{"id":94533,"date":"2026-10-16T07:33:25","date_gmt":"2026-10-16T07:33:25","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=94533"},"modified":"2026-10-16T07:38:41","modified_gmt":"2026-10-16T07:38:41","slug":"active-recovery-day-workout","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/active-recovery-day-workout\/","title":{"rendered":"6 active recovery day workout ideas for gentle movement"},"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\/active-recovery-day-workout\/#Key_takeaways\" >Key takeaways<\/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\/active-recovery-day-workout\/#What_counts_as_an_active_recovery_day\" >What counts as an active recovery day?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/active-recovery-day-workout\/#Is_active_recovery_better_than_rest\" >Is active recovery better than rest?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/active-recovery-day-workout\/#Lactate-clearance_research\" >Lactate-clearance research<\/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-recovery-day-workout\/#Comfortable_movement\" >Comfortable movement<\/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-recovery-day-workout\/#Mobility_practice\" >Mobility practice<\/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-recovery-day-workout\/#Limits_of_performance_claims\" >Limits of performance claims<\/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-recovery-day-workout\/#Personal_preference\" >Personal preference<\/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-recovery-day-workout\/#How_to_do_an_active_recovery_day\" >How to do an active recovery day<\/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-recovery-day-workout\/#Step_1_keep_the_intensity_low\" >Step 1: keep the intensity low<\/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-recovery-day-workout\/#Step_2_choose_low-impact_activities\" >Step 2: choose low-impact activities<\/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-recovery-day-workout\/#Step_3_keep_it_short\" >Step 3: keep it short<\/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-recovery-day-workout\/#Step_4_focus_on_mobility_and_flexibility\" >Step 4: focus on mobility and flexibility<\/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-recovery-day-workout\/#Step_5_listen_to_your_body\" >Step 5: listen to your body<\/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\/active-recovery-day-workout\/#Step_6_hydrate_and_fuel_properly\" >Step 6: hydrate and fuel properly<\/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\/active-recovery-day-workout\/#Step_7_incorporate_foam_rolling\" >Step 7: incorporate foam rolling<\/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-recovery-day-workout\/#Step_8_prioritize_sleep\" >Step 8: prioritize sleep<\/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\/active-recovery-day-workout\/#What_is_a_gentle_active_recovery_day_workout\" >What is a gentle active recovery day workout?<\/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\/active-recovery-day-workout\/#1_30-minute_recovery_workout_%E2%80%93_walk_no_equipment\" >1. 30-minute recovery workout &#8211; walk (no equipment)<\/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-recovery-day-workout\/#2_full-body_dynamic_stretching_no_equipment\" >2. full-body dynamic stretching (no equipment)<\/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-recovery-day-workout\/#3_resistance_band_activation_workout\" >3. resistance band activation workout<\/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-recovery-day-workout\/#4_gentle_yoga_flow\" >4. gentle yoga flow<\/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-recovery-day-workout\/#5_mat_Pilates\" >5. mat Pilates<\/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-recovery-day-workout\/#6_light_cardio_and_foam_rolling_circuit\" >6. light cardio and foam rolling circuit<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/betterme.world\/articles\/active-recovery-day-workout\/#What_are_active_recovery_mistakes\" >What are active recovery mistakes?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/betterme.world\/articles\/active-recovery-day-workout\/#Going_too_hard\" >Going too hard<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/betterme.world\/articles\/active-recovery-day-workout\/#Choosing_high-impact_activities\" >Choosing high-impact activities<\/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-recovery-day-workout\/#Ignoring_pain_signals\" >Ignoring pain signals<\/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-recovery-day-workout\/#Not_getting_enough_passive_rest\" >Not getting enough passive rest<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-30\" href=\"https:\/\/betterme.world\/articles\/active-recovery-day-workout\/#When_should_I_avoid_active_recovery\" >When should I avoid active recovery?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-31\" href=\"https:\/\/betterme.world\/articles\/active-recovery-day-workout\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-32\" href=\"https:\/\/betterme.world\/articles\/active-recovery-day-workout\/#Is_sauna_active_recovery\" >Is sauna active recovery?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-33\" href=\"https:\/\/betterme.world\/articles\/active-recovery-day-workout\/#Can_I_run_for_active_recovery\" >Can I run for active recovery?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-34\" href=\"https:\/\/betterme.world\/articles\/active-recovery-day-workout\/#How_intense_should_active_recovery_be\" >How intense should active recovery be?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-35\" href=\"https:\/\/betterme.world\/articles\/active-recovery-day-workout\/#Which_food_is_good_for_muscle_recovery\" >Which food is good for muscle recovery?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-36\" href=\"https:\/\/betterme.world\/articles\/active-recovery-day-workout\/#The_bottom_line\" >The bottom line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">An active recovery day workout uses easy movement, such as walking, gentle cycling, or comfortable mobility exercises, between harder sessions. Choose an activity that feels light and stop if it increases pain or fatigue. This guide offers six sample options; our <\/span><a href=\"https:\/\/betterme.world\/articles\/what-to-do-on-rest-days\/\"><span style=\"font-weight: 400;\">guide to what to do on rest days<\/span><\/a><span style=\"font-weight: 400;\"> compares other ways to plan time off.