{"id":43300,"date":"2022-05-17T21:59:01","date_gmt":"2022-05-17T21:59:01","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=43300"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"active-rest-day","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/active-rest-day\/","title":{"rendered":"Active Rest Day Benefits, Workouts, And Diet"},"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 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/active-rest-day\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/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\/active-rest-day\/#Benefits_Of_Active_Rest_Days\" >Benefits Of Active 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\/active-rest-day\/#Muscle_Recovery\" >Muscle Recovery<\/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\/active-rest-day\/#Improved_Circulation\" >Improved Circulation<\/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\/active-rest-day\/#Mental_Break\" >Mental Break<\/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\/active-rest-day\/#Injury_Prevention\" >Injury Prevention<\/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\/active-rest-day\/#Improved_Performance\" >Improved Performance<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/active-rest-day\/#Boosted_Mood\" >Boosted Mood<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/active-rest-day\/#Active_Rest_Day_Workouts\" >Active Rest Day Workouts<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/active-rest-day\/#Yoga\" >Yoga<\/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\/active-rest-day\/#Light_Cardio\" >Light Cardio<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/active-rest-day\/#Foam_Rolling\" >Foam Rolling<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/active-rest-day\/#Active_Stretching\" >Active Stretching<\/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\/active-rest-day\/#Strength_Training\" >Strength Training<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/active-rest-day\/#Active_Recovery_Stretches_Types_And_Benefits\" >Active Recovery Stretches: Types And Benefits<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/active-rest-day\/#Helps_Improve_Range_Of_Motion\" >Helps Improve Range Of Motion<\/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\/active-rest-day\/#Reduces_Risk_Of_Injury\" >Reduces Risk Of Injury<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/active-rest-day\/#Helps_Improve_Performance\" >Helps Improve Performance<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/active-rest-day\/#Increases_Muscle_Activation\" >Increases Muscle Activation<\/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\/active-rest-day\/#Improves_Circulation\" >Improves Circulation<\/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\/active-rest-day\/#Arm_Circles\" >Arm Circles<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/active-rest-day\/#Leg_Swings\" >Leg Swings<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/active-rest-day\/#Walking_Lunge\" >Walking Lunge<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/active-rest-day\/#High_Knees\" >High Knees<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/betterme.world\/articles\/active-rest-day\/#Butt_Kicks\" >Butt Kicks<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/betterme.world\/articles\/active-rest-day\/#What_Should_You_Eat_On_Active_Rest_Days\" >What Should You Eat On Active Rest Days?\u00a0<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/betterme.world\/articles\/active-rest-day\/#Eat_Plenty_Of_Protein\" >Eat Plenty Of Protein<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/betterme.world\/articles\/active-rest-day\/#Eat_Carbohydrates\" >Eat Carbohydrates<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/betterme.world\/articles\/active-rest-day\/#Eat_Healthy_Fats\" >Eat Healthy Fats<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-30\" href=\"https:\/\/betterme.world\/articles\/active-rest-day\/#Drink_Plenty_Of_Water\" >Drink Plenty Of Water<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-31\" href=\"https:\/\/betterme.world\/articles\/active-rest-day\/#Avoid_Alcohol_And_Caffeine\" >Avoid Alcohol And Caffeine<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-32\" href=\"https:\/\/betterme.world\/articles\/active-rest-day\/#Include_Anti-Inflammatory_Foods\" >Include Anti-Inflammatory Foods<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-33\" href=\"https:\/\/betterme.world\/articles\/active-rest-day\/#Final_Thoughts\" >Final Thoughts<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Rest is just as important as exercise when trying to improve your physical fitness. Contrary to popular belief, taking a day (or two) off from the gym doesn&#8217;t mean you&#8217;re slacking off on your fitness journey. <\/span><span style=\"font-weight: 400;\">In fact, giving your body ample time to recover between workouts is essential to seeing results.\u00a0<\/span><span style=\"font-weight: 400;\">But what should you do on your day off? Should you go about your day as if you didn&#8217;t just commit to a new workout routine? Sit on the couch all day and watch Netflix? No and no. <\/span><span style=\"font-weight: 400;\">There is such a thing as an active rest day, where you engage in low-impact activities that help your body recover from your previous workouts.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Active_Rest_Day_Benefits\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Active_Rest_Day_Benefits\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Benefits_Of_Active_Rest_Days\"><\/span><strong>Benefits Of Active Rest Days<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">An active rest day is a day where you don\u2019t do your regular workout, but you still do some kind of physical activity. This could be anything from going for a light jog to doing a yoga class. The idea is that you\u2019re moving your body without putting too much stress on your muscles.