9 Best Active Recovery Activities

<script type="application/ld+json"> { "@context":"http://schema.org", "@type":"BlogPosting", "author": { "@type": "Person", "name": "Ben Kissam, BS" }, "publisher": { "@type": "Organization", "name": "Warrior Made", "logo": { "@type": "ImageObject", "url": "https://www.warriormade.com", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2020/05/family-sports-recovery-0252.jpg" } }, "headline":"9 Best Active Recovery Activities", "datePublished":"2019-10-05", "dateModified": "2020-05-19", "description":"Boost your recovery, reduce soreness, and improve workout performance with these 9 awesome active recovery ideas!", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2020/05/family-sports-recovery-0252.jpg" } </script> <script type="application/ld+json"> { "@context": "https://schema.org", "@type": "FAQPage", "mainEntity": [{ "@type": "Question", "name": "What is active recovery?", "acceptedAnswer": { "@type": "Answer", "text": "Active recovery is a type of low-intensity movement performed on rest days, or after particularly challenging exercise sessions. Typically, these are lighter workouts that use low-impact functional movements to get your heart rate up a bit and your muscles stretched out. Activities that fit into this category include walking, stretching, and even doing yard work." } }, { "@type": "Question", "name": "Why is active recovery important?", "acceptedAnswer": { "@type": "Answer", "text": "Active recovery days are important because they boost muscle recovery, reduce soreness and inflammation, and help you stay focused on your routine. By adding these lighter days, you'll get more exercise overall throughout the week and likely boost performance during your regular workouts." } }, { "@type": "Question", "name": "Is active recovery better than rest?", "acceptedAnswer": { "@type": "Answer", "text": "Active recovery is better than rest in the sense that it offers your body (and mind) additional benefits that you wouldn't gain if you simply took the day off. Therefore, the answer is yes in most cases. However, if you really pushed it in yesterday's workout and are now very sore, taking the whole day off might be the right choice." } }, { "@type": "Question", "name": "What are good active recovery exercises?", "acceptedAnswer": { "@type": "Answer", "text": "Here is a list of 9 active recovery activities you can do in between workouts. <br>1. Walking<br> 2. Going for a swim<br> 3. Ride a bike<br> 4. Front bend stretch<br> 5. Yard Work<br> 6. Playing sports with family</ol>" } }] } </script> <article> <div> <ul> <li><a href="#section1">What is Active Recovery?</a></li> <li><a href="#section2">Is Active Recovery Better Than Rest?</a></li> <li><a href="#section3">What Are Good Active Recovery Exercises? (9 Ideas)</a></li> </ul> </div> <section> <p>Want to promote muscle recovery in between workouts? Reduce soreness? Burn off some stress?</p> <p>Then you should start programming active recovery sessions into your routine.</p> <p>As the name implies, active recovery is when you use movement to relieve your sore muscles and get them ready for the next day's workout.</p> <p>Your options for off-day activities are pretty diverse, so we'll show you our 9 favorites below, and go over why this type of training is important for getting results.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section1"> <h2>What is active recovery?</h2> <p>Active recovery is a type of low-intensity movement performed on rest days, or after particularly challenging exercise sessions. ^{<a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5499938/" rel="nofollow noreferrer">1</a>}</p> <p>Typically, these are lighter workouts that use <a target="_blank" href="https://www.warriormade.com/content/exercise/low-impact-exercises/" rel="noreferrer">low-impact functional movements</a> to get your heart rate up a bit and your muscles stretched out. Activities that fit into this category include walking, stretching, and even doing yard work (see below for more ideas).</p> <p>Here's an example of what your training week might look if you were using active recovery days:</p> <ul> <li>Monday- Workout #1</li> <li>Tuesday- Active recovery</li> <li>Wednesday- Workout #2</li> <li>Thursday- Off</li> <li>Friday- Workout #3</li> <li>Saturday- Active recovery</li> <li>Sunday- Off</li> </ul> <p>That's 3 workouts, 2 lighter active recovery days, and 2 full rest days. This enables you to get a little more movement time in without compromising your overall performance or overdoing it.</p> <h3>Why is active recovery important?