<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=active_recovery_day_workout\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/PilatesOlesia.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Active recovery is optional. Research does not establish it as a reliable way to improve later athletic performance (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29742750\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Key_takeaways\"><\/span><strong>Key takeaways<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">An active recovery day uses easy movement between harder workouts.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Evidence that active recovery improves athletic performance remains limited (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29742750\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Faster post-exercise lactate clearance does not establish a next-day performance benefit (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/16446676\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Some research found reduced soreness, but this does not guarantee a result from a particular routine (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29755363\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Choose one sample option and shorten it whenever it feels tiring.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Complete rest is an option; stop for pain and seek advice for persistent symptoms.<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_counts_as_an_active_recovery_day\"><\/span><strong>What counts as an active recovery day?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">An active recovery day involves low-intensity movement on a day between demanding workouts. The same term can also describe movement immediately after exercise or between intervals, but evidence from those settings should not be treated as proof of next-day benefits.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Keep the session easy enough that it does not become another demanding workout.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Check how you feel during and after the session. Shorten it or stop if it adds fatigue.<\/span><\/p>\n<p><img decoding=\"async\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/Banner-mental-health-13.png\" \/><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_active_recovery_better_than_rest\"><\/span><strong>Is active recovery better than rest?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Active recovery is not consistently superior to complete rest. A review of competitive adult athletes found weak evidence for improved athletic performance (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29742750\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). The appropriate choice depends on the activity, timing, and your response.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some studies find faster blood-lactate removal with active recovery immediately after exercise (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/16446676\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). This measured outcome is different from improved performance or faster recovery on the following day.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Do not use a lactate-clearance finding as a promise that a rest-day walk will improve your next workout.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A meta-analysis found reductions in post-exercise soreness with some active-recovery interventions (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29755363\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). Protocols varied, so the result does not guarantee that a particular next-day routine will reduce soreness.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here is what those findings do and do not tell us:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Lactate-clearance_research\"><\/span><b>Lactate-clearance research<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Lactate clearance is a laboratory outcome measured after exercise. It should not be used as a synonym for whole-body recovery.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In one small study, eight male triathletes completed 30-minute recovery conditions after exercise; some active conditions removed blood lactate faster than passive rest (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/16446676\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That study did not test whether a two-minute break maintains performance or whether a next-day workout repairs muscles faster.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/30-minute-full-body-workout-no-equipment\/\">30-Minute Full-Body Workout, No Equipment Needed: The Complete\u00a0<\/a><\/em><i>Guide<\/i><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Comfortable_movement\"><\/span><b>Comfortable movement<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">An easy walk or cycle is an option if you want to move on a rest day.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Choose an activity you already know and can keep light, rather than adding unfamiliar exercise to a fatigued day.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Mobility_practice\"><\/span><b>Mobility practice<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Your muscles can feel tight and stiff after working out.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can use gentle movements to practice a comfortable range of motion.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Avoid forcing a stretch or treating stiffness as a reason to push farther.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Limits_of_performance_claims\"><\/span><b>Limits of performance claims<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Evidence for an athletic-performance benefit remains limited (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29742750\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). Faster lactate removal alone does not establish improved performance.