who eat a varied diet get enough of most nutrients from food. Targeted supplements, such as folic acid before pregnancy, iron for anaemia or vitamin D for deficiency, are more useful than a general multivitamin. Talk to your doctor before starting supplements, especially if you’re pregnant or take regular medicines.

#BeTheForce

Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health.

May 6, 2026 By Trishala Chopra 11 Comments

Hot vs. Cold Shower After a Workout: Which is Better?

What is the first thing you want to do after getting home from a grueling gym session, a long run, or an intense home workout?

Your mind might scream, “Drink water!” while your body begs, “Please, go take a shower!” Nobody likes sitting around in their own sweat, but when you step into the bathroom, a common dilemma arises: should you turn the dial to hot or cold? Many fitness enthusiasts swear by an ice-cold plunge, while others prefer the soothing comfort of a hot shower.

Does the temperature of your bathing water actually impact your health and recovery? Yes, it does. Let’s break down the science behind what happens to your body when you choose a hot versus a cold shower post-workout.

The Case for the Cold Shower

Taking a cold shower after a hot, sweaty workout is a shock to the system, but it is a shock with highly specific benefits.

When cold water hits your skin, it causes vasoconstriction, the rapid constriction (narrowing) of your blood vessels. This immediate drop in surface temperature directs blood flow inward toward your vital organs.

The Benefits:

Acts Like a Full-Body Ice Pack: Cold water prevents severe swelling and numbs the typical pain associated with strenuous, high-impact workouts.
Reduces Inflammation: If you suspect you have slightly tweaked a muscle or are dealing with a minor post-workout injury, cold water helps cool down the damaged tissue and mitigate acute inflammation.

⚠️ Important Precautions for Cold Showers:

High Blood Pressure Caution: Because vasoconstriction naturally increases blood pressure, individuals with hypertension should generally avoid extreme post-workout cold showers.
Keep it Reasonable: You do not need freezing water to get the benefits; room temperature or comfortably cool water is often enough to aid recovery without shocking your heart.

The Case for the Hot Shower

If cold water causes vasoconstriction, warm water does the exact opposite: vasodilation. This means the warm temperatures cause your blood vessels to dilate (widen), which decreases blood pressure and invites blood to rush back toward your skin and muscles.

The Benefits:

Soothes Muscle Tension: Hot water stimulates rich, oxygenated blood flow directly to your fatigued muscles.
Flushes Metabolic Waste: This increased blood circulation helps disperse metabolic waste (like lactic acid) that accumulates during exercise, significantly reducing general post-workout soreness and physical uneasiness.
Promotes Relaxation: A warm shower acts as a natural muscle relaxant, easing the nervous system after a highly stimulating workout.

⚠️ Important Precautions for Hot Showers:

Not for Acute Injuries: If you have pulled a muscle, sprained a joint, or damaged tissue during your workout, do not use hot water. Heat will increase inflammation and swelling in the damaged area. Go for cold water and an ice pack instead.
Keep it Warm, Not Boiling: Scalding hot water will strip your skin of its natural oils and can cause dizziness after a workout. Stick to a soothing, warm temperature just above room level.

The Verdict: Which Should You Choose?

The debate between hot and cold will always exist, but the right choice depends entirely on your current physical condition.

Choose COLD if you want to reduce inflammation, soothe a potential minor injury, or quickly bring your core temperature down after a very sweaty, high-intensity session.
Choose HOT if you want to relax stiff, tense muscles, reduce general delayed onset muscle soreness (DOMS), and wind down.

Listen to your body, choose what suits your specific recovery needs for the day, and enjoy that well-deserved post-workout cleanse!

Need help optimizing your fitness and recovery routine? Reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching in the GOQii App today.

Frequently Asked Questions (FAQs)

Can I switch between hot and cold water?
Yes! This is known as “contrast therapy.” Alternating between hot water (to open blood vessels and clear out waste) and cold water (to flush the blood back out) can be an excellent way to speed up muscle recovery.

Should people with high blood pressure take cold showers?
No, it is generally advised that individuals with high blood pressure avoid sudden cold showers, especially after a workout, as the sudden constriction of blood vessels can temporarily spike blood pressure levels.

How soon after a workout should I shower?
It is best to wait about 15 to 20 minutes after your workout before jumping into the shower. This gives your body time to naturally lower its heart rate and stop the active sweating process.