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There are several benefits to taking an active rest day:\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Muscle_Recovery\"><\/span><strong>Muscle Recovery<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">When you work out, you\u2019re actually causing tiny tears in your muscle fibers. This is what causes soreness 24-48 hours after a workout (aka delayed onset muscle soreness, or DOMS). An active rest day can help reduce this soreness by getting blood flowing to <a href=\"https:\/\/betterme.world\/articles\/what-to-do-on-rest-days\/\">your muscles<\/a> (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5932411\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Waste products like lactate and carbon dioxide build up in your muscles during exercise, and they need to be flushed out as part of your muscles recovery <a href=\"https:\/\/betterme.world\/articles\/stop-dieting\/\">process<\/a> (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5932411\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Improved_Circulation\"><\/span><strong>Improved Circulation<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Active rest days can also help improve circulation. When you work out, your heart rate increases and blood vessels dilate to send more blood to your muscles (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5932411\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Taking an active rest day can help keep your blood vessels open and improve circulation throughout your body, not just to your muscles (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5932411\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Mental_Break\"><\/span><strong>Mental Break<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Let\u2019s be honest, working out can be tough, both mentally and physically. Taking an active rest day can give you a much-needed mental break from the grind of a workout routine. This can help you come back to your next workout feeling refreshed and ready to go.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Injury_Prevention\"><\/span><strong>Injury Prevention<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you\u2019re constantly pounding your body with high-intensity workouts, you\u2019re increasing your risk of injury. Active rest days give your body a chance to recover from these workouts and can help prevent injuries down the road (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5932411\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/bedtime-drinks\/\">Bedtime Drinks: Best And Worst Drinks For A Restful Night<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Active_Rest_Day_Benefits\"><img decoding=\"async\" class=\"aligncenter wp-image-43333 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-5953-1024x576.png\" alt=\"active rest day\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-5953.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-5953-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-5953.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-5953.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Improved_Performance\"><\/span><strong>Improved Performance<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Taking an active rest day can actually help improve your performance (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5932411\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). When you\u2019re constantly pushing your body to its limits, that can lead to burnout, both mentally and physically.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Active rest days give your body and mind a chance to recover so you can perform at your best when you workout.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Boosted_Mood\"><\/span><strong>Boosted Mood<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Exercise is a great way to <a href=\"https:\/\/betterme.world\/articles\/2-meal-a-day-diet\/\">improve your mood<\/a>, but sometimes you need a break from the intensity of a regular workout. Active rest days can still give you that boost of endorphins that comes with exercise, without putting too much stress on your body (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5932411\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Active_Rest_Day_Workouts\"><\/span><strong>Active Rest Day Workouts<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Now that we\u2019ve gone over the benefits of active rest days, let\u2019s take a look at some examples of workouts you can do on your day off.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Yoga\"><\/span><strong>Yoga<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Yoga is a great way to get your body moving without putting too much stress on your muscles. There are tons of different yoga poses that you can do to target different muscle groups.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Yoga can also help improve your flexibility and balance, two things that are <a href=\"https:\/\/betterme.world\/articles\/resting-calories\/\">important<\/a> for any type of workout (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4728955\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Light_Cardio\"><\/span><strong>Light Cardio<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Just because you\u2019re not doing <a href=\"https:\/\/betterme.world\/articles\/why-is-fast-food-bad-for-you\/\">your regular workout<\/a> doesn\u2019t mean you can\u2019t get your heart rate up. Going for a light jog, taking a bike ride, or even going for a leisurely swim are all great ways to get some cardio in without overdoing it.