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Personal_preference\"><\/span><b>Personal preference<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Some people enjoy an easy walk, swim, or gentle yoga session on a day off. Others prefer complete rest. Either choice can fit a training schedule.<\/span><\/p>\n<p><img decoding=\"async\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/Collage-Banner-somatic-exercices1.png\" \/><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_do_an_active_recovery_day\"><\/span><strong>How to do an active recovery day<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Choose one easy activity, set a flexible duration, and reassess how it feels. The following steps are practical planning suggestions, not a tested recovery protocol.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Step_1_keep_the_intensity_low\"><\/span><b>Step 1: keep the intensity low<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The intensity should be low enough that you can easily hold a conversation.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Use the conversation cue together with how the activity feels; there is no need to chase a particular effort score.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Step_2_choose_low-impact_activities\"><\/span><b>Step 2: choose low-impact activities<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Choose a familiar activity that you can perform comfortably at a light effort. Options include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Walking<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Swimming<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cycling<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Using an elliptical machine<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Light rowing<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Step_3_keep_it_short\"><\/span><b>Step 3: keep it short<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">As a sample, try a short walk and extend it toward 20-30 minutes only if it still feels easy. Shorter sessions or complete rest are also options; this is not a proven recovery dose.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Step_4_focus_on_mobility_and_flexibility\"><\/span><b>Step 4: focus on mobility and flexibility<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Move within a comfortable range rather than forcing the end of a movement.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Dynamic stretches involve moving through a comfortable range, rather than holding a position. They are optional and should not be presented as a proven treatment for post-exercise soreness.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Examples include gentle leg swings, arm circles, and torso turns.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Static stretching, where you hold a stretch for 15-30 seconds, can also be included, especially after your light cardio session.<\/span><\/p>\n<p><strong>BetterMe offers a variety of workouts, recipes, challenges, and support tools to help you stay more consistent with your wellness routine. <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=active_recovery_day_workout\">Explore the app<\/a> to find features that fit your goals, preferences, and schedule.<\/strong><\/p>\n<p><img decoding=\"async\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/forward-fold.png\" \/><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Step_5_listen_to_your_body\"><\/span><b>Step 5: listen to your body<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Stop if movement increases pain or discomfort. Seek professional advice for persistent or worsening symptoms.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Judge the session by comfort and effort rather than a requirement to feel energized afterward.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re feeling particularly drained or sore, a full rest day might be the better option.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Step_6_hydrate_and_fuel_properly\"><\/span><b>Step 6: hydrate and fuel properly<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Keep water available and eat regular meals that suit your needs. Avoid treating a rest day as a reason to skip meals or follow an unverified nutrient-timing formula.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, a meal could include a protein food, a carbohydrate food, and vegetables or fruit.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Protein-food examples include eggs, tofu, fish, beans, or lentils.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Carbohydrate-food examples include potatoes, rice, whole-grain bread, or fruit.<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Step_7_incorporate_foam_rolling\"><\/span><b>Step 7: incorporate foam rolling<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Foam rolling is optional. A meta-analysis found generally small effects, including some reduction in perceived muscle pain after exercise (<\/span><a href=\"https:\/\/www.frontiersin.org\/journals\/physiology\/articles\/10.3389\/fphys.2019.00376\/full\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">); it should not be presented as flushing waste or speeding tissue repair.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Use comfortable pressure on muscle tissue. Avoid rolling directly over joints or areas of acute pain.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Step_8_prioritize_sleep\"><\/span><b>Step 8: prioritize sleep<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Make room for regular sleep. A consensus recommendation for adults aged 18-60 is at least seven hours per night, with individual needs varying (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC4434546\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). This is general sleep guidance, not a recovery-workout prescription.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For additional planning ideas, see our <\/span><a href=\"https:\/\/betterme.world\/articles\/active-rest-day\/\"><span style=\"font-weight: 400;\">active rest day guide<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><img decoding=\"async\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/11\/Is-4-Hours-Of-Sleep-Enough_-Heres-What-Science-Says.png\" \/><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_is_a_gentle_active_recovery_day_workout\"><\/span><strong>What is a gentle active recovery day workout?