</h3> <p>Active recovery days are important because they boost muscle recovery, reduce soreness and inflammation, and help you stay focused on your routine. ^{<a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4096096/" rel="nofollow noreferrer">2</a>, <a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6628249/" rel="nofollow noreferrer">3</a>, <a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3505409/" rel="nofollow noreferrer">4</a>}</p> <p>By adding these lighter days, you'll get more exercise overall throughout the week and likely boost performance during your regular workouts.</p> <p>Another reason active recovery is important is that it can be good for the <i>psychological side</i> of your fitness routine.</p> <p>Instead of feeling like you <i>always</i> have to push yourself day in and day out, active recovery sessions can provide a nice mental reprieve from your workout program without feeling like you "skipped" your session for the day.</p> <p>This is a huge benefit, because how you feel about your workout routine and making consistent, <a target="_blank" href="https://www.warriormade.com/content/exercise/fitness-tips-for-motivation/" rel="noreferrer">empowered choices</a> have both been shown to improve long-term results. ^{<a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6352612/" rel="nofollow noreferrer">5</a>}</p> <h3>Benefits of active recovery</h3> <p>Here are all the things you stand to gain from programming active recovery days:</p> <ul> <li>Increased circulation (which can reduce soreness and boost muscle recovery)</li> <li>Improved flexibility</li> <li>Reduced lactic acid buildup (a byproduct of exercise that also contributes to soreness and fatigue) ^{<a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6628249/" rel="nofollow noreferrer">6</a>}</li> <li>Potential for better performance in future workouts ^{<a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5051742/" rel="nofollow noreferrer">7</a>}</li> <li>Additional calories burned </li> <li>Positive psychological effect (being able to make empowered choices about your routine)</li> </ul> <p>As you can see, active recovery offers a ton of benefits. But there could be some circumstances where taking the whole day off could be the best way to go.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section2"> <h2>Is active recovery better than rest?</h2> <p>Active recovery is better than rest in the sense that it offers your body (and mind) additional benefits that you wouldn't gain if you simply took the day off. Therefore, the answer is "yes" in most cases.</p> <p><i>However</i>, if you really pushed it in yesterday's workout and are now very sore, taking the whole day off might be the right choice.</p> <p>Again, it goes back to making empowered choices about your routine: if you are working out three days a week and want to do a little extra movement on the days in between, do it. </p> <p>Both rest <i>and</i> active recovery are beneficial parts of your fitness routine. It's up to you to make the choice that's right for you, observe how the situation plays out, and then use that information to guide your decision-making in the future.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section3"> <h2>What are good active recovery exercises? (9 ideas)</h2> <p>Here is a list of 9 active recovery activities you can do in between workouts. </p> <p>The options listed below range from light cardio to stretching to doing yardwork or playing games with your family.</p> <p>At the bottom of many sections, you'll find an active recovery day workout suggestion. Feel free to use it or make up your own—just remember to keep it light. 20 to 30 minutes is all you need for most of these!</p> <img style="max-width:100%;" class="img-fluid" src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/family-walk-active-recovery-0252.jpg" alt="family walk active recovery"> <h3>1. Walking</h3> <p>Our #1 go-to active recovery day workout is a simple 30-minute walk in between workout days. It's an extremely beneficial activity that almost anyone can do.</p> <p>Just consider some of the health benefits walking offers^{<a target="_blank" href="https://www.ncbi.nlm.nih.gov/pubmed/3282085" rel="nofollow noreferrer">8</a>}:</p> <ul> <li>Improved cardiovascular health</li> <li>Reduced anxiety and improved mental health</li> <li>Accelerated fat loss* ^{<a target="_blank" href="https://www.ncbi.nlm.nih.gov/pubmed/28794207" rel="nofollow noreferrer">9</a>}</li> <li>Improved stability (walking is a contralateral exercise, so it helps improve balance and coordination on both sides of the body at once!)</li> <li>Increased circulation ^{<a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4154227/" rel="nofollow noreferrer">10</a>}</li> </ul> <p><i>*The intensity of walking is such that it naturally burns fat, not stored muscle glycogen, for fuel while you do it. This means walking a fantastic idea if you're trying to lose weight!