{"id":23733,"date":"2021-06-17T22:35:47","date_gmt":"2021-06-17T22:35:47","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=23733"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"what-to-do-on-rest-days","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/what-to-do-on-rest-days\/","title":{"rendered":"What To Do On Rest Days: 5 Best Ways To Stimulate Active Recovery"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/what-to-do-on-rest-days\/#What_Is_Active_Recovery\" >What Is Active Recovery<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/what-to-do-on-rest-days\/#What_To_Do_On_Rest_Days_Benefits_Of_Rest_Days\" >What To Do On Rest Days: Benefits Of Rest Days<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/what-to-do-on-rest-days\/#Rest_Days_Reduce_Your_Risk_Of_Injury\" >Rest Days Reduce Your Risk Of Injury<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/what-to-do-on-rest-days\/#Rest_Days_Gives_Your_Body_Time_For_Recovery\" >Rest Days Gives Your Body Time For Recovery<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/what-to-do-on-rest-days\/#Rest_Days_Protects_You_From_Muscular_Fatigue\" >Rest Days Protects You From Muscular Fatigue<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/what-to-do-on-rest-days\/#Rest_Days_Will_Improve_Your_Overall_Performance\" >Rest Days Will Improve Your Overall Performance<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/what-to-do-on-rest-days\/#Rest_Days_Can_Improve_Your_Sleep_Patterns\" >Rest Days Can Improve Your Sleep Patterns<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/what-to-do-on-rest-days\/#Activities_That_Warrant_Rest_Days\" >Activities That Warrant Rest Days<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/what-to-do-on-rest-days\/#Rest_Days_And_Cardio\" >Rest Days And Cardio<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/what-to-do-on-rest-days\/#Rest_Days_And_Bodybuilding\" >Rest Days And Bodybuilding<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/what-to-do-on-rest-days\/#Rest_Days_And_Weight_Loss\" >Rest Days And Weight Loss<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/what-to-do-on-rest-days\/#What_To_Do_On_Rest_Days\" >What To Do On Rest Days?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/what-to-do-on-rest-days\/#Stay_Hydrated_And_Eat_Right\" >Stay Hydrated And Eat Right<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/what-to-do-on-rest-days\/#Do_Some_Stretches\" >Do Some Stretches<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/what-to-do-on-rest-days\/#Get_Some_Quality_Sleep\" >Get Some Quality Sleep<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/what-to-do-on-rest-days\/#Do_Some_Corrective_Exercises\" >Do Some Corrective Exercises<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/what-to-do-on-rest-days\/#Try_Some_Light_Cardio\" >Try Some Light Cardio<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/what-to-do-on-rest-days\/#What_To_Avoid_On_Rest_Days\" >What To Avoid On Rest Days?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/what-to-do-on-rest-days\/#HIIT_Or_Strength_Training\" >HIIT Or Strength Training<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/what-to-do-on-rest-days\/#Overeating\" >Overeating<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/what-to-do-on-rest-days\/#Getting_Too_Comfortable\" >Getting Too Comfortable<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/what-to-do-on-rest-days\/#Conclusion\" >Conclusion<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/what-to-do-on-rest-days\/#DISCLAIMER\" >DISCLAIMER:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/what-to-do-on-rest-days\/#SOURCES\" >SOURCES:<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Staying in shape can be pretty exhausting. Everything it entails, ranging from the workout sessions to the dietary restrictions, is very demanding. This makes rest days particularly important in your fitness regimen.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=What_To_Do_On_Rest_Days\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Rest days are fundamental for your body\u2019s overall <a href=\"https:\/\/betterme.world\/articles\/is-biking-aerobic-or-anaerobic\/\">recovery<\/a>. During this period, your body repairs any worn-out muscles for optimal performance in the subsequent sessions. So what does an active rest day entail, and how is it different from a passive rest day? Here\u2019s everything you need to know about active recovery.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_Active_Recovery\"><\/span><b>What Is Active Recovery<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Simply put, active recovery is when you engage in movements of lower intensity compared to your regular workouts. These movements range from a leisurely jog or a walk, yoga, or even some light stretches. Active recovery exercises should not exceed 60-70% of your maximum effort (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4096096\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So what does 60-70% of your maximum effort mean? For instance, if you\u2019re actively recovering from marathon training, walk a few gentle miles. So no, it isn\u2019t bad if you\u2019re on your rest days working out. Doing that only helps you recover.