I’ve said it once and I’ll say it again, I hate rest days vehemently. However, I can’t deny the fact that as a NASM-CPT and simply an active individual, I know there are certain signs your body is in desperate need of a rest day.

That said, all rest days don’t have to mean doing absolutely nothing. On the contrary, you can transform traditional rest days into active rest days with an active recovery workout or a lighter rest day workout. Here are some ideas on what you can do with your rest days if you still want to be active.

Active rest days

First of all, what is an active rest day? Active rest days, or an active recovery workout, is when you do some sort of light movement that’s less intense than what you normally do on your regular workout days. 

Basically, it involves still finding a way to get in some sort of movement. For example, if you normally engage in heavy weight lifting, HIIT classes, or running, you may opt for a deep stretching class, walking with a friend, or yoga.  

Active recovery workout

If you’re looking for a rest day workout, consider some of these ideas for your next set of active rest days.

1. Engage in another activity

It may seem contradictory, but when it comes to active rest days, you may want to engage in another activity or sport that doesn’t seem like a workout. For example, fellow aSweatLife ambassador Anchisa Pipatpinyopong says, “Personally, tennis doesn’t sound restful, but it’s so fun that it doesn’t feel like a workout.” Another option Pipatpinyopong enjoys is golf. 

There are a variety of sports you can try, whether it’s badminton, basketball, beach volleyball, pickleball, spikeball, or tetherball. Pick an activity or sport to engage in that may still include physical movement but doesn’t feel like actual work.

2. Foam roll and mobility exercises

Another way to have an active recovery workout is to foam roll. According to NASM, foam rolling is the most popular self-myofascial technique. Self-myofascial rolling (SMR) can be done with a number of tools, including a handheld foam roller, a foam roller, or a massage ball. 

I could get really fancy with an explanation here, but to keep it simple, gentle pressure applied by a foam roller or other tool (similar to the pressure given during a massage) helps to release any unwanted muscular tension that may have developed during more intense workouts throughout the week.

You may also include mobility exercises to help improve your overall mobility both inside and outside of the gym. Many studios now offer recovery classes that include mobility training so if you’re not sure where to begin, check them out to learn more.

3. Leisure activities

Another great way to spend those active rest days is to engage in leisure activities. “Even leisure activities like playing a casual game of frisbee, gardening, or taking a leisurely hike can be good ways to stay active while allowing your body to recover,” shares Nolwen Cameron, NASM-certified personal trainer and team member at My Phenom Fitness with 8+ years in the industry.

4. Low-impact cardio

Another great active recovery workout is low-impact cardio. 

NASM writes, “You can merely perform [an active recovery] workout by walking out in Mother Nature or using a piece of cardio equipment like a bike, elliptical, rowing machine, or even swimming.”

Start slow with a five-minute warm-up then gradually build into a good pace for you. For the next 20 minutes, maintain a steady pace that gets your heart rate up but still allows you to hold an ongoing conversation. If you start to lose your breath, slow down slightly. After that, incorporate a five-minute cool down until it is time to stop and go on with your day.

Pick what works for you. Pipatpinyopong says, “When I ‘rest’ from running, I bike or swim, but when I ‘rest’ from strength, I shake out my legs by cycling.” It all depends on what works best for you, your body, and your workout schedule. Remember, everybody and every body is different.

5. Massage or recovery service 

A massage or recovery service may not sound like a rest day workout, but they are both great options for active rest days. Show your muscles a little extra love by scheduling a professional massage, or if that’s not an option (because hello, budget), use an at-home massage gun. My personal favorite is the Ekrin 365.

If your gym or health club offers recovery services, check those out as well. One of my newest go-to recovery services includes compression therapy using compression boots. Hey, I may look like the Michelin man or that giant marshmallow dude from GhostBusters, but my lower body is in heaven.

6. Meditation and mindfulness practices

When initially thinking of active rest days, you probably don’t think of meditation and mindfulness practices, but according to Cameron, they count. “While these do not constitute physical activity, they can help with mental recovery, which is an equally important aspect of overall health and fitness,” she says.

7. Pilates

Cameron also recommends booking a Pilates class. “Like yoga, Pilates focuses on body control, flexibility, and strength. It is a low-impact exercise that is easy on your joints,” making it the perfect active recovery workout. If y’all need a recommendation and are in the city of Chicago, go see my girl Erica over at Studio Lagree in Old Town and River North.

8. Stretch

Another great option for an active recovery workout for your active rest days includes something we should all probably do more of — stretching. Flexibility is the normal extensibility of soft tissues that allow for a full range of motion of a joint. If you’re looking to have a better range of motion with more flexibility, consider an active recovery workout that’s all about stretching.

9. Walk

Who doesn’t love a good walk? A daily walk is one of my non-negotiables in life, one which I believe you’ll never regret, and lucky for me, walking is another great option for an active recovery workout for all of those active rest days. 

Stacy Speck, another aSweatLife ambassador, enjoys walking, especially a morning coffee walk while talking with friends when she doesn’t have to work.

Sarah Stanley, another aSweatLife ambassador, is a big proponent of walking with a purpose. “Like checking out a new park or neighborhood or walking to something like ice cream or Italian ice,” she says. Umm, walking to get food — count me in!

10. Yoga

Another classic active recovery workout or rest day workout to incorporate on those active rest days is yoga. Speck says, “I enjoy yoga for mindfulness and can add in as much strength and stretching [as I would like] or focus on a specific area as needed.” 

Whether you decide to try naked yoga from the friendly confines of your very own home or you decide to sign up for a more traditional class with an instructor, yoga is another great option for an active recovery workout.

The bottom line on active rest days

NASM reminds us that the goal of any recovery technique is to help the body return to homeostasis. Simply stated: After you’ve fully recovered from exercise, you should feel refreshed, no longer sore, and physically ready for the next workout.

Per NASM: “An active recovery workout seeks to accomplish this goal using low-intensity (30-60% maximum heart rate) movement to increase blood flow to simultaneously bring oxygen-rich blood to tissues and remove the cellular waste produced during exercise. Think of active recovery as a way to promote delivering nutrients to your muscles so that they can recover and heal at a faster rate than if you were sitting on the couch.”

However, when engaging in an active recovery workout or a rest day workout, ask yourself, “After completing this workout, will I feel exhausted or invigorated?” If your answer hedges on being exhausted, tired, or worn out, it’s probably going to be too intense to be doing on one of your active rest days. If this is the case, consider another option that’s a little bit more low-key.

Cameron says it best: “Remember, the goal of an active rest day is not to exhaust yourself, but to engage in light activities that keep your body moving, promote recovery, and reduce stress. It is about finding balance and giving your body the rest it needs to perform optimally during more intensive workout days.”

Always listen to your body and take it easy if you need to. Recovery is an essential part of the process of becoming fitter, stronger, and healthier. (Can I get an amen?!)