</i></p> <p><strong>Active recovery day workout</strong>: Go for a 30 minute walk.</p> <img style="max-width:100%;" class="img-fluid" src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/swimming-active-recovery-0252.jpg" alt="swimming active recovery"> <h3>2. Going for a swim</h3> <p>Swimming is a <a target="_blank" href="https://www.warriormade.com/content/exercise/low-impact-exercises/" rel="noreferrer">low-impact</a> form of cardio that's also great for promoting muscle recovery. ^{<a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3931336/" rel="nofollow noreferrer">11</a>}</p> <p>You'll need access to a pool, lake, ocean, or local community center to swim, which could make it logistically challenging. </p> <p>But if that's doable for you, swimming is one of the best off-day activities you can do to get the blood pumping without overdoing it.</p> <p>Here's a tip: if you do wind up paying a drop-in fee at a community center, look for one that has a hot tub. A hot water soak will help loosen up your muscles more and is a perfect way to relax after a nice swim! ^{<a target="_blank" href="https://www.ncbi.nlm.nih.gov/pubmed/29470824" rel="nofollow noreferrer">12</a>}</p> <p><strong>Active recovery day workout</strong>: 15 to 20 minutes of light swimming or treading water.</p> <img style="max-width:100%;" class="img-fluid" src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/bike-ride-recovery-0252.jpg" alt="bike ride recovery"> <h3>3. Riding a bike</h3> <p>One other form of low-impact cardio you can do is riding a bike. </p> <p>In fact, riding a bike is especially beneficial if you're dealing with leg soreness. </p> <p>This might sound contradictory, but at least one study shows that you can boost performance by focusing on the same muscles you used in a workout during an active recovery session. ^{<a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5051742/" rel="nofollow noreferrer">13</a>}</p> <p><strong>Active recovery day workout</strong>: Don't think of it as a cardio workout and don't worry about speed—instead, strap on a helmet and simply cruise around the neighborhood for 20 to 30 minutes at a moderate pace.</p> <img style="max-width:100%;" class="img-fluid" src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/front-bend-active-recovery-0252.jpg" alt="front bend active recovery"> <h3>4. Front bend</h3> <p><strong>Muscles stretched</strong>: <a target="_blank" href="https://www.warriormade.com/content/exercise/hamstring-workouts/" rel="noreferrer">hamstrings</a>, <a target="_blank" href="https://www.warriormade.com/content/exercise/gluteus-maximus-exercises/" rel="noreferrer">glutes</a>, <a target="_blank" href="https://www.warriormade.com/content/exercise/top-5-exercises-to-strengthen-your-lower-back/" rel="noreferrer">lower back</a>, calves</p> <p>Here's the first of 3 stretches that are great for active recovery days. This one will loosen up your posterior chain (the muscles on the backside of your body).</p> <ul> <li>Stand with your feet together or shoulder-width apart (whichever is more comfortable)*.</li> <li>Fold your body forward from the hips, down towards the floor.</li> <li>When you've gone as far as you can go, fold your arms and allow yourself to hang here. Feel the stretch down the backside of your body.</li> </ul> <p><i>*You can also perform these seated with your legs straight in front of you.</i></p> <p><strong>Active recovery day workout</strong>: 3 sets of front bends for 30 seconds (combine them with stretches #5 and #6, too)!</p> <img style="max-width:100%;" class="img-fluid" src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/squat-hold-active-recovery-0252.jpg" alt="squat hold active recovery"> <h3>5. Squat hold</h3> <p><strong>Muscles stretched</strong>: quads, glutes, lower back, calves</p> <p>This stretch is great for your lower body, as well as for taking pressure off your lumbar spine.</p> <ul> <li>Stand with your feet shoulder-width apart, toes pointed out at a 45-degree angle.</li> <li>Bring your hips towards the wall behind you; bring your torso down to the bottom of a squat*.</li> <li>Hold.</li> </ul> <p><i>*If this is uncomfortable for you or not possible, you can practice the same technique using pillows, a low chair, or a piece of furniture. Give yourself a target to touch your buttocks to, and hold.</i></p> <p><strong>Active recovery day workout</strong>: Hold the bottom of a squat for 60 total seconds (you can take breaks). Take a 2 minute break, then do it again.