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_To_Do_On_Rest_Days_Benefits_Of_Rest_Days\"><\/span><b>What To Do On Rest Days: Benefits Of Rest Days<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">So what can you do to recover during your rest days actively? And how do the activities affect your performance? Well, some of the <\/span>benefits<span style=\"font-weight: 400;\"> of rest days include:<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=What_To_Do_On_Rest_Days\"><img decoding=\"async\" class=\"aligncenter wp-image-28031 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/6-1024x576.png\" alt=\"rest days\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/6.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/6-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/6.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/6.png 1536w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Rest_Days_Reduce_Your_Risk_Of_Injury\"><\/span><b>Rest Days Reduce Your Risk Of Injury<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Safety is crucial in any exercise to avoid injury, and taking sufficient rest intervals facilitates this. See, when you overwork yourself, chances are high that you\u2019ll make a mistake that can be fatal. For instance, you could fall out of form, take a wrong step or drop a weight, all of which can lead to injury.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Your muscles are also exposed to repetitive strain and stress whenever you overtrain. This ultimately increases your risk of getting overused injuries. Eventually, you\u2019ll be forced to take more rest days than you had planned for.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/how-to-recover-from-overtraining\/\">How To Recover From Overtraining And Why Skipping Rest Days Isn\u2019t The Answer<\/a><\/span><\/i><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Rest_Days_Gives_Your_Body_Time_For_Recovery\"><\/span><b>Rest Days Gives Your Body Time For Recovery<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Rest days are supposed to be lying on your couch, resting, right? While this is technically true, it\u2019s not always entirely accurate. It\u2019s during your rest days that your body starts experiencing the beneficial effects of exercise. Here\u2019s how that happens.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s not uncommon for microscopic tears to be formed in your muscle tissues during <a href=\"https:\/\/betterme.world\/articles\/a-leg-workout-for-mass\/\">workouts<\/a>. However, when you\u2019re resting, cells known as fibroblasts repair these tears (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5538237\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). This ultimately aids your muscular tissues to heal and grow into larger and stronger muscles.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Additionally, there\u2019s the issue of glycogen use during exercise. Whenever you\u2019re working out, your body uses up glycogen to fuel itself. Rest days will allow your body to replenish the used-up energy reserves before your next workout session.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Rest_Days_Protects_You_From_Muscular_Fatigue\"><\/span><b>Rest Days Protects You From Muscular Fatigue<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The best way to tackle exercise-induced fatigue is through resting. We\u2019ve already established that working out eventually depletes your muscle\u2019s glycogen levels. If these stores are not replenished, you\u2019ll start experiencing muscle soreness and fatigue.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s also important to note that glycogen is essential for normal muscular functioning, whether you\u2019re exercising or not. Resting, therefore also prevents general fatigue by filling up your glycogen stores.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=What_To_Do_On_Rest_Days\"><img decoding=\"async\" class=\"aligncenter wp-image-28206 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/7-1024x576.jpg\" alt=\"rest days\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/7.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/7-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/7.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/7-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/7.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Rest_Days_Will_Improve_Your_Overall_Performance\"><\/span><b>Rest Days Will Improve Your Overall Performance<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Going about your regular routine can be difficult if you\u2019re not getting enough rest after <a href=\"https:\/\/betterme.world\/articles\/zumba-dance-for-weight-loss\/\">exercising<\/a>. It\u2019ll even be harder for you to challenge yourself in your subsequent workout sessions. For instance, you may be less motivated to run the extra mile if you\u2019ve been exercising all week without resting.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Putting effort into your workout sessions is not and should never be similar to overtraining. Overtraining will decrease your overall performance. This can create a domino where your endurance and agility are reduced, and you start getting slower reaction times.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Resting, on the other hand, will have the opposite effect on <a href=\"https:\/\/betterme.world\/articles\/benefits-of-pilates\/\">your performance<\/a>. Specifically, it will increase your energy, thus preventing fatigue, preparing your body for better subsequent workout sessions.