We’ve all heard the phrase “no pain, no gain,” but rest and recovery are essential for overall wellness and for maintaining and improving fitness levels. Just like a car needs regular tune-ups to function well, the body also requires time to recover, refuel, and repair.

Many believe recovery means complete rest, and while small amounts of zero activity are required, active recovery helps maintain fitness levels while allowing the body to recover from strenuous workouts. According to the Journal of the American Geriatrics Society, in a 2020 study of older adults in assisted living, those who were forced into bed rest experienced higher rates of sarcopenia (muscle mass and strength loss) than those who maintained an active daily routine. When the body is at rest, blood flow slows, heart rate decreases, muscles atrophy, and central nervous system activities decline. All these things are important for a higher quality of life as we age. 

Active recovery includes low intensity movements like walking, stretching, and bodyweight exercises which increase blood flow to sore or strained muscles, helping them recover more quickly while also improving breath quality and reducing mental stress. While strength training aims to max out muscle contractions, and HIIT (high intensity interval training) workouts maximize heart rate, active recovery slightly elevates the heart rate, blood flow, and central nervous system activity, allowing nutrients to reach the muscles that need to be repaired and effectively removing waste, like lactic acid.

As an example, an active recovery session could include twenty minutes of yoga followed by twenty minutes of walking. It could also include foam rolling, stretching, and bodyweight squats, push-ups, and rows. 

When foam rolling and stretching, focus on the quads, hamstrings, calves, and upper back. For an active recovery focused on bodyweight movements, try the following:

• Air squats: ten total

• Push-ups: ten total

• Single leg Romanian deadlift: ten on each side

• Resistance band single arm row: ten on each side

• Lateral lunge: ten on each side

Focus on moving slowly and reaching maximum depth. If needed, use a TRX Suspension Trainer to make the movement less challenging. The intensity should not exceed a five on a scale of one to ten. 

Dedicate thirty to forty minutes at least one day per week on active recovery, keeping the intensity low and focusing on quality movements and controlled breathing—inhaling through the nose and exhaling through the mouth at an even pace. This helps calm the nervous system and aids in ridding metabolic waste from muscles, leaving your body feeling refreshed. Regardless of your fitness level, whether you’re just starting out or a seasoned gym veteran, including active recovery in your routine will help you recover faster and maintain your fitness level for years to come.