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Active_Rest_Day_Benefits\"><img decoding=\"async\" class=\"aligncenter wp-image-41999 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5884.png\" alt=\"BetterMe\" width=\"960\" height=\"540\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5884.png 960w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5884-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5884.png 768w\" sizes=\"(max-width: 960px) 100vw, 960px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Foam_Rolling\"><\/span><strong>Foam Rolling<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Foam rolling is a form of self-massage that can help improve circulation and reduce muscle soreness (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6465761\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). You can use a foam roller on any muscle group that\u2019s feeling tight or sore.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Active_Stretching\"><\/span><strong>Active Stretching<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Active stretching is a type of stretching that involves moving your body while you stretch. This could be anything from doing a standing hamstring stretch to doing walking lunges.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Strength_Training\"><\/span><strong>Strength Training<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">You don\u2019t have to go heavy to get a good strength <a href=\"https:\/\/betterme.world\/articles\/taking-a-week-off-from-lifting\/\">workout in<\/a>. You can do bodyweight exercises like push-ups, squats, and sit-ups, or you can use light dumbbells to get a little bit of extra resistance.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">No matter what type of active rest day workout you choose, make sure you listen to your body and don\u2019t overdo it.<\/span><\/p>\n<p><strong>Whether you\u2019re a workout beast or just a beginner making your first foray into the world of fitness and dieting \u2013 BetterMe has a lot to offer to both newbies and experts! Install the app and <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Active_Rest_Day_Benefits\">experience the versatility first-hand<\/a>!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Active_Rest_Day_Benefits\"><img decoding=\"async\" class=\"aligncenter wp-image-41993 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5883.png\" alt=\"active rest day\" width=\"815\" height=\"432\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5883.png 815w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5883-300x159.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5883.png 768w\" sizes=\"(max-width: 815px) 100vw, 815px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Active_Recovery_Stretches_Types_And_Benefits\"><\/span><strong>Active Recovery Stretches: Types And Benefits<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Stretching is an important part of any <a href=\"https:\/\/betterme.world\/articles\/sumo-wrestler-diet\/\">workout routine<\/a>, but it\u2019s especially important on active rest days. Stretching can help improve circulation and reduce muscle soreness.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There are two main types of <a href=\"https:\/\/betterme.world\/articles\/how-to-tighten-loose-skin-on-thighs\/\">stretches<\/a>: static and dynamic.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Static stretches are the type of stretches that you hold for a set period of time. These are the types of stretches you would do after a workout to cool down.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Dynamic stretches are the type of stretches that involve moving your body while you stretch. These are the types of stretches you would do before a workout to warm up.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Both types of stretching have their own benefits, but dynamic stretching is generally better for active rest days because it:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Helps_Improve_Range_Of_Motion\"><\/span><strong>Helps Improve Range Of Motion<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Your range of motion is the amount of movement you can do at a joint. Dynamic stretching can help improve your range of motion, which can make it easier to do activities that require a lot of movement, like running or playing sports (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6370952\/#:~:text=Dynamic%20stretching%20(DS)%20is%20often,joint%20flexibility%2C%20and%20optimize%20performance.\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Reduces_Risk_Of_Injury\"><\/span><strong>Reduces Risk Of Injury<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Dynamic stretching helps prepare your body for the workout ahead by loosening up your muscles and joints. This can help reduce your risk of injury during your workout (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6370952\/#:~:text=Dynamic%20stretching%20(DS)%20is%20often,joint%20flexibility%2C%20and%20optimize%20performance.\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Helps_Improve_Performance\"><\/span><strong>Helps Improve Performance<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Dynamic stretching can also help improve your performance by helping you warm up your muscles and joints before a workout. This can help you be more efficient during your workout and may even help you lift heavier weights.