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Rest_Days_Can_Improve_Your_Sleep_Patterns\"><\/span><b>Rest Days Can Improve Your Sleep Patterns<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The importance of sleep in your overall well-being cannot be overstated. That being said, regular exercise can positively affect your sleep. However, rest days can be just as important for your sleep.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">See, physical activity triggers the release of energy-boosting hormones like adrenaline and cortisol (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC1402378\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). While this is a good thing when produced moderately and intermittently, overproduction of these hormones can be counterproductive. Working out every day leads to their overproduction.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When the energy-boosting hormones are oversupplied, it becomes difficult to get quality sleep (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC1402378\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). And when you&#8217;re sleep-deprived, your bodily fatigue will only get worse.<\/span><\/p>\n<p><strong>Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24\/7 support, challenges that\u2019ll keep you on your best game, and that just scratches the surface! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=What_To_Do_On_Rest_Days\">Start using our app<\/a> and watch the magic happen.<\/strong><\/p>\n<p><strong><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=What_To_Do_On_Rest_Days\"><img decoding=\"async\" class=\"aligncenter wp-image-28253 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/10\/1-1024x576.jpg\" alt=\"rest days\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/10\/1.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/10\/1-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/10\/1.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/10\/1-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/10\/1.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Activities_That_Warrant_Rest_Days\"><\/span><b>Activities That Warrant Rest Days<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">So when should you have <a href=\"https:\/\/betterme.world\/articles\/benefits-of-push-ups-for-females\/\">rest days<\/a>? Sure, taking breaks is vital in any workout. However, are there <\/span>specific activities that warrant<span style=\"font-weight: 400;\"> the need for having rest days? Let\u2019s find out.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Rest_Days_And_Cardio\"><\/span><b>Rest Days And Cardio<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Ideally, rest days are not a requirement for light cardio. Light cardio includes activities like slow dancing or just leisurely walking around. There\u2019s no problem if you perform these activities daily unless there are express instructions from your doctor.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, moderate and intense cardio requires rest days. Three to five days should be just fine for moderate aerobic activities. On the other hand, it is recommended that you take more frequent rest days for intense cardio. You can actively recover from cardio by performing light exercises like gentle stretches.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Rest_Days_And_Bodybuilding\"><\/span><b>Rest Days And Bodybuilding<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">What about bodybuilding? Does it <a href=\"https:\/\/betterme.world\/articles\/burn-fat-not-muscles\/\">warrant rest days<\/a>? And if so, when bodybuilding what to do on rest days will give you the maximum benefit of the process. Also known as weight training, bodybuilding uniquely incorporates rest days. During these periods, you rotate between the muscles that are being worked.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This means that after working a particular muscle group, you let them rest for a day or two. This break interval gives them time to heal and repair themselves. On the other days, work on different muscle groups. Always ensure that you\u2019re working on opposing muscles for balance and stability.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You\u2019re probably wondering now what to do on rest days bodybuilding. One of the best approaches is assigning a day to a specific muscle group. For instance, if your leg day is on Monday, make Tuesday your chest day, and so on.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Rest_Days_And_Weight_Loss\"><\/span><b>Rest Days And Weight Loss<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Trying to lose weight does not mean you shouldn\u2019t have rest days. Rest days rebuild your muscles resulting in more calorie burn when you\u2019re sedentary. Why? Because muscles use up more energy than fats. Also, when you\u2019re refreshed and well-rested, chances are you\u2019ll stick to your regular workout routine.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/active-stretching\/\">Active Stretching Exercises: What Are They And How Can They Benefit You?<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/store.betterme.world\/?utm_source=blog&amp;utm_medium=What_To_Do_On_Rest_Days\"><img decoding=\"async\" class=\"aligncenter wp-image-41521 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/ezgif-5-1d0453f6f3.gif\" alt=\"BetterMe\" width=\"800\" height=\"450\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_To_Do_On_Rest_Days\"><\/span>What To Do On Rest Days?