10 Health Benefits of Active Recovery for Both Your Body and Mind
Active recovery may sound funky and confusing for beginners in the fitness world.
How can you recover actively? Isn’t the point of recovery to rest and do nothing?
Yes and no. Rest days (days when you don’t work out) are a must in your fitness journey.
However, you can spend your rest days in two ways - relaxing all day without doing anything (besides home duties) or moving your body to recover faster.
Keep reading to understand the health benefits of active recovery for your body and mind.
Health Benefits of Active Recovery
You probably wonder why you should choose active recovery.
It has many benefits for you (we will discuss them in a moment).
However, the most significant benefit is that active recovery improves your overall health. It’s the ultimate favor you’re doing for your future self.
Now, let’s dive deeper into the other health benefits of active recovery.
#1 It speeds up your results.
It sounds odd, I know. But rest and active recovery get you faster results than working out daily.
When you work out, your body perceives it as stress. Therefore, it needs some time to recover from that stress and come back on track.
Rest days allow your body to build and grow your muscles.
You speed up the process when you add a light activity on your rest days.
#2 It reduces soreness.
If you have a few sweaty workouts, you feel pretty sore.
Taking an active recovery day helps you reduce the soreness. It leaves you feeling fresh and full of energy.
#3 It helps you build muscle faster.
As I mentioned, the body builds muscle when you rest.
Don’t think that working out every day will get you fast results. It won’t. This way, you only stress your body more and slow down the process of building muscle.
You build muscle faster when you take adequate rest and add recovery activities.
#4 It helps you be mindful and present.
Active recovery practices help you be mindful and present. Most of the activities are light.
While you still engage in different movements, you don’t need extra physical or mental energy.
You manage to stay present and appreciate what you currently have.
#5 It helps you explore new interests.
You may find a new interest or a hobby while looking for recovery activities.
Don’t stop yourself from being curious. Explore what you enjoy, and try a new activity once a month.
This way, you may discover a new hobby while helping your body recover faster.
#6 It improves physical and mental health.
Active recovery days are excellent for your physical health - to help your body recover from workouts and build muscle.
However, they are also great for your mental health. As I mentioned, recovery activities help you stay present and take care of yourself.
Check some of the activities below.
#7 It helps you maintain training consistency.
Have you ever felt burned out from working out too much?
It can happen when you have a fitness goal - you’re super motivated.
Don’t get me wrong - it’s great to feel this way.
But this shouldn’t be a reason for you to do countless workouts and spend 2+ hours at the gym daily.
Once the initial motivation is gone, you feel like you can’t keep doing this anymore. You feel exhausted and anxious.
Having a schedule for when to take a rest or active recovery day helps you stay on track without burning out.
Also, active recovery days make you feel more energetic.
Having more energy helps you maintain training consistency.
Don’t aim for perfection. Go for consistency.
#8 It gives you time to work on mobility.
Active recovery days give you time to work on mobility. Mobility supports your form, increases flexibility, and helps you perform exercises easier.
Being consistent with mobility exercises helps you experience the above benefits faster.
Stretching on recovery days improves mobility and flexibility.
#9 It keeps stress levels low - workouts are stressful for the body (good stress).
Active recovery days help you keep your stress levels low.
As we already discussed, your body sees workouts as stress. It needs time to recover and get back on track.
Recovery activities also help your mind rewind so you can manage stress in a healthy way.
#10 It encourages you to spend more time and create memories with friends and family.
Looking to do new activities on your rest days helps you spend more time with your closest people.
You can find a practice, sport, or hobby you can do together.
Think of all the unforgettable memories you can create together while you take care of your health.
What is active recovery?
Rest days are the days when you don’t work out. You can either lie and relax all day (passive recovery) or move your body in a way that helps you wind down while staying active.
With all the listed benefits above, active recovery is a great choice to move your body in a way that’s good for you and that you enjoy.
When to avoid active recovery?
Even though active recovery has so many benefits, there are cases when it’s better to avoid it.
If you’re injured or in pain, avoid any activity that might increase your pain or your recovery period. If you need, seek a physician’s help immediately.
When to take a rest day?
Rest days are a way to help your body recover faster. There’s no exact formula for when to take a rest day.
Common signs you need a rest day are constantly feeling anxious and exhausted, sore muscles, and low motivation.
Active vs. Passive Recovery
Active and passive recovery are both beneficial. Active recovery is when you don’t work out but still add a movement to your day (not your usual workout).
Passive recovery is when you choose to rest all day - lying on the couch, reading a book, or watching your favorite Netflix show. It involves less physical activity and movement.
They are both beneficial for your body and mind. Think of what you currently need and want to do to choose between both.
Pick what to do on your rest days for optimal physical and mental health benefits.
Types of Active Recovery
There are three types of active recovery:
End with a cooldown session
You can choose to end your workout with a cooldown session.
This way, you help your body understand you've finished the workout and it’s time for rest.
Add a few light exercises and stretches for ultimate results.
A cooldown session after your workouts is beneficial if you have the time.
I won’t lie to you - it will elongate your time at the gym by around 15 minutes.
Also, it’s not enough time for your body to recover.
If you enjoy cool down sessions, incorporate them with full active recovery days (keep reading).
During interval (circuit) training
The second type of active recovery is to do it between exercises.
For example, if you sprint for 5 minutes, you may take 3 minutes to walk on the treadmill.
