How Many Rest Days You Should Take Each Week, According to Experts. Nike.com

Depending on the volume and intensity of your weekly workouts, you don’t have to completely avoid activity.

For example, rest might look like a gentle 15- to 20-minute walk or an easy bike ride around the neighborhood with your kids. It can also be mobility work such as foam rolling or dynamic stretches, or a yoga class. If you go the yoga route, aim for a more relaxing session, suggested Grayson Wickham, D.P.T., C.S.C.S.

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“You don’t want to spend your day sitting on the couch, especially if you have a sedentary job, but you also don’t want to do anything that pushes you or elevates your heart rate too much,” he said.

Doing light activity is called active rest, Wickham said, as this movement increases blood flow, boosts the delivery of nutrients to muscles, and encourages lymph flow to ferry out waste from your body.

“Do a walk, easy cardio, or a fun hike or another healthy activity that’s not super stressful, but keeps you moving for your health,” Olenick said.

She also stressed how important it is to not go “all out” each workout. For example, if you’re a runner, you won’t be pushing yourself to go as hard and far as you can for every run. Some runs will be short and easy while others will focus on speedwork or on longer distances.

The key is to be mindful of how you spread out volume and intensity throughout the week, as it’s an important part of your recovery. Research has shown that you can experience muscle soreness within 24 to 48 hours after intense exercise. Therefore, it’s imperative to sprinkle in easier workouts or active recovery between those tougher days. Connecting with a certified personal trainer or strength coach can help you accomplish this in a safe and effective way.

Promoting recovery also involves getting good sleep and nutrition, said Olenick. The Centers for Disease Control and Prevention recommends seven-plus hours of sleep per night. Eating enough calories, protein, and carbohydrates also helps to aid muscle growth and replenish glycogen (stored carbohydrates) stores.

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