What Should You Actually Be Doing On Rest Days? Fitness Experts Weigh In

There's no question that exercise is vital to our mental and physical well-being. But as fitness becomes less about the 6 a.m. treadmill workout and more about the evening restorative yoga session, it's become clear that taking days off from strenuous exercise—ideally one or two every week—is exceedingly important when it comes to longevity. In other words, if you want to play outside with your grandchildren in your 70s, show your joints some love now by taking a load off a few times a week.

But what should you actually be doing on rest days? Are they designated days to sit on the couch with a bowl of popcorn and a new Netflix series, or should you find a way to move, just less intensely?

Here's the deal: When we exercise in a strenuous way, our muscles break down, causing micro-tears. That sounds like a bad thing, but it really isn't—these micro-tears are exactly how our muscles get stronger. Still, they need to be given the proper care and support in order to bounce back each time injury-free.

When we move (rather than sitting still), it facilitates blood flow, which carries nutrients that assist in repair. "Active recovery means you're less likely to be as stiff or sore when returning to workouts, and you'll perform better as well because your body is primed," says professional athlete and sports and conditioning coach Andia Winslow. "This could be a slow meander in one's neighborhood, a casual bike ride, frolicking in a pool, a directed stretching session, or even a massage. And let's not neglect mental recovery in the form of meditation and breath work—the body and mind needs time to repair, too. It seems counterintuitive, but the real build and growth happens during rest."

If walking or light cycling isn't you thing, opt for a yoga class that's less about the sweaty vinyasas and more about recovery, such as yin yoga.

"Yin yoga is amazing for off days," says Doctor Tiffany Lester of Parsley Health. "Not only does it activate the parasympathetic nervous system, which is responsible for digestion and relaxation, but it gives the body the chance to spend extended periods in poses that stretch tight muscles. I'm personally not great about stretching after workouts, and this forces me to extend every muscle in my body."

While on hands and knees, create a neutral pelvic position. Maintaining a neutral pelvis, raise your opposite arm and leg off the floor to reach for opposing walls. Benefits of this pose include rotational stability around spinal column, as well as improving core strength, balance, and pelvic control. This is especially important on rest days. You want to continue to improve core strength and help your body learn and adapt to the stimulus you provided. Challenging stability, balance, and proprioception will help elicit an improved regeneration compared to just sitting around.