It helps you keep your body active for longer.
On your rest day
The last type is the one I recommend - take a full active recovery day.
Those are days when you don’t do any of your usual workouts (e.g. strength training) but incorporate lighter activities.
Those practices keep your body active and moving while helping you recover faster.
Goals of Active Recovery Days
The most common goals are:
Recover faster
Improve physical and mental health
Engage in new activities
Spend more time with friends and family
What to Do on Active Recovery Days?
After you’ve understood the numerous health benefits of active recovery, let’s see what you can do on those days.
Here are 8 activity ideas for an active recovery day.
#1 Walking
Walking is a proper way to move your body daily while supporting active recovery.
You can walk on a treadmill at the gym or go out for a walk in the park.
If the weather is nice, I would recommend you go out to get some fresh air.
Walking is one of my favorite activities to unwind and de-stress my mind. It helps you be present and reflect on your life.
Call a friend and go together for a walk in the park. You can make a picnic or grab your favorite Starbucks drink - whatever sparks your vibe.
#2 Swimming
Swimming is a wonderful activity to move and exercise your whole body.
It’s light and can help you recover faster.
If you have access to a pool or live on the seaside, take advantage of it. Go swimming once per week.
Swimming is also great because you have no access to your phone. You have time off social media, emails, and the digital world.
It’s the perfect activity to move your body and, at the same time, unwind your mind.
#3 Yoga
Doing yoga not only keeps your body active but helps you be more mindful and purposeful.
Yoga is perfect for you if you like a light activity. It encourages clear thinking and being present.
If you want to do yoga, there are two options.
The first one is to go to group classes.
Most gyms and fitness centers offer group classes, and yoga is always on the schedule.
Group classes help you stay motivated and committed. You can also meet new people with the same goals as yours and build new friendships.
If your schedule does not allow you to attend a group class or you don’t have that much time, the second option is for you.
You can do yoga from the comfort of your home. All you need is a yoga mat.
There are numerous free yoga workouts on YouTube.
You can follow along and pick a shorter or longer video, depending on how much time you have.
Make your yoga workouts more enjoyable and relaxing - light candles or incense sticks.
If you have kids, include them in your workouts. They can have fun while you take care of your physical health.
#4 Stretches
Stretches help you become more flexible, recover faster, and improve mobility.
After heavy strength training days, it’s necessary to take some time for stretching.
It decreases muscle stiffness while increasing the joint range of motion.
Stretches also improve your posture, and enhance nutrient transport by increasing blood supply to joints and muscles.
If you have very little time (like 5-10 minutes), I recommend you do some stretches. They are easy to perform, have numerous benefits, and take so little of your time.
#5 Gun Tissue Massage
Like stretching, gun tissue massage relaxes your muscles and reduces the stiffness and pain caused by it.
A tissue massage gun is a neat investment if you are weightlifting at least three days a week.
It will speed up your results while leaving you feeling relaxed and refreshed.
#6 Foam Rolling
Foam rolling has a similar function to a massage gun.
In my experience, I found it very hard to roll in the beginning as it was painful. However, when you get used to it, the foam roller relaxes your muscles as it breaks their stiffness (hence the pain).
It’s cheaper than a massage gun but still has a tremendous effect.
Foam rolling improves and speeds up your recovery. Oh, and it only takes 5 minutes.
Foam rolling is a time-efficient practice that helps you recover faster and reduces muscle stiffness.
#7 Rollerblading
If you had rollers as a child, rollerblading would be the perfect nostalgic activity.
It’s fun, keeps you active, and gives you a new way to explore the town or city where you live.
#8 Hiking
You’ll be surprised at how many hiking spots are near you. You simply have to find them.
The easiest way is to google hiking + your location or type hiking near me.
Hiking is like walking but brings you even closer to nature.
Research and look through reviews and tips online from people who have already done it before going for a hike.
Don’t underestimate a hike’s difficulty, especially if you don’t have experience.
Always grab with you a bottle of water and some snacks.
How to Choose an Activity
Choosing an activity to do on your rest day depends on three factors.
The first one is what you prefer doing.
Pick something you like doing. It will help you stay consistent.
Also, it makes you see moving your body as something you love, not a chore.
Don’t engage in an activity you don’t enjoy.
Stay open-minded and try new things. It allows you to broaden your experience and interests.
The second one is whether you have access to a certain activity.
If you love swimming but don’t have access to a pool year-round, then choose something else.
However, don’t let the lack of a pool keep you inactive. There are numerous other practices you can participate in.
The third factor when choosing an activity is your time availability.
If you love hiking but have only 10 minutes, choose yoga, stretching, or foam rolling.
Do the most of what you can with the time you have.
The bottom line is: stay active - in ways you enjoy, for the time that you have. Don’t overcomplicate it.
Final Thoughts
Active recovery days have numerous health benefits for you.
The most valuable ones are to speed up and improve your recovery, reduce muscle stiffness, stay consistent with your workouts, and spend more quality time with friends and family.
Your ultimate goal is to feel better after an active recovery day.
Movement is vital. Fall in love with moving your body, and you’ll be healthier than 90% of the population.
If you feel lost in the nutrition world and need guidance to live your healthiest and happiest life, check out my 1:1 coaching. I can’t wait to help you build a healthy lifestyle you can stick to daily.
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I hope this article motivated you to keep on going with your wellness journey with more confidence.
Until next time.
- Mariya
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