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Choose one of these six sample options, rather than combining all of them. Durations, holds, and repetitions are illustrative; reduce or omit anything that feels tiring or uncomfortable.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Pick an option that suits your equipment, experience, and energy that day.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"1_30-minute_recovery_workout_%E2%80%93_walk_no_equipment\"><\/span><b>1. 30-minute recovery workout &#8211; walk (no equipment)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Walking is one option when you have a comfortable route. Shorten this sample as needed.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Warm-up (5 minutes):<\/b><span style=\"font-weight: 400;\"> Walk at a slow, relaxed pace.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>Main set (up to 20 minutes):<\/strong> Keep a relaxed pace at which conversation feels easy. Slow down or finish sooner if effort increases.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Cool-down (5 minutes):<\/b><span style=\"font-weight: 400;\"> Gradually slow your pace back down to a gentle stroll.<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"2_full-body_dynamic_stretching_no_equipment\"><\/span><b>2. full-body dynamic stretching (no equipment)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This routine focuses on mobility and can be done at home.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">No exercise equipment is required for this sample.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Leg Swings (Forward and Sideways):<\/b><span style=\"font-weight: 400;\"> 10-12 reps per leg.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Arm Circles (Forward and Backward):<\/b><span style=\"font-weight: 400;\"> 10-12 reps in each direction.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Torso Twists: <\/b><span style=\"font-weight: 400;\">10-12 reps to each side.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Cat-Cow Stretch: <\/b><span style=\"font-weight: 400;\">10-12 reps.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>World\u2019s Greatest Stretch: <\/b><span style=\"font-weight: 400;\">5-6 reps per side, holding for a few seconds.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Walking High Knees and Butt Kicks:<\/b><span style=\"font-weight: 400;\"> 30 seconds of each.<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"3_resistance_band_activation_workout\"><\/span><b>3. resistance band activation workout<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Use a light resistance band only if these movements already feel familiar and easy.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Start with one set of each selected movement. Skip exercises or reduce repetitions if you feel muscle fatigue; there is no required session duration.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>Banded glute bridges:<\/strong> Up to 15 repetitions.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>Lateral band walks:<\/strong> Up to 15 steps in each direction.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>Banded pull-aparts:<\/strong> Up to 15 repetitions.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>Banded external rotations:<\/strong> Up to 15 repetitions per arm.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>Bird-dog without a band:<\/strong> Up to 10 repetitions per side.<\/span><\/li>\n<\/ul>\n<p><img decoding=\"async\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2026\/05\/28.png\" \/><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"4_gentle_yoga_flow\"><\/span><b>4. gentle yoga flow<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you already practice yoga, choose familiar poses that feel comfortable and easy. Shorten holds or omit any pose that feels demanding.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Child&#8217;s Pose: <\/b><span style=\"font-weight: 400;\">Hold for 30-60 seconds.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Cat-Cow:<\/b><span style=\"font-weight: 400;\"> Flow for 8-10 breaths.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Downward-Facing Dog: <\/b><span style=\"font-weight: 400;\">Hold for 30-60 seconds, pedaling out your feet.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Low Lunge: <\/b><span style=\"font-weight: 400;\">Hold for 30 seconds per side.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>Supported reclined figure-four position:<\/strong> Hold briefly on each side only if comfortable.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Supine Twist: <\/b><span style=\"font-weight: 400;\">Hold for 30 seconds per side.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Savasana (Corpse Pose):<\/b><span style=\"font-weight: 400;\"> 5 minutes of relaxation.<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"5_mat_Pilates\"><\/span><b>5. mat Pilates<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If Pilates is familiar to you, choose easy variations and omit movements that create fatigue. This sample is not evidence that Pilates accelerates recovery.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>Modified Hundred:<\/strong> Rest your head and feet on the mat; try five comfortable breath cycles with five small arm pulses on the inhale and five on the exhale. Stop sooner if it feels tiring.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Single Leg Circles: <\/b><span style=\"font-weight: 400;\">8-10 circles in each direction, per leg.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Rolling Like a Ball: <\/b><span style=\"font-weight: 400;\">8-10 reps.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Spine Stretch Forward:<\/b><span style=\"font-weight: 400;\"> 5-6 reps.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>Optional brief supported plank:<\/strong> Omit this if it feels strenuous or affects comfortable breathing.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Shell Stretch (Child\u2019s Pose): <\/b><span style=\"font-weight: 400;\">Hold for 30-60 seconds.