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Increases_Muscle_Activation\"><\/span><strong>Increases Muscle Activation<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Dynamic stretching increases muscle activation, which means your muscles are more likely to fire during your workout (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6370952\/#:~:text=Dynamic%20stretching%20(DS)%20is%20often,joint%20flexibility%2C%20and%20optimize%20performance.\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). This can help you get the most out of your workout and see better results.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><i><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/muscle-recovery-time\/\">Muscle Recovery Time: Here\u2019s How Long You Should Rest Between Workouts<\/a><\/i><\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Active_Rest_Day_Benefits\"><img decoding=\"async\" class=\"aligncenter wp-image-41997 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5888-1024x576.png\" alt=\"active rest day\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5888.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5888-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5888.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5888-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5888.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Improves_Circulation\"><\/span><strong>Improves Circulation<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Dynamic stretches help improve circulation by getting your blood flowing to your muscles. This can help reduce muscle soreness and improve recovery (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/3849057\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re not sure how to do a dynamic stretch, here are a few examples:\u00a0\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Arm_Circles\"><\/span><strong>Arm Circles<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet shoulder-width apart and your arms at your sides.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by making small circles with your arms, then gradually make the circles bigger.\u00a0<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Leg_Swings\"><\/span><strong>Leg Swings<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet shoulder-width apart and swing one leg forward and backward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You can also swing your leg from side to side.\u00a0<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Walking_Lunge\"><\/span><strong>Walking Lunge<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Step forward with one leg and lower your body until your front thigh is parallel to the ground and your back knee is close to the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push off with your front foot and step forward with your back foot.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat with the other leg.\u00a0<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"High_Knees\"><\/span><strong>High Knees<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Run in place, bringing your knees up as high as you can.\u00a0<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Butt_Kicks\"><\/span><strong>Butt Kicks<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Run in place, kicking your feet back to touch your glutes.\u00a0<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Choose a few of these dynamic stretches and do them for 30 seconds to 1 minute each. You can also add in some static stretches after your dynamic stretches if you\u2019d like.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Remember, the key to an effective active rest day is to listen to your body and not overdo it. If you\u2019re feeling tired, take a break or cut your workout short.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Active_Rest_Day_Benefits\"><img decoding=\"async\" class=\"aligncenter wp-image-41635 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/Frame-5918-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/Frame-5918.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/Frame-5918-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/Frame-5918.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/Frame-5918-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/Frame-5918.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Should_You_Eat_On_Active_Rest_Days\"><\/span><strong>What Should You Eat On Active Rest Days?\u00a0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">What you eat on active rest days is just as important as what you do. Eating the right foods can help improve recovery and reduce muscle soreness.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are a few tips for eating on active rest days:\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Eat_Plenty_Of_Protein\"><\/span><strong>Eat Plenty Of Protein<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Protein is essential for muscle growth and recovery. Eating plenty of protein on active rest days can help your muscles repair and grow. Aim for 0.5-1 grams of protein per pound of body weight (<\/span><a href=\"https:\/\/www.betterhealth.vic.gov.au\/health\/healthyliving\/sporting-performance-and-food\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Eat_Carbohydrates\"><\/span><strong>Eat Carbohydrates<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Carbohydrates are important for restoring glycogen levels, which are depleted during exercise. Glycogen is the storage form of glucose and is used for energy during exercise. Eating carbohydrates can help improve recovery and reduce muscle soreness (<\/span><a href=\"https:\/\/www.betterhealth.vic.gov.au\/health\/healthyliving\/sporting-performance-and-food\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Eat_Healthy_Fats\"><\/span><strong>Eat Healthy Fats<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Healthy