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Do you ever wonder what to do on your rest days to get their maximum benefits? Here are some of <a href=\"https:\/\/betterme.world\/articles\/body-recomposition\/\">the <\/a><\/span><a href=\"https:\/\/betterme.world\/articles\/body-recomposition\/\">dos<\/a><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/body-recomposition\/\">\u00a0that will help<\/a> you have a productive and active rest day.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Stay_Hydrated_And_Eat_Right\"><\/span><b>Stay Hydrated And Eat Right<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Your body needs to be properly hydrated and supplied with the correct nutrients through any workout routines. You should continue doing this even during your rest days. Several people think that rest days are similar to cheat days. As a result, they end up eating anything which could ultimately negate any positive effects of rest days.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s crucial that you supply your body with the nutrients it needs during rest periods. After you\u2019ve done this, you can start thinking of finding something extra to treat yourself with. The trick is in finding the right balance.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This principle also applies to hydration. While it may look exciting to drop the clean drinking water for sugary drinks, ultimately, it will be counterproductive. Hydration is vital to being healthy; that doesn\u2019t change when you\u2019re on your rest days.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Do_Some_Stretches\"><\/span><b>Do Some Stretches<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Working out can be very exhausting and demanding. Depending on the type of exercise you\u2019re doing, it\u2019s common to find yourself in some kind of pain. This could be due to any number of reasons, from muscle soreness to muscle tears.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Stretching and exercises like pilates and yoga can help you alleviate these pains while keeping your muscles healthy. Additionally, it can also improve your muscular flexibility and agility while helping you relax. Foam rolling can also be used as a form of self-massage that helps you relax your muscles and reduce pains.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Get_Some_Quality_Sleep\"><\/span><b>Get Some Quality Sleep<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This is probably the most obvious activity to do on your rest day. Nothing says resting better than sleep, right? Its importance, however, should be emphasised, and that\u2019s why we\u2019re talking about it.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Most of your muscle\u2019s healing, repair, and growth happens when you\u2019re sleeping. It not only has physical benefits, but it can also help you improve your mental health. So if you find yourself tired or bored, lie down and get the extra hours you\u2019ve been missing. Your body will ultimately thank you for them!<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=What_To_Do_On_Rest_Days\"><img decoding=\"async\" class=\"aligncenter wp-image-28450 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/5-1024x576.jpg\" alt=\"fitness app\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/5.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/5-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/5.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/5-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/5.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Do_Some_Corrective_Exercises\"><\/span><b>Do Some Corrective Exercises<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Corrective exercises are one of the harder ways of spending your rest days. This is majorly because they are difficult to pull off the first time. That being said, you should talk to a medical professional for the best and safest experience.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Ideally, you\u2019re supposed to exercise specific areas in your body where issues are building up. This ensures your muscles remain in mint condition while repairing any damages. Corrective exercises involve a variety of exercises. They could range from exercises that improve your knees to relieve pain or exercises that generally relieve strain injuries.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Simply put, corrective exercises require a broad knowledge base to be done properly. If you\u2019re trying to make corrective exercises part of your rest day workouts, you have to be certain. If you\u2019re not sure of what you\u2019re doing, try training your abs. They are extremely resistant to wear and tear due to their role and can be trained more frequently.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Try_Some_Light_Cardio\"><\/span><b>Try Some Light Cardio<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Sometimes you can\u2019t help but think about what <a href=\"https:\/\/betterme.world\/articles\/eating-before-workout\/\">workout<\/a> to do on rest days. When you find yourself in this situation, missing your regular routines, light cardio can be of great help. And the bonus is that you don\u2019t have to be at the gym to get some cardio reps.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Leisurely walking through parks or jogging are some activities you could try. It\u2019ll put less strain on your muscles while giving you a different exercise that\u2019ll keep you busy.