</p> <img style="max-width:100%;" class="img-fluid" src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/camel-stretch-recovery-0252.jpg" alt="camel stretch recovery"> <h3>6. Camel stretch</h3> <p><strong>Muscles stretched</strong>: <a target="_blank" href="https://www.warriormade.com/content/exercise/best-bodyweight-chest-workout" rel="noreferrer">chest</a>, shoulders, <a target="_blank" href="https://www.warriormade.com/content/exercise/arm-exercises-without-weights/" rel="noreferrer">biceps</a>, lower back, <a target="_blank" href="https://www.warriormade.com/content/exercise/plank-exercises-to-activate-your-core/" rel="noreferrer">abs</a></p> <p>Last but not least, camel stretch will help open up your upper body muscles and counteract the forward bending from stretch #4.</p> <ul> <li>Start on your knees; put a mat or a pillow under you if desired.</li> <li>Place your hands on your hips; pressing into them, arch your back as you push your chest forward and allow your head to drop behind you. </li> <ul><li>(This alone may be enough to feel the stretch; if not, try the next cue).</li></ul> <li>Bring your hands down to your ankles. Hold.</li> </ul> <p><strong>Active recovery day workout</strong>: 3 sets of 20 seconds. Take a 40 second break in between sets.</p> <img style="max-width:100%;" class="img-fluid" src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/myofascial-release-0252.jpg" alt="myofascial release"> <h3>7. Myofascial release</h3> <p>Myofascial release is a self-massage technique that helps break up fascia on your muscle tissue. ^{<a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6805773/" rel="nofollow noreferrer">14</a>}</p> <p><i>Fascia</i> are a thin type of connective tissue that sits on top of muscle (picture seran wrap sitting on the muscle) that can get tight and restrict movement if you push hard during your workouts and don't stretch after.</p> <p>Gently rolling an object back and forth will help loosen you up, reduce some of that fascia tension, and increase the amount of oxygenated blood that flows through your muscles.</p> <p>Foam rollers are relatively inexpensive, but you can easily use an object around the house, like a tennis ball or a broomstick handle.</p> <p><strong>Active recovery day workout</strong>: Do 10 to 15 rolls on a foam roller, tennis ball, or lacrosse ball on any tight muscle groups.</p> <img style="max-width:100%;" class="img-fluid" src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/yard-work-active-recover-0252.jpg" alt="yard work active recover"> <h3>8. Gardening/yard work</h3> <p>It might be surprising to see manual labor on this list, but chores and various types of yardwork are actually a great way to boost recovery in between workouts.</p> <p>Pulling weeds, planting flowers, and any other maintenance you have to do is a good way to get the heart rate up and get some sun (sunlight helps your body make vitamin D, which is important for muscle function). ^{<a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6021354/" rel="nofollow noreferrer">15</a>}</p> <p>Really any type of manual labor is great for these lighter days. </p> <p>Here's a tip: Try adding in an activity that involves lifting some light weights. That way you can practice the form of your <a target="_blank" href="https://www.warriormade.com/content/exercise/functional-strength-training/" rel="noreferrer">functional exercises</a>.</p> <img style="max-width:100%;" class="img-fluid" src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/family-sports-recovery-0252.jpg" alt="family sports recovery"> <h3>9. Playing a sport/game with family members</h3> <p>Besides getting outside and doing yard work, active recovery days are a great time to apply your fitness into some type of recreational activity.</p> <p>What better way to use it than to spend time with loved ones?</p> <p>Don't worry, there's no need to challenge your kids (or grandkids) to a game of full-court basketball. Pick something recreational, like tossing a frisbee or playing a backyard game like bocce. Keep it light and fun, and try to keep moving.</p> <p>Here are some other ideas:</p> <ul> <li>Golf</li> <li>Playing catch</li> <li>Cornhole (pretty much any backyard game is great!)</li> <li>Kicking a soccer ball around</li> <li>Wiffle Ball</li> </ul> <p>As you can see, the benefits of active recovery are immense, and the activities you may choose to do range greatly. </p> <p>There's no real "wrong" way to program these in-between sessions, so long as you keep things light and don't turn it into a regular workout. Save all that energy for tomorrow!</p> <p>Try any one of these 9 rest day activities next time you've got a day off from your workout program. You'll reap both the physical and psychological benefits!</p> </section> </article>