fats are important for hormone production, joint health, and brain function. Eating healthy fats can also help reduce inflammation. Aim for 20-30% of your calories from healthy fats (<\/span><a href=\"https:\/\/www.betterhealth.vic.gov.au\/health\/healthyliving\/sporting-performance-and-food\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Drink_Plenty_Of_Water\"><\/span><strong>Drink Plenty Of Water<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Water is essential for overall health and recovery. Drinking plenty of water can help reduce muscle soreness and improve recovery. Aim for 8-10 cups of water per day (<\/span><a href=\"https:\/\/www.betterhealth.vic.gov.au\/health\/healthyliving\/sporting-performance-and-food\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><strong>Dropping pounds by the dozens without putting yourself through the wringer is everyone\u2019s weight loss pipe dream. But what if we told you that the BetterMe app can make that happen? <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Active_Rest_Day_Benefits\">Keep yourself in prime shape<\/a> with our fat-blasting workouts, delicious budget-sparing recipes, and body-transforming challenges with our app!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Active_Rest_Day_Benefits\"><img decoding=\"async\" class=\"aligncenter wp-image-41506 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5011-1024x576.png\" alt=\"active rest day\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5011.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5011-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5011.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5011.png 1536w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Avoid_Alcohol_And_Caffeine\"><\/span><strong>Avoid Alcohol And Caffeine<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Alcohol can interfere with muscle growth and recovery. It can also dehydrate your body and increase inflammation. Avoid alcohol on active rest days (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3878772\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Caffeinated beverages such as coffee and soda can also interfere with recovery by causing dehydration (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3878772\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Include_Anti-Inflammatory_Foods\"><\/span><strong>Include Anti-Inflammatory Foods<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Certain foods can help reduce inflammation. These include omega-3 fatty acids, antioxidants, and phytonutrients. Include these foods in your diet to help reduce inflammation (<\/span><a href=\"https:\/\/www.health.harvard.edu\/staying-healthy\/foods-that-fight-inflammation\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Omega-3 fatty acids<\/b><span style=\"font-weight: 400;\"> &#8211;\u00a0 salmon, tuna, nuts, seeds, and flaxseed<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Antioxidants <\/b><span style=\"font-weight: 400;\">&#8211; berries, dark chocolate, green tea, and fruits<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Phytonutrients <\/b><span style=\"font-weight: 400;\">&#8211; colorful fruits and vegetables such as broccoli, spinach, and tomatoes\u00a0<\/span><\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"Final_Thoughts\"><\/span><strong>Final Thoughts<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Active rest days are an important part of any workout routine. They help improve recovery and reduce muscle soreness. Eating the right foods on active rest days can also help improve recovery and reduce inflammation.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Remember, the key to an effective active rest day is to listen to your body and not overdo it. If you\u2019re feeling tired, take a break or cut your workout short.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Active_Rest_Day_Benefits\" 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>\n","protected":false},"excerpt":{"rendered":"<p>Rest is just as important as exercise when trying to improve your physical fitness. Contrary to popular belief, taking a day (or two) off from the gym doesn&#8217;t mean you&#8217;re slacking off on your fitness journey. In fact, giving your body ample time to recover between workouts is essential to seeing results.\u00a0But what should you [&hellip;]<\/p>\n","protected":false},"author":37,"featured_media":43347,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[49,2],"tags":[],"coauthors":[117],"class_list":["post-43300","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-betterme-fitness","category-nutrition"],"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>Active Rest Day Benefits, Workouts, And Diet - BetterMe<\/title>\n<meta name=\"description\" content=\"Should you take an \u2605 ACTIVE REST DAY? \u27a4 Learn about the benefits of active rest days and what workouts you can do. Plus, find out what to eat!\" \/>\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\/active-rest-day\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Active Rest Day Benefits, Workouts, And Diet\" \/>\n<meta property=\"og:description\" content=\"Should you take an \u2605 ACTIVE REST DAY? \u27a4 Learn about the benefits of active rest days and what workouts you can do. Plus, find out what to eat!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/active-rest-day\/\" \/>\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\/2022\/05\/shutterstock_1470581594.