<\/span><\/p>\n<p><strong>BetterMe app will provide you with a host of fat-frying fitness routines that\u2019ll scare the extra pounds away and turn your body into a masterpiece! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=What_To_Do_On_Rest_Days\">Get your life moving in the right direction<\/a> with BetterMe!<\/strong><\/p>\n<p><strong><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=What_To_Do_On_Rest_Days\"><img decoding=\"async\" class=\"aligncenter wp-image-28735 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/2-1024x576.jpg\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/2.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/2-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/2.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/2-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/2.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_To_Avoid_On_Rest_Days\"><\/span><strong>What To Avoid On Rest Days?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Now let\u2019s look at the other side of the coin. Here are some of the things that you <\/span>should not <span style=\"font-weight: 400;\">do on your rest days.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"HIIT_Or_Strength_Training\"><\/span><b>HIIT Or Strength Training<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">It follows that if you have to take a rest day, then you\u2019ve been pushing yourself. The whole point of having rest days is giving your body a chance to recover naturally. This will ultimately help it in the long run.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re ever wondering what to do on rest days from lifting, the answer should never be lifting more weights. Instead, try lighter activities like static and dynamic stretching. That\u2019s how you get the most out of rest days when you\u2019ve been doing lots of strength training.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">HIIT and Strength training are great workout ideas for your overall fitness goals. However, they are exercises that you should stay away from during your rest days. They are physically draining and will only worsen the situation.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=What_To_Do_On_Rest_Days\"><img decoding=\"async\" class=\"aligncenter wp-image-29108 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/6-4-1024x576.jpg\" alt=\"rest days\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/6-4.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/6-4-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/6-4.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/6-4-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/6-4.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Overeating\"><\/span><b>Overeating<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Overeating can be a real problem during rest days. The temptations and cravings for sugary snacks are things that we all have to endure during cheat and rest days. It is, however, important to stick to healthy foods where you can.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">See, the problem with cheat days is that it\u2019s like a pandora\u2019s box. You open it, and a cheat day becomes a cheat weekend, then a cheat week. This could ruin the progress that you worked so hard to achieve. Take that into consideration before you dig into that parfait.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Getting_Too_Comfortable\"><\/span><b>Getting Too Comfortable<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Rest days can sometimes become a little too exciting. All that time off, the fun activities, the food, it can get overwhelming. That\u2019s why you should not lose sight of your fitness goals and the progress you\u2019ve made.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Giving in to the delights of rest periods can put you at risk of losing everything you\u2019ve worked so hard for. The point is, don\u2019t break your routine. Keep a positive mindset and reach for your fitness goals.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Conclusion\"><\/span><b>Conclusion<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Working out is not always roses and cherry. It is never that easy. Instead, it is demanding and takes a huge toll on your body. Continuously powering through exercise will only lead to muscle injury, which ultimately beats the whole point of working out.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Rest days will help your body recover from all the strain and stress of exercise. Relying on active recovery during this period will facilitate better and efficient muscle repair and growth. Time to give it a shot, don\u2019t you think?<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=What_To_Do_On_Rest_Days\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"DISCLAIMER\"><\/span><b>DISCLAIMER:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"SOURCES\"><\/span><b>SOURCES:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5538237\/\"><span style=\"font-weight: 400;\">Fibroblasts take the center stage in human skeletal muscle regeneration<\/span><\/a><span style=\"font-weight: 400;\"> (2017, nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC1402378\/\"><span style=\"font-weight: 400;\">Health benefits of physical activity: the evidence<\/span><\/a><span style=\"font-weight: 400;\"> (2006, nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4096096\/\">The Effect of Active Recovery on Power Performance During the Bench Press