<\/span><\/li>\n<\/ul>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/body-weight-core-exercises\/\">Bodyweight Core Exercises: A Simple Way to Build Strength<\/a><\/em><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"6_light_cardio_and_foam_rolling_circuit\"><\/span><b>6. light cardio and foam rolling circuit<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This routine combines a short cardio session with targeted foam rolling.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>Light cardio (up to 15-20 minutes):<\/strong> Choose a familiar bike, elliptical, or rower and keep conversation easy. Finish sooner if needed.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>Optional foam rolling:<\/strong> Try a brief comfortable pass over selected muscle areas, rather than aiming for a fixed total duration:<\/span>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Calves<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Hamstrings<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Quads<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Glutes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Outer-thigh muscles, avoiding direct pressure over the knee or hip<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Upper Back<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Our <\/span><a href=\"https:\/\/betterme.world\/articles\/how-to-recover-faster-from-workouts\/\"><span style=\"font-weight: 400;\">guide to workout recovery<\/span><\/a><span style=\"font-weight: 400;\"> discusses additional planning considerations.<\/span><\/p>\n<p><img decoding=\"async\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2026\/03\/banner-2.png\" \/><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_are_active_recovery_mistakes\"><\/span><strong>What are active recovery mistakes?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Check whether the activity is still easy and whether you would prefer complete rest. Common planning problems include:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Going_too_hard\"><\/span><b>Going too hard<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Increasing the pace or resistance can turn the session into a demanding workout. Reduce the effort if conversation becomes difficult or fatigue builds.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Sweating alone does not determine exercise intensity. Pay attention to breathing, comfort, and effort.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Choosing_high-impact_activities\"><\/span><b>Choosing high-impact activities<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Running or jumping may be too demanding depending on your usual training and how you feel. Choose an easier activity or complete rest if these movements add fatigue or discomfort.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Ignoring_pain_signals\"><\/span><b>Ignoring pain signals<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Stop for sharp, increasing, or persistent pain. Seek professional advice when symptoms continue, rather than trying to work through them.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Not_getting_enough_passive_rest\"><\/span><b>Not getting enough passive rest<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Leave time for complete rest and regular sleep in your schedule.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you repeatedly feel worn down, reduce the workload and reassess your training plan.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"When_should_I_avoid_active_recovery\"><\/span><strong>When should I avoid active recovery?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Choose complete rest when gentle movement feels unpleasant, adds fatigue, or conflicts with professional advice for an injury.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Opt for passive recovery if:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>Movement increases pain:<\/strong> Stop the activity and seek advice if symptoms persist or worsen.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>You feel mentally or physically exhausted:<\/strong> Take a break from structured exercise and reassess how you feel.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>You have an injury: <\/b><span style=\"font-weight: 400;\">If you&#8217;re injured, follow the advice of a medical professional. Active recovery might be part of your rehabilitation plan, but it needs to be prescribed and monitored carefully.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>Your performance keeps declining:<\/strong> Reduce the workload and seek qualified advice if the decline or unusual fatigue persists. This pattern alone does not diagnose overtraining.<\/span><\/li>\n<\/ul>\n<p><strong>Workouts, weight management tools, and recipe ideas come together in the <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=active_recovery_day_workout\">BetterMe: Health Coaching app<\/a>, giving you practical support for building a more consistent wellness routine.<\/strong><\/p>\n<p><img decoding=\"async\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-2-3.png\" \/><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Is_sauna_active_recovery\"><\/span><strong>Is sauna active recovery?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">No. Sauna use does not involve the gentle physical activity that defines active recovery. Heat exposure has separate considerations and is not necessary for a rest day.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_I_run_for_active_recovery\"><\/span><strong>Can I run for active recovery?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">For highly conditioned runners, a very slow, short jog might qualify as active recovery.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Whether a jog feels easy depends on your conditioning and current fatigue. Choose walking or complete rest if running feels demanding or uncomfortable.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_intense_should_active_recovery_be\"><\/span><strong>How intense should active recovery be?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Keep it easy enough to converse comfortably, while monitoring pain and fatigue. There is no need to meet a fixed heart-rate percentage or effort score.