Active Recovery

“Rest and motion, unrelieved and unchecked, are equally destructive” —Benjamin Cardozo

Sometimes we get caught up in our daily lives and aren’t as gracious to our bodies as we should be. We continue to work hard without rest.

Rest can seem counterproductive to fitness goals, but it is rejuvenating to our bodies and beneficial for our mental health. Recovery is essential for our muscles and our minds.

Recovery can be divided into two forms: active and passive.

Active recovery includes light-intensity movements that increase blood flow to the muscles, remove lactic acid and waste from the muscles, heal muscle tearing and reduce pain. Common active recovery methods include taking a brisk walk, doing yoga, lightly stretching, foam rolling sore muscles or even playing pickleball (depending on the intensity!). These activities can be done in between workout days/workout sets or as a cooldown from an intense workout. Because they are low intensity, your muscles can recover, become stronger and prepare for the next workout.

Enjoying the outdoors can be a great way to practice active recovery. Studies show being in nature can improve cardiovascular health, reduce stress levels and muscle tension, and increase mental focus.

Below, we’ve further expanded on methods of active recovery:

• Foam rolling: great for releasing muscle tightness, preventing injuries and improving blood circulation. When foam rolling, find uncomfortable spots in the muscle, then hold or roll over that spot with the foam roller for 15 to 20 seconds.
• Yoga: Studies show yoga has a plethora of health benefits. Holding poses helps build strength and stability. Controlled breathing and slow movements improve blood circulation and can act as a warm-up. A couple of poses to try are downward dog, cat-cow, child’s pose and the cobra.
• Light Cardio: Activities like walking, hiking, biking or swimming at light to moderate intensities increase blood flow to the muscles and are great for recovery. Getting out in nature is a great mood booster that helps enhance mental focus.
• Recreational activities: Spending the day roller skating, playing pickleball or shooting a basketball can be a great way to recover. These activities allow you to engage in light to moderate cardio/exercise without overexerting yourself. Remember to keep the intensity low to moderate to actually recover and not add another intense workout!

Passive recovery is a day of complete rest. This is done after intense days when your body is exhausted and you may need extra recovery. Passive recovery can look like taking a day off from exercise to binge your favorite show on Netflix or read a good book. While resting, it is important to remain aware of hydration and nutrition, as these areas can improve recovery. Remember that rest is necessary for your muscles and your mental health.

Recovery is an important tool to add to your routine. Active recovery optimizes our fitness routine and keep us mentally grounded. Incorporating low-intensity activities helps us reap the many benefits of active recovery, like mental relaxation, increased blood circulation and joint mobility. Remember to try a variety of active recovery methods to find what works best for you. A day of rest is not a day wasted!

About the author

Marvin Moore

Marvin Moore is a college help team member on the Slainte Fitness team at USLI.