Exercise<\/a> (2014, nih.gov)<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>Staying in shape can be pretty exhausting. Everything it entails, ranging from the workout sessions to the dietary restrictions, is very demanding. This makes rest days particularly important in your fitness regimen. Rest days are fundamental for your body\u2019s overall recovery. During this period, your body repairs any worn-out muscles for optimal performance in the [&hellip;]<\/p>\n","protected":false},"author":42,"featured_media":23736,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[49],"tags":[],"coauthors":[123],"class_list":["post-23733","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-betterme-fitness"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>What To Do On Rest Days: 5 Best Ways To Stimulate Active Recovery - BetterMe<\/title>\n<meta name=\"description\" content=\"Do you ever wonder \u2605 WHAT TO DO ON REST DAYS \u27a4 to recover actively? Here\u2019s everything you read to know about navigating your rest days.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/what-to-do-on-rest-days\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"What To Do On Rest Days: 5 Best Ways To Stimulate Active Recovery\" \/>\n<meta property=\"og:description\" content=\"Do you ever wonder \u2605 WHAT TO DO ON REST DAYS \u27a4 to recover actively? Here\u2019s everything you read to know about navigating your rest days.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/what-to-do-on-rest-days\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2021\/06\/shutterstock_499990066.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"668\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Nderitu Munuhe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Nderitu Munuhe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"12 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/what-to-do-on-rest-days\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/what-to-do-on-rest-days\/\"},\"author\":{\"name\":\"Nderitu Munuhe\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/8052d70418817c9f20423fe7181441d9\"},\"headline\":\"What To Do On Rest Days: 5 Best Ways To Stimulate Active Recovery\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/what-to-do-on-rest-days\/\"},\"wordCount\":2444,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/what-to-do-on-rest-days\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/06\/shutterstock_499990066.jpg\",\"articleSection\":[\"Fitness\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Staying in shape can be pretty exhausting. Everything it entails, ranging from the workout sessions to the dietary restrictions, is very demanding. This makes rest days particularly important in your fitness regimen.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Rest days are fundamental for your body\u2019s overall <a href=\\\"https:\/\/betterme.world\/articles\/is-biking-aerobic-or-anaerobic\/\\\">recovery<\/a>. During this period, your body repairs any worn-out muscles for optimal performance in the subsequent sessions. So what does an active rest day entail, and how is it different from a passive rest day? Here\u2019s everything you need to know about active recovery.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Is Active Recovery<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Simply put, active recovery is when you engage in movements of lower intensity compared to your regular workouts. These movements range from a leisurely jog or a walk, yoga, or even some light stretches. Active recovery exercises should not exceed 60-70% of your maximum effort (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4096096\/\\\"><span style=\\\"font-weight: 400;\\\">3<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">So what does 60-70% of your maximum effort mean? For instance, if you\u2019re actively recovering from marathon training, walk a few gentle miles. So no, it isn\u2019t bad if you\u2019re on your rest days working out. Doing that only helps you recover.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What To Do On Rest Days: Benefits Of Rest Days<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">So what can you do to recover during your rest days actively? And how do the activities affect your performance? Well, some of the <\/span>benefits<span style=\\\"font-weight: 400;\\\"> of rest days include:<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\"><a href=\\\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/what-to-do-on-rest-days\/\",\"url\":\"https:\/\/betterme.world\/articles\/what-to-do-on-rest-days\/\",\"name\":\"What To Do On Rest Days: 5 Best Ways To Stimulate Active Recovery - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/what-to-do-on-rest-days\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/what-to-do-on-rest-days\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/06\/shutterstock_499990066.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Do you ever wonder \u2605 WHAT TO DO ON REST DAYS \u27a4 to recover actively? 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He has written for three years \u2013 advising people on how to eat healthy and stay on top of their fitness plan. This, he believes, is the first step in having a healthy body and mind. Munuhe is passionate about football and is an avid Chelsea supporter. When he's not writing or watching the game, you can find him with his dog Lucky, taking time out from his desk for some much-needed R&amp;R.