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Which_food_is_good_for_muscle_recovery\"><\/span><strong>Which food is good for muscle recovery?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Choose regular, varied meals rather than relying on one recovery food or a rigid post-workout deadline.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Foods rich in protein include chicken, fish, eggs, tofu, and legumes.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Good sources of carbohydrates include whole grains, fruits, and starchy vegetables.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Include vegetables and fruit for variety; no food in this list guarantees faster muscle recovery.<\/span><\/p>\n\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=active_recovery_day_workout\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/PilatesOlesia1.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2 style=\"text-align: left;\"><span class=\"ez-toc-section\" id=\"The_bottom_line\"><\/span><strong>The bottom line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">An active recovery day can include easy movement when that feels comfortable. Choose one short sample option and adjust it to your response.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Leave room for complete rest, regular meals, and sleep.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Stop if the activity increases pain or fatigue, and seek advice for persistent symptoms.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>An active recovery day workout uses easy movement, such as walking, gentle cycling, or comfortable mobility exercises, between harder sessions. Choose an activity that feels light and stop if it increases pain or fatigue. This guide offers six sample options; our guide to what to do on rest days compares other ways to plan time [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":94535,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[50],"tags":[],"coauthors":[45],"class_list":["post-94533","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bodyweight-training"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.8 (Yoast SEO v27.8) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Active recovery day workout ideas and tips | BetterMe<\/title>\n<meta name=\"description\" content=\"Rest days do not have to mean sitting still. \u2605 ACTIVE RECOVERY DAY WORKOUT \u27a4 see gentle moves that support recovery and mobility. Learn how to plan easy 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\/active-recovery-day-workout\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"6 active recovery day workout ideas for gentle movement\" \/>\n<meta property=\"og:description\" content=\"Rest days do not have to mean sitting still. \u2605 ACTIVE RECOVERY DAY WORKOUT \u27a4 see gentle moves that support recovery and mobility. Learn how to plan easy days.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/active-recovery-day-workout\/\" \/>\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:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2026-10-16T07:38:41+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2026\/10\/670-active-recovery-day-workout.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1920\" \/>\n\t<meta property=\"og:image:height\" content=\"1200\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\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=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"11 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/active-recovery-day-workout\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/active-recovery-day-workout\\\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/#\\\/schema\\\/person\\\/41ef0d9349957b3810a70e9bd1032249\"},\"headline\":\"6 active recovery day workout ideas for gentle movement\",\"dateModified\":\"2026-10-16T07:38:41+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/active-recovery-day-workout\\\/\"},\"wordCount\":1966,\"publisher\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/active-recovery-day-workout\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/cdn.betterme.world\\\/articles\\\/wp-content\\\/uploads\\\/2026\\\/10\\\/670-active-recovery-day-workout.png\",\"articleSection\":[\"Bodyweight Training\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">An active recovery day workout uses easy movement, such as walking, gentle cycling, or comfortable mobility exercises, between harder sessions. Choose an activity that feels light and stop if it increases pain or fatigue. This guide offers six sample options; our <\\\/span><a href=\\\"https:\\\/\\\/betterme.world\\\/articles\\\/what-to-do-on-rest-days\\\/\\\"><span style=\\\"font-weight: 400;\\\">guide to what to do on rest days<\\\/span><\\\/a><span style=\\\"font-weight: 400;\\\"> compares other ways to plan time off.<\\\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\\\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Active recovery is optional. Research does not establish it as a reliable way to improve later athletic performance (<\\\/span><a href=\\\"https:\\\/\\\/pubmed.ncbi.nlm.nih.gov\\\/29742750\\\/\\\"><span style=\\\"font-weight: 400;\\\">1<\\\/span><\\\/a><span style=\\\"font-weight: 400;\\\">).<\\\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>Key takeaways<\\\/strong><\\\/h2>\\r\\n<ul>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">An active recovery day uses easy movement between harder workouts.<\\\/span><\\\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Evidence that active recovery improves athletic performance remains limited (<\\\/span><a href=\\\"https:\\\/\\\/pubmed.ncbi.nlm.nih.gov\\\/29742750\\\/\\\"><span style=\\\"font-weight: 400;\\\">1<\\\/span><\\\/a><span style=\\\"font-weight: 400;\\\">).<\\\/span><\\\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Faster post-exercise lactate clearance does not establish a next-day performance benefit (<\\\/span><a href=\\\"https:\\\/\\\/pubmed.ncbi.nlm.nih.gov\\\/16446676\\\/\\\"><span style=\\\"font-weight: 400;\\\">2<\\\/span><\\\/a><span style=\\\"font-weight: 400;\\\">).