#BeTheForce

Disclaimer: This article is intended for educational and informational purposes only and should not be considered a substitute for professional medical advice, diagnosis, or treatment. Always consult with your doctor or a qualified healthcare provider regarding recovery protocols, especially if you have pre-existing conditions like hypertension or cardiovascular disease.

October 24, 2025 By Trishala Chopra 28 Comments

All you need to know about pre-and post-workout supplements!

Working out and still not losing weight or recovery process is slow? Then there is something wrong with the pattern.

In conversations with my players, many a times people have told me that they have been working out for more than a year now but, it has not been effective. I too wondered what could be the reason and concluded that most people complaining are the ones who are not taking care of their pre-and post-workout meals.

In India, people focus on 3 major meals that are breakfast, lunch, and dinner. Then the 6-meal plan came into play where 2 snacks i.e. mid-morning and evening snacks were included to fill in the gap but, most who go for their workout tend to skip the most important meals which are the pre-and post-workout meal.

For me, it is as important as having my breakfast, lunch or dinner.

Now, when I say workout, I don’t mean that heavy gym workout alone. The workout can include walking or jogging as well. 30 or 45 minutes of brisk walking also requires pre-and post-workout foods. If this is rightly followed for weight loss even walking helps.

People working out in the gym are often advised to start taking supplements the moment they hit the gym. That’s okay to some extent but is it enough?

Get your facts clear with this article! I hope this helps

(1) Carbohydrates

When: – Pre and post-workout

Why?

– Carbohydrates are responsible for refueling the muscles by getting stored in the body in the form of glycogen. When the levels of glycogen reduce in the body, we feel fatigued.

– During workout sessions, stored glycogen is used up by the body to give energy.

– If carbohydrates are not taken before the workout, the stored glycogen will be completely used up and it will have no backup energy left for the body which ultimately leads to workout energy.

– Here, when I talk about carbohydrates, I am not asking you to hog chapattis or a bowl of rice. The carbohydrates taken before workout must be simple carbohydrates like fruits or fruit juices. A special sports drink can help in such cases.

– If the workout comprises of high-intensity workout for an hour, then one must take up around 4.2 grams of carbohydrates per kg workout.

– 4.2 grams is the average carbohydrate which one can take however it is different from workout to workout and person to person.

– It is always better to consult your health coach before selecting the pre-workout carbohydrates quantity.

(2) Proteins (Amino acid blend)

When: – Pre – and post-workout (pre-workout could be optional but it is must post workout)

Why?

– Here, when I talk about proteins, I am talking about BCAA blend.

– BCAA stands for Branched Chain Amino Acids.

– This BCAA blend specifically contains 3 main amino acids which are leucine, isoleucine, and valine.

– There might be a question coming in reader’s mind that there are many other amino acids then why am I focusing on these three? It is mainly because these 3 amino acids are responsible for digestion, repairing of body tissues and performing the main functions of proteins that are for growth and body building.

– For people who are looking forward to building muscles then BCAA blend becomes very essential for them.

– For others, proteins post-workout helps in repairing the muscles and tissues which have worn off during an intense workout.

– Milk is a very good option for post-workout foods.

– Foods like meat and eggs have BCAA in them which becomes an ideal post workout foods.

(3) Caffeine

When: – Pre-workout

Why?

– If you don’t want tiring workout sessions, then it is preferable to take caffeine supplement pre-workout.

– Researchers have shown that caffeine helps in improving the endurance during the workout sessions.

– When it comes to caffeine supplement, the dosage is very important because an overdose of caffeine can make you nauseous and nervous.

– 2 g in lukewarm water is the most optimal dosage.

– If you are suffering from caffeine sensitivity, then you can avoid taking this as you might get dizzy.

(4) Whey Protein

When: – Post workout

Why?

– Whey protein concentrate and isolate are best for post workout supplement because Whey helps in a quick boost in the muscle recovery and it also helps in quick muscle growth.

– Whey hydrolysate and casein helps in increasing the absorption of amino acids in the body making it an excellent post workout supplement.

(5) Vitamin C

When: – Pre and post workout

Why?

– Vitamin C supplement is usually taken to deal with common cold and cough but that’s not all.

– Vitamin C helps in dealing with the stress which could be a strenuous workout as well.

– Vitamin C is an antioxidant which helps in dealing with the metabolic stress.

– Vitamin C helps in strengthening the immune system during a strenuous workout.

We hope you found these tips on pre-and post-workout nutrition helpful for your fitness journey. Let us know in the comments below and for more personalised guidance and insights, subscribe to GOQii’s Personalised Health Coaching here. Let’s achieve your fitness goals together!

