What is Active Rest? Active rest involves low-intensity, non-strenuous movements during recovery periods rather than complete inactivity. The goal is to promote blood flow, reduce stiffness, and enhance muscle recovery while keeping the body engaged without overexertion.

Benefits of Active Rest:
Improved Circulation: Gentle movement increases blood flow, delivering oxygen and nutrients to muscles and removing waste products like lactic acid.
Reduced Muscle Soreness: Active recovery can decrease delayed onset muscle soreness (DOMS) by preventing stagnation in the muscles.
Maintained Mobility: Light movement prevents stiffness and keeps joints and muscles limber.
Enhanced Recovery: Promotes faster muscle repair and reduces fatigue compared to complete rest.
Mental Benefits: Provides a mental break from intense training while still feeling productive.
Supine side stretch for upper body, hip / inner thigh stretch for lower body
Can Light Core Exercises Be Active Rest? Yes, light core exercises can be a form of active rest if performed at a low intensity. For example:
Pelvic tilts
Supine leg slides
Cat-cow stretches
Dead bug with controlled movements
These exercises engage the deep stabilising muscles, improve circulation, and maintain mobility without adding excessive strain, making them ideal for active recovery days.

What Are Some Other Examples Of Active Rest?
Light Cardio
Walking at a comfortable pace
Cycling on a stationary bike with low resistance
Swimming at a leisurely pace
Gentle rowing
Dynamic Stretching and Mobility Work
Shoulder rolls
Hip circles
Spinal twists
Leg swings
Arm swings
Yoga and Pilates
Restorative yoga poses (e.g., child’s pose, reclined twists)
Light Pilates movements like pelvic tilts, bridges, or side-lying leg lifts
Sun salutations at a slow, mindful pace
Bodyweight Exercises
Wall push-ups
Bodyweight squats with slow control
Step-ups or lunges with minimal effort
Bird-dog variations
Foam Rolling and Myofascial Release
Foam rolling major muscle groups (e.g., quads, hamstrings, back)
Using a massage ball for trigger point release
Outdoor Activities
Gardening
Playing with pets
Light hiking
Casual sports like tossing a frisbee or shooting hoops
Breathwork and Mindful Movements
Controlled diaphragmatic breathing exercises
Tai Chi or Qigong
Light resistance band stretches with mindful breathing
These activities promote recovery by keeping the body active while avoiding high-intensity exertion.
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