<\\\/span><\\\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Some research found reduced soreness, but this does not guarantee a result from a particular routine (<\\\/span><a href=\\\"https:\\\/\\\/pubmed.ncbi.nlm.nih.gov\\\/29755363\\\/\\\"><span style=\\\"font-weight: 400;\\\">3<\\\/span> ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/active-recovery-day-workout\\\/\",\"url\":\"https:\\\/\\\/betterme.world\\\/articles\\\/active-recovery-day-workout\\\/\",\"name\":\"Active recovery day workout ideas and tips | BetterMe\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/active-recovery-day-workout\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/active-recovery-day-workout\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/cdn.betterme.world\\\/articles\\\/wp-content\\\/uploads\\\/2026\\\/10\\\/670-active-recovery-day-workout.png\",\"dateModified\":\"2026-10-16T07:38:41+00:00\",\"description\":\"Rest days do not have to mean sitting still. \u2605 ACTIVE RECOVERY DAY WORKOUT \u27a4 see gentle moves that support recovery and mobility. Learn how to plan easy days.\",\"breadcrumb\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/active-recovery-day-workout\\\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\\\/\\\/betterme.world\\\/articles\\\/active-recovery-day-workout\\\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/active-recovery-day-workout\\\/#primaryimage\",\"url\":\"https:\\\/\\\/cdn.betterme.world\\\/articles\\\/wp-content\\\/uploads\\\/2026\\\/10\\\/670-active-recovery-day-workout.png\",\"contentUrl\":\"https:\\\/\\\/cdn.betterme.world\\\/articles\\\/wp-content\\\/uploads\\\/2026\\\/10\\\/670-active-recovery-day-workout.png\",\"width\":1920,\"height\":1200,\"caption\":\"Woman performing a seated side stretch with a Pilates roller for an active recovery day workout.\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/active-recovery-day-workout\\\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Blog\",\"item\":\"https:\\\/\\\/betterme.world\\\/articles\\\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Fitness\",\"item\":\"https:\\\/\\\/betterme.world\\\/articles\\\/betterme-fitness\\\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Trainings\",\"item\":\"https:\\\/\\\/betterme.world\\\/articles\\\/betterme-fitness\\\/trainings\\\/\"},{\"@type\":\"ListItem\",\"position\":4,\"name\":\"Bodyweight Training\",\"item\":\"https:\\\/\\\/betterme.world\\\/articles\\\/betterme-fitness\\\/trainings\\\/bodyweight-training\\\/\"},{\"@type\":\"ListItem\",\"position\":5,\"name\":\"6 active recovery day workout ideas for gentle movement\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/#website\",\"url\":\"https:\\\/\\\/betterme.world\\\/articles\\\/\",\"name\":\"BetterMe Blog\",\"description\":\"Health &amp; Fitness\",\"publisher\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\\\/\\\/betterme.world\\\/articles\\\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/#organization\",\"name\":\"BetterMe\",\"alternateName\":\"Betterme Limited\",\"url\":\"https:\\\/\\\/betterme.world\\\/articles\\\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/#\\\/schema\\\/logo\\\/image\\\/\",\"url\":\"https:\\\/\\\/cdn.betterme.world\\\/articles\\\/wp-content\\\/uploads\\\/2023\\\/07\\\/BetterMe.png\",\"contentUrl\":\"https:\\\/\\\/cdn.betterme.world\\\/articles\\\/wp-content\\\/uploads\\\/2023\\\/07\\\/BetterMe.png\",\"width\":512,\"height\":512,\"caption\":\"BetterMe\"},\"image\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/#\\\/schema\\\/logo\\\/image\\\/\"},\"sameAs\":[\"https:\\\/\\\/www.facebook.com\\\/betterme.health.coaching\",\"https:\\\/\\\/x.com\\\/betterme\",\"https:\\\/\\\/www.instagram.com\\\/betterme\\\/\",\"https:\\\/\\\/www.linkedin.com\\\/company\\\/betterme-apps\",\"https:\\\/\\\/www.pinterest.com\\\/bettermetips\\\/\",\"https:\\\/\\\/www.youtube.com\\\/channel\\\/UC0svgcjc3jSgcryqo83spPQ\",\"https:\\\/\\\/www.tiktok.com\\\/@betterme.health.coaching\",\"https:\\\/\\\/apps.apple.com\\\/app\\\/betterme-health-coaching\\\/id1264546236\",\"https:\\\/\\\/play.google.com\\\/store\\\/apps\\\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US\",\"https:\\\/\\\/www.wikidata.org\\\/wiki\\\/Q114895798\"]},{\"@type\":\"Person\",\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/#\\\/schema\\\/person\\\/41ef0d9349957b3810a70e9bd1032249\",\"name\":\"BetterMe\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/cdn.betterme.world\\\/articles\\\/wp-content\\\/uploads\\\/2021\\\/11\\\/Frame-6-150x150.pngf8c457bbfb019eee5091c2120aabff05\",\"url\":\"https:\\\/\\\/cdn.betterme.world\\\/articles\\\/wp-content\\\/uploads\\\/2021\\\/11\\\/Frame-6-150x150.png\",\"contentUrl\":\"https:\\\/\\\/cdn.betterme.world\\\/articles\\\/wp-content\\\/uploads\\\/2021\\\/11\\\/Frame-6-150x150.png\",\"caption\":\"BetterMe\"},\"sameAs\":[\"#\"],\"url\":\"https:\\\/\\\/betterme.world\\\/articles\\\/author\\\/bttrm-admin\\\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Active recovery day workout ideas and tips | BetterMe","description":"Rest days do not have to mean sitting still. \u2605 ACTIVE RECOVERY DAY WORKOUT \u27a4 see gentle moves that support recovery and mobility. Learn how to plan easy 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\/active-recovery-day-workout\/","og_locale":"en_US","og_type":"article","og_title":"6 active recovery day workout ideas for gentle movement","og_description":"Rest days do not have to mean sitting still. \u2605 ACTIVE RECOVERY DAY WORKOUT \u27a4 see gentle moves that support recovery and mobility. Learn how to plan easy days.","og_url":"https:\/\/betterme.world\/articles\/active-recovery-day-workout\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","article_modified_time":"2026-10-16T07:38:41+00:00","og_image":[{"width":1920,"height":1200,"url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2026\/10\/670-active-recovery-day-workout.png","type":"image\/png"}],"author":"BetterMe","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"BetterMe","Est. reading time":"11 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/active-recovery-day-workout\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/active-recovery-day-workout\/"},"author":{"name":"BetterMe","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/41ef0d9349957b3810a70e9bd1032249"},"headline":"6 active recovery day workout ideas for gentle movement","dateModified":"2026-10-16T07:38:41+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/active-recovery-day-workout\/"},"wordCount":1966,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/active-recovery-day-workout\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2026\/10\/670-active-recovery-day-workout.png","articleSection":["Bodyweight Training"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">An active recovery day workout uses easy movement, such as walking, gentle cycling, or comfortable mobility exercises, between harder sessions. Choose an activity that feels light and stop if it increases pain or fatigue. This guide offers six sample options; our <\/span><a href=\"https:\/\/betterme.world\/articles\/what-to-do-on-rest-days\/\"><span style=\"font-weight: 400;\">guide to what to do on rest days<\/span><\/a><span style=\"font-weight: 400;\"> compares other ways to plan time off.