Active recovery exercises are an important part of your fitness routine. Here are 5 things I do on an active recovery day.
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When it comes to fitness, many of us assume that more is better—more workouts, more sweat, more effort. But the truth is, rest and recovery are just as important as training. A well-planned rest day workout with active recovery exercises can help your body repair, reduce muscle soreness, and keep you moving without overexertion.
If you struggle with taking a day off from intense workouts or just want to keep your body feeling strong, mobile, and pain-free, these active recovery exercises will give you the perfect balance of movement and rest.
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What Is a Rest Day Workout?
A rest day workout doesn’t mean pushing your limits—it means engaging in low-intensity movement to promote blood flow, aid muscle recovery, and improve flexibility. Unlike full-on workout days, active recovery exercises are designed to keep your body moving without stressing your muscles or joints.
Some benefits of active recovery workouts include:
- Reducing muscle soreness and stiffness
- Preventing injury by improving mobility
- Promoting circulation for faster recovery
- Keeping your energy levels steady without overtraining
Now, let’s dive into 5 effective active recovery exercises that will keep you moving while still giving your body the recovery it needs!
1. Gentle Yoga & Stretching
One of the best ways to recover on a rest day is through gentle yoga and stretching. Not only does yoga help with mobility and flexibility, but it also promotes deep breathing and relaxation—something we could all use more of!
Try These Active Recovery Stretches:
- Cat-Cow Pose – Improves spinal mobility and eases back tension.
- Downward Dog – Stretches the hamstrings, calves, and shoulders.
- Child’s Pose – Relieves tension in the hips, back, and neck.
- Seated Forward Fold – Helps with hamstring and lower back tightness.
Spending just 10–15 minutes doing these active recovery exercises can leave you feeling looser, lighter, and more refreshed.
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2. Low-Intensity Walking
A simple 30-minute walk is one of the most effective rest day workouts you can do. Walking keeps your body moving without putting strain on your muscles, making it a perfect active recovery exercise after an intense training day.
Why Walking is Great for Active Recovery:
- Increases circulation to flush out lactic acid and reduce soreness.
- Boosts energy and mood by releasing endorphins.
- Improves joint mobility without excessive strain.
For an added bonus, take your walk outside in nature to get fresh air and mental clarity!
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3. Foam Rolling & Mobility Work
Foam rolling is a game-changer when it comes to active recovery exercises. It works by applying gentle pressure to tight muscles, breaking up tension and improving circulation.
Foam Rolling Focus Areas:
- Quads & Hamstrings – Helps with tight legs from running or strength training.
- Upper Back & Shoulders – Releases tension from poor posture or weightlifting.
- Glutes & IT Band – Reduces hip tightness and improves mobility.
Spending 10 minutes foam rolling on your rest day workout can make a huge difference in how your body feels and moves the next day.
4. I often eat at maintenance
I get really hungry on active rest days. Working out seems to suppress my appetite and gives me energy, so I always feel a bit sluggish sticking with my basic active recovery exercises. I do try to stick within my macros, but sometimes it just isn’t possible, so I eat at maintenance, which is adding about 250 calories to my day.
A few ways I do this without going overboard:
- I will swap my 80 calorie yogurt for breakfast with Kodiak protein oatmeal – I keep them on hand specifically for my rest days.
- I make my favorite high protein edible cookie dough recipe for a snack!
- Instead of my regular yasso bar in the evening (100 calories) I opt for the crunch version (150 calories).
These simple swaps help me get more calories without going crazy and ruining my day!
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5. I often have a little extra protein
I know that while my body is recovering from a big lifting day, it needs a little extra protein. One of my favorite ways to do this is with Protein2O waters. I always keep them on hand, but don’t drink them every day.
Final Thoughts: How to Maximize Your Active Recovery Days
A rest day workout should help your body recover and recharge—not push it to the limits. By incorporating active recovery exercises like gentle yoga, walking, foam rolling, swimming, and light strength work, you’ll give your muscles the movement they need without overtraining.
✨ Quick Recap of the Best Active Recovery Exercises:
✔ Gentle Yoga & Stretching – Loosen tight muscles and improve flexibility.
✔ Low-Intensity Walking – Promote circulation and energy levels.
✔ Foam Rolling & Mobility Work – Reduce soreness and prevent injury.
✔ Swimming or Light Cycling – Low-impact cardio to keep you moving.
✔ Bodyweight & Core Exercises – Light movement to stay active without overexertion.
Next time you’re planning a rest day workout, try incorporating one or more of these active recovery exercises to help your body feel refreshed, strong, and ready for your next workout.
đź’¬ Do you have a favorite way to recover? Share your go-to rest day routine in the comments!
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XOXO,
Allison