#BeTheForce

June 5, 2024 By Trishala Chopra 17 Comments

Is DOMS stopping you from workout?

The moment I recommend intense workout to my players, they start saying this:-

“My body is paining, the workout which we did yesterday was not for me”

“I guess I did wrong workout, my body is paining today”

“I guess I pushed it beyond my capacity, is that the way it should be?”

In none of the above cases my players said, let me workout today and see if it is still there. Everyone says that I just cannot do the workout today, I need a break. So a question arises here is, should you workout with so called post workout pain?

Let me clear out some facts!

Technically, Soreness is of 2 types:-

(1) Acute muscle soreness

– Which is felt shortly after the workout but it disappears in few hours.

(2) The pain or the numbness which you feel post workout is not a pain. It is DOMS!

DOMS – Delayed onset muscle soreness.

– DOMS is typically begins within 12-24 hours after exercise and it can last up to 72 hours.

What happens during DOMS?

DOMS develop as a result of microscopic damage to muscle fibers which are involved in the type of exercise you are doing.

This damage can be because of the excess stress on particular part of the body during the exercise regime. DOMS is basically a side effect because of damage to the repairing process of the body.

Does lactic acid play an important role in DOMS?

Well, I have heard this quite often that the pain in my body is because of lactic acid accumulation. Just to get the facts out lactic acid does have an important role in acute soreness but not DOMS.

It has absolutely nothing to with your DOMS.

What causes DOMS?

Activities which leads to lengthening of muscles with excessive force leads to DOMS.

These are the most common examples of activities causing DOMS :-

– Jumping exercises

– Aerobic exercises

– Jogging

– Crossfit

– Strength training exercises

– High intensity interval training

Severity of DOMS completely depends upon the type and intensity of force applied on that muscle during that activity. Higher number of repetitions causes more DOMS then lower number of repetitions.

Can DOMS occur to everyone?

Well, yes DOMS can occur to everyone who is exercising. It is a myth that DOMS can occur to only those people who are new to exercises.

It can happen to people who are working out since ages as well but, the only difference will be the severity of DOMS.

If you are exercising since long time, your body gets adapted to it as a result your performance will not be affected completely.

If you keep training yourself for the same activity for years, you become less susceptible to DOMS in that particular exercise or activity.

Is soreness the only cause of DOMS?

Well no. Here are some most common symptoms of DOMS other than soreness:-

– Swelling in the area of extreme pain

– Stiffness of joints

– Tenderness

– Reduced strength

Should you workout the next day with soreness?

Most of players say, they just can’t workout because of the pain. If the pain is extreme and unbearable it is okay not to do extreme exercise but, it completely okay to do some light workouts or something as simple as stretching.

If you try and workout the next day, the symptoms of DOMS will start vanishing while you are performing the activity but there are chances that they might reoccur post workout (In your recovery process).

Don’t work out on the same muscle groups after DOMS. For example, if you are having severe soreness post jogging then you can workout on your upper body the next day. There is absolutely no need for – NO WORKOUT!

If the symptoms are extremely unbearable and excruciating then yes, do not workout.

How to ease DOMS?

To reduce the symptoms, apply ice pack on the area where it is paining
Gentle massage

These are just to reduce the symptoms but the complete healing can take place only after the exact diagnosis.

How to prevent DOMS?

If you undergo severe DOMS on your first day of your workout you probably have might done something wrong.

Check for these points before doing your next workout:-

* Proper form:- You need to be extremely careful while doing exercises especially the one with weights.

* Progression should be extremely personalised:- It should always be started at a slow pace and it should be light with least repetitions (2 different people cannot do the same intensity exercises – It should be personalised)

* Intensity plays a very important role:- It should be started with low intensity depending upon the muscle strength and then it should be gradually increased.

Once you start taking care about these points and train yourself, your body will start preparing itself for the same exercise in future.

Remember the old adage that says there is NO GAIN, WITHOUT PAIN!

DOMS cannot be completely avoided but, the severity can be reduced by taking care about the points mentioned above!

– Light pain cannot stop you from working out.

– Sometimes working out the next day makes you to recover faster!

So the crux of this entire article is, please do not skip workouts because of your soreness! Go ahead and do some light exercises or target a different set of exercises!

We hope this article helps you better understand DOMS and how to manage it. Do you have any tips for dealing with post-workout soreness? Let us know in the comments below. For more interesting tips on fitness and recovery, check out Healthy Reads or speak to a certified expert by subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce