While it is important to be physically active and incorporate movement most days of the week, it is equally as important to give yourself and your body a break. Taking at least one day of complete rest from demanding physical activity is good for your health, allowing you to recover and return stronger.
What exactly is a rest day?
A ‘rest day’ is a day that you take off from your regular exercise or sports routine. This time gives the body a chance to rest, repair and recover from workouts, and help you prevent overuse and other injuries.
However, a rest day doesn’t necessarily mean being a complete couch potato. Unless you have an injury and/or are in pain, in that case, take a true rest day. But research has shown that low-impact activities on your rest day are good for you.
When to take a rest day?
If you typically do a high intensity workout routine, or follow a more intensive training plan, taking a rest day every 3-4 days is best for recovery.
If your daily exercise is typically less intense, like a daily walk, yoga practice or light strength training, then plan for a rest day every 7-10 days.
There are other signs that you may need a rest day, according to ACE, avoid overtraining and take a rest if you start to see these warning signs from your body:
Persistent muscle soreness. Being a little sore after a workout is normal, but being painfully sore or constantly sore is a sign you need to give them a break to truly repair and recover.
You continually feel fatigued and sluggish after your workouts. Sometimes you feel fatigued after a difficult workout, but if you feel like a sloth repeatedly and have a hard time making it through the rest of the day, it’s time for a rest.
You’ve started craving heavy ‘comfort’ foods, are binge eating, or mindless eating. According to human performance expert, Dr. Phil Maffetone, overtraining often leads to “abnormal hunger or cravings for sweets.” If you start experiencing uncontrollable cravings for caffeine and sweet or salty carbohydrates, it may be a sign that your body is compensating for systemic exhaustion.
You are having trouble sleeping, experiencing mood swings or irritability. These are signs that hormones are out of sync and need a chance to reset.
What happens during a rest day?
Your body has the chance to repair and rebuild muscle tissues. Intense exercise or strength training creates microscopic tears in the muscle tissues, a rest day allows for extra time for your body to repair the muscle tissue and build it back stronger.
Replenish your body’s energy stores. A rest day will give your body the chance to refill muscle glycogen levels, reducing muscle fatigue and preparing them for their next workout.
Low impact movement on a rest day will encourage your circulatory system to perform its job of removing metabolic byproducts in muscle cells (from using energy during exercise) while also delivering the oxygen and nutrients used to help repair damaged tissues.
Your mind has a chance to rest as well.
What to do on a ‘rest’ day?
If you need a true rest day, spend time on another hobby, enjoy time with friends and family, read a book or catch up on your favorite show. Take the extra time to cook your favorite meal, do some baking or meal prep for the days ahead.
For a light impact rest day, go for a walk, do a slow flow or yin yoga class, go for a leisurely bike ride, or take an easy hike in nature.
This is also the perfect day to take some time for rehab activities such as foam rolling, mobility movements, or stretching.
Lastly, schedule your massage therapy, physical therapy or chiropractic sessions for these days as well.
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