Forget the idea of rest days as complete inactivity. While they are crucial for recovery, a touch of movement can actually enhance your well-being. Whether you’re a fitness newbie or a seasoned athlete, scheduling “active rest” days is key.

I call them “active rest” because let’s be honest, true inactivity is rare – illness or extreme training might be the exceptions. Here’s my typical week:

• Strength Training: 3 days, including one HIIT session.
• Cardio: Dedicated cardio 5 days a week.
• Active Rest: 1-2 days of Reformer Pilates and 1 day of Yoga.
• Recovery Boost: 4-6 hot sauna sessions followed by a cold shower (a future cold plunge awaits!).

Pilates and Yoga become my active rest days. Yes, they challenge me, but they’re not as intense as my central focus – weight training.

This approach keeps your blood flowing, promotes better sleep, and aids recovery, all without pushing yourself too hard. Find what works for you – a brisk walk, some gentle stretches, or a light swim. The key is to stay active while giving your body the rest it needs to perform its best.

Here are a few ideas to help you schedule your Active Rest Days:

Low-Impact Cardio: This type of exercise gets your blood flowing gently and helps with recovery.

• Walking: A leisurely walk outside or on a treadmill is a great way to stay active without putting stress on your body. Remember if you are using a treadmill, always walk at least 1.0 or higher on the elevation to simulate outdoor normal walking.
• Swimming: Swimming is a full-body workout that’s easy on your joints. It’s a fantastic option for low-impact cardio and very calming as you focus on your body in the water and its gliding movements.
• Cycling: A gentle bike ride outdoors or on a stationary bike is another low-impact option. Pick a nice park or trail to get some great outdoors in at the same time.

Yoga or Reformer Pilates: These mind-body practices focus on controlled movements, flexibility, coordination and core strength. They’re a great way to improve mobility and unwind on a rest day.

Active Stretching: Light dynamic stretches or static holds can help improve flexibility and range of motion. This can be especially beneficial after a strength training session. You can have this 2-3 times a week and really notice a difference in posture, decrease in body pains & overall wellbeing.

Remember, the key on a active rest day is to keep your intensity low and focus on gentle movement and recovery. Choose an activity you enjoy and listen to your body!

#kelleymoves