<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">Active recovery is optional. Research does not establish it as a reliable way to improve later athletic performance (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29742750\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n<h2 style=\"text-align: center;\"><strong>Key takeaways<\/strong><\/h2>\r\n<ul>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">An active recovery day uses easy movement between harder workouts.<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Evidence that active recovery improves athletic performance remains limited (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29742750\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Faster post-exercise lactate clearance does not establish a next-day performance benefit (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/16446676\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Some research found reduced soreness, but this does not guarantee a result from a particular routine (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29755363\/\"><span style=\"font-weight: 400;\">3<\/span> ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/active-recovery-day-workout\/","url":"https:\/\/betterme.world\/articles\/active-recovery-day-workout\/","name":"Active recovery day workout ideas and tips | BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/active-recovery-day-workout\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/active-recovery-day-workout\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2026\/10\/670-active-recovery-day-workout.png","dateModified":"2026-10-16T07:38:41+00:00","description":"Rest days do not have to mean sitting still. \u2605 ACTIVE RECOVERY DAY WORKOUT \u27a4 see gentle moves that support recovery and mobility. Learn how to plan easy days.","breadcrumb":{"@id":"https:\/\/betterme.world\/articles\/active-recovery-day-workout\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/betterme.world\/articles\/active-recovery-day-workout\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/active-recovery-day-workout\/#primaryimage","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2026\/10\/670-active-recovery-day-workout.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2026\/10\/670-active-recovery-day-workout.png","width":1920,"height":1200,"caption":"Woman performing a seated side stretch with a Pilates roller for an active recovery day workout."},{"@type":"BreadcrumbList","@id":"https:\/\/betterme.world\/articles\/active-recovery-day-workout\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Fitness","item":"https:\/\/betterme.world\/articles\/betterme-fitness\/"},{"@type":"ListItem","position":3,"name":"Trainings","item":"https:\/\/betterme.world\/articles\/betterme-fitness\/trainings\/"},{"@type":"ListItem","position":4,"name":"Bodyweight Training","item":"https:\/\/betterme.world\/articles\/betterme-fitness\/trainings\/bodyweight-training\/"},{"@type":"ListItem","position":5,"name":"6 active recovery day workout ideas for gentle movement"}]},{"@type":"WebSite","@id":"https:\/\/betterme.world\/articles\/#website","url":"https:\/\/betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; Fitness","publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/betterme.world\/articles\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/betterme.world\/articles\/#organization","name":"BetterMe","alternateName":"Betterme Limited","url":"https:\/\/betterme.world\/articles\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","width":512,"height":512,"caption":"BetterMe"},"image":{"@id":"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/betterme.health.coaching","https:\/\/x.com\/betterme","https:\/\/www.instagram.com\/betterme\/","https:\/\/www.linkedin.com\/company\/betterme-apps","https:\/\/www.pinterest.com\/bettermetips\/","https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ","https:\/\/www.tiktok.com\/@betterme.health.coaching","https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236","https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US","https:\/\/www.wikidata.org\/wiki\/Q114895798"]},{"@type":"Person","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/41ef0d9349957b3810a70e9bd1032249","name":"BetterMe","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-6-150x150.pngf8c457bbfb019eee5091c2120aabff05","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-6-150x150.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-6-150x150.png","caption":"BetterMe"},"sameAs":["#"],"url":"https:\/\/betterme.world\/articles\/author\/bttrm-admin\/"}]}},"_links":{"self":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/94533","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\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=94533"}],"version-history":[{"count":7,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/94533\/revisions"}],"predecessor-version":[{"id":94541,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/94533\/revisions\/94541"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media\/94535"}],"wp:attachment":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=94533"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=94533"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=94533"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=94533"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}