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When and How to Spend a Rest Day
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When and How to Spend a Rest Day

More often than not, there is conflicting information about fitness and wellbeing available at the touch of a button. However, like most things in life, exercise is also all about balance.

In our recent blog, we focused on why rest days are necessary in any training schedule, but how do you know when to rest and what you should actually do on a rest day?

In this blog, we’ll investigate when and how to spend a rest day, giving you top tips on how to stay fit and healthy – both mentally and physically – while making time for that all-important rest!

When to have a rest day

It’s important to remember that no two people are the same. The NHS recommends that those aged between 19 and 64 should do at least 150 minutes of moderate-intensity activity or 75 minutes of high-intensity exercise each week. How you spread this exercise out depends on a number of factors, but the NHS suggests that exercise is evenly spread through the week – ideally over four – seven days.

It's easy to get carried away with exercise – especially when you’re enjoying your workout, or you have an important event coming up that you’re trying to get in shape for! However, not taking enough time to rest can affect your performance and can cause serious injuries. If you want to enjoy sustained progress, you’re going to have to put your feet up every once in a while.

There is no rule as to when you should have a rest day. Instead, you should listen to your body. Overtraining your body with insufficient rest can cause you more harm than good. Check out our blog focusing on whether or not rest days are necessary to find out more.

How to spend a rest day

When people say the term ‘rest day’, it's easy to think that means doing absolutely nothing. However, that isn’t the case – unless you want it to be, of course!

Active recovery, which focuses on gentle, low-impact exercise that keeps your mind and body moving, should be the focus here. The aim is to give your body time to relax and recover from the high-intensity workouts. Here are just a couple of low-impact exercises to consider for your rest days:

  • Yoga: this has been found to be an excellent way of improving your body awareness, breathing and flexibility, it also promotes calmness, leaving you refreshed.
  • Swimming: another great way to relax, improve flexibility and provide a low-impact form of exercise.
  • Walking: can offer numerous health benefits, it is also free and a great way to switch off.

Rest days can be beneficial and great for your overall health and well-being. They provide you with the opportunity to switch-off for a moment and to allow your body to repair the muscles that you have been working on.


Nutrition is just as important as exercise when it comes to overall fitness and well-being. While taking a rest day, your body still needs fuelling with foods that are nutritional. So, even if you’re not taking part in high-intensity exercise, try to have foods which are high in protein to help your muscle repair.






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