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"ZindzyGracia\" \/>\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=\"ZindzyGracia\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"10 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/active-rest-day\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/active-rest-day\/\"},\"author\":{\"name\":\"ZindzyGracia\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/c9db73e87ae84c758c714db7e5205144\"},\"headline\":\"Active Rest Day Benefits, Workouts, And Diet\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/active-rest-day\/\"},\"wordCount\":1820,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/active-rest-day\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/05\/shutterstock_1470581594.jpg\",\"articleSection\":[\"Fitness\",\"Nutrition\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Rest is just as important as exercise when trying to improve your physical fitness. Contrary to popular belief, taking a day (or two) off from the gym doesn't mean you're slacking off on your fitness journey. <\/span><span style=\\\"font-weight: 400;\\\">In fact, giving your body ample time to recover between workouts is essential to seeing results.\u00a0<\/span><span style=\\\"font-weight: 400;\\\">But what should you do on your day off? Should you go about your day as if you didn't just commit to a new workout routine? Sit on the couch all day and watch Netflix? No and no. <\/span><span style=\\\"font-weight: 400;\\\">There is such a thing as an active rest day, where you engage in low-impact activities that help your body recover from your previous workouts.<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>Benefits Of Active Rest Days<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">An active rest day is a day where you don\u2019t do your regular workout, but you still do some kind of physical activity. This could be anything from going for a light jog to doing a yoga class. The idea is that you\u2019re moving your body without putting too much stress on your muscles.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">There are several benefits to taking an active rest day:\u00a0<\/span>\\r\\n<h3><strong>Muscle Recovery<\/strong><\/h3>\\r\\n<span style=\\\"font-weight: 400;\\\">When you work out, you\u2019re actually causing tiny tears in your muscle fibers. This is what causes soreness 24-48 hours after a workout (aka delayed onset muscle soreness, or DOMS). An active rest day can help reduce this soreness by getting blood flowing to <a href=\\\"https:\/\/betterme.world\/articles\/what-to-do-on-rest-days\/\\\">your muscles<\/a> (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5932411\/\\\"><span style=\\\"font-weight: 400;\\\">2<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Waste products like lactate and carbon dioxide build up in your muscles during exercise, ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/active-rest-day\/\",\"url\":\"https:\/\/betterme.world\/articles\/active-rest-day\/\",\"name\":\"Active Rest Day Benefits, Workouts, And Diet - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/active-rest-day\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/active-rest-day\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/05\/shutterstock_1470581594.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Should you take an \u2605 ACTIVE REST DAY? \u27a4 Learn about the benefits of active rest days and what workouts you can do. 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Contrary to popular belief, taking a day (or two) off from the gym doesn't mean you're slacking off on your fitness journey. <\/span><span style=\"font-weight: 400;\">In fact, giving your body ample time to recover between workouts is essential to seeing results.\u00a0<\/span><span style=\"font-weight: 400;\">But what should you do on your day off? Should you go about your day as if you didn't just commit to a new workout routine? Sit on the couch all day and watch Netflix? No and no. <\/span><span style=\"font-weight: 400;\">There is such a thing as an active rest day, where you engage in low-impact activities that help your body recover from your previous workouts.<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><strong>Benefits Of Active Rest Days<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">An active rest day is a day where you don\u2019t do your regular workout, but you still do some kind of physical activity. This could be anything from going for a light jog to doing a yoga class. The idea is that you\u2019re moving your body without putting too much stress on your muscles.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">There are several benefits to taking an active rest day:\u00a0<\/span>\r\n<h3><strong>Muscle Recovery<\/strong><\/h3>\r\n<span style=\"font-weight: 400;\">When you work out, you\u2019re actually causing tiny tears in your muscle fibers. This is what causes soreness 24-48 hours after a workout (aka delayed onset muscle soreness, or DOMS). An active rest day can help reduce this soreness by getting blood flowing to <a href=\"https:\/\/betterme.world\/articles\/what-to-do-on-rest-days\/\">your muscles<\/a> (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5932411\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Waste products like lactate and carbon dioxide build up in your muscles during exercise, ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/active-rest-day\/","url":"https:\/\/betterme.world\/articles\/active-rest-day\/","name":"Active Rest Day Benefits, Workouts, And Diet - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/active-rest-day\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/active-rest-day\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/05\/shutterstock_1470581594.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"Should you take an \u2605 ACTIVE REST DAY? \u27a4 Learn about the benefits of active rest days and what workouts you can do. 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