\",\"url\":\"https:\/\/betterme.world\/articles\/author\/nderitumunuhe\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"What To Do On Rest Days: 5 Best Ways To Stimulate Active Recovery - BetterMe","description":"Do you ever wonder \u2605 WHAT TO DO ON REST DAYS \u27a4 to recover actively? Here\u2019s everything you read to know about navigating your rest days.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/what-to-do-on-rest-days\/","og_locale":"en_US","og_type":"article","og_title":"What To Do On Rest Days: 5 Best Ways To Stimulate Active Recovery","og_description":"Do you ever wonder \u2605 WHAT TO DO ON REST DAYS \u27a4 to recover actively? Here\u2019s everything you read to know about navigating your rest days.","og_url":"https:\/\/betterme.world\/articles\/what-to-do-on-rest-days\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1000,"height":668,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2021\/06\/shutterstock_499990066.jpg","type":"image\/jpeg"}],"author":"Nderitu Munuhe","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Nderitu Munuhe","Est. reading time":"12 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/what-to-do-on-rest-days\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/what-to-do-on-rest-days\/"},"author":{"name":"Nderitu Munuhe","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/8052d70418817c9f20423fe7181441d9"},"headline":"What To Do On Rest Days: 5 Best Ways To Stimulate Active Recovery","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/what-to-do-on-rest-days\/"},"wordCount":2444,"commentCount":0,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/what-to-do-on-rest-days\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/06\/shutterstock_499990066.jpg","articleSection":["Fitness"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Staying in shape can be pretty exhausting. Everything it entails, ranging from the workout sessions to the dietary restrictions, is very demanding. This makes rest days particularly important in your fitness regimen.<\/span>\r\n\r\n<span style=\"font-weight: 400;\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">Rest days are fundamental for your body\u2019s overall <a href=\"https:\/\/betterme.world\/articles\/is-biking-aerobic-or-anaerobic\/\">recovery<\/a>. During this period, your body repairs any worn-out muscles for optimal performance in the subsequent sessions. So what does an active rest day entail, and how is it different from a passive rest day? Here\u2019s everything you need to know about active recovery.<\/span>\r\n<h2 style=\"text-align: center;\"><b>What Is Active Recovery<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Simply put, active recovery is when you engage in movements of lower intensity compared to your regular workouts. These movements range from a leisurely jog or a walk, yoga, or even some light stretches. Active recovery exercises should not exceed 60-70% of your maximum effort (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4096096\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n\r\n<span style=\"font-weight: 400;\">So what does 60-70% of your maximum effort mean? For instance, if you\u2019re actively recovering from marathon training, walk a few gentle miles. So no, it isn\u2019t bad if you\u2019re on your rest days working out. Doing that only helps you recover.<\/span>\r\n<h2 style=\"text-align: center;\"><b>What To Do On Rest Days: Benefits Of Rest Days<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">So what can you do to recover during your rest days actively? And how do the activities affect your performance? Well, some of the <\/span>benefits<span style=\"font-weight: 400;\"> of rest days include:<\/span>\r\n\r\n<span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/what-to-do-on-rest-days\/","url":"https:\/\/betterme.world\/articles\/what-to-do-on-rest-days\/","name":"What To Do On Rest Days: 5 Best Ways To Stimulate Active Recovery - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/what-to-do-on-rest-days\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/what-to-do-on-rest-days\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/06\/shutterstock_499990066.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"Do you ever wonder \u2605 WHAT TO DO ON REST DAYS \u27a4 to recover actively? 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He has written for three years \u2013 advising people on how to eat healthy and stay on top of their fitness plan. This, he believes, is the first step in having a healthy body and mind. Munuhe is passionate about football and is an avid Chelsea supporter. When he's not writing or watching the game, you can find him with his dog Lucky, taking time out from his desk for some much-needed R&amp;R.","url":"https:\/\/betterme.world\/articles\/author\/nderitumunuhe\/"}]}},"_links":{"self":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/23733","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/users\/42"}],"replies":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=23733"}],"version-history":[{"count":0,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/23733\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media\/23736"}],"wp:attachment":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=23733"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=23733"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=23733"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=23733"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}