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The Science of Active Rest: Balancing Movement and Recovery

Writer's picture: Sheela CheongSheela Cheong

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.


Supported seated backbend: Gently stretches mid-upper back & neck
Supported seated backbend: Gently stretches mid-upper back & neck

Benefits of Active Rest:


  1. Improved Circulation: Gentle movement increases blood flow, delivering oxygen and nutrients to muscles and removing waste products like lactic acid.

  2. Reduced Muscle Soreness: Active recovery can decrease delayed onset muscle soreness (DOMS) by preventing stagnation in the muscles.

  3. Maintained Mobility: Light movement prevents stiffness and keeps joints and muscles limber.

  4. Enhanced Recovery: Promotes faster muscle repair and reduces fatigue compared to complete rest.

  5. 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
    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.


Restorative Yoga Inversion: Arms open to gently stretch shoulders / chest. Legs elevated to relieve lower back pain / fatigue
Restorative Yoga Inversion: Arms open to gently stretch shoulders / chest. Legs elevated to relieve lower back pain / fatigue

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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