Discover the importance of rest days and get inspired by these 7 Rest Day Routine ideas to help you find more balance.
Ever thought rest days could be just as vital as those intense workout sessions? I remember when I started my fitness journey post-pregnancy and even in my pre-marriage gym-loving days. Back then, I believed daily workouts were the key, and rest days were potential progress pitfalls – oh boy was I wrong!
In this blog post, I’m excited to share the importance of rest days and highlight their benefits. Whether you’re aiming for weight/fat loss or muscle gain, rest days play a crucial role in achieving the progress you desire.
But that’s not all! I’ll be sharing practical rest day routine ideas, perfect for those weekend breaks (like Saturdays and Sundays). These suggestions aim not only to make your rest days enjoyable but also to enhance your mental and physical well-being. Because let’s face it, rest days aren’t about neglecting your healthy habits; they’re about maximizing the benefits to boost overall well-being and improve your performance when you return to your workout routine.
Embracing the concept of rest days and understanding their significance – as opposed to the notion that daily workouts are the only way to reach your goals – is key to establishing a sustainable, healthy lifestyle. This lifestyle not only lets you enjoy the journey but also ensures you maintain the hard-earned progress.
So, let us get into the rest day routine ideas, draw inspiration, and let’s transform your rest days into moments of joy and rejuvenation! Here’s to embracing the beauty of rest and nurturing a lifestyle that not only thrives but also endures.
This post is all about rest day routine ideas.
Rest Day Routine
The Importance Of Rest Days
Understanding the importance of rest days is key to not only achieving progress but to helping you build a sustainable healthy and fit lifestyle that you can maintain in the long term.
Here are some of the main benefits of rest days:
Muscle Recovery:
- When you push your muscles through strength training or intense workouts, tiny micro-tears naturally occur in the muscle fibers. Having rest days gives your muscles the time they need to recover and grow.
Prevents Injuries:
- Avoiding rest days increases the risk of injuries. Rest days provide your body with the essential time to recover, lowering the chances of overuse injuries.
- Believe me, I have experienced multiple injuries from not taking enough rest days and also not doing the right things during my rest days (which is why I am sharing a rest day routine with you all). I have had days when I was in severe pain because of not resting enough. But when I started prioritizing rest days this is when I started having less to no injuries!
Boosting Performance:
- A good amount of rest contributes to enhanced performance during workouts. This will help improve your overall performance during your workouts. This means better results!
Balancing Hormones:
- Intense and prolonged exercise can throw off your hormonal balance, spiking cortisol levels (the stress hormone) and decreasing the production of hormones crucial for muscle growth.
- Also, high cortisol levels make it harder for you to not only gain muscle but also achieve weight/fat loss!
Improved Mental-Wellbeing:
- Allocating rest days lets you recharge mentally, getting rid of feelings of fatigue and burnout.
Supports Immune System:
- Intense workouts may briefly weaken your immune system. Incorporating rest days provides a much-needed boost, reinforcing your immune system and reducing the likelihood of falling ill.
Ensures Long-Term Fitness:
- Making room for rest days is key to a sustainable healthy and fit lifestyle. It makes it less stressful and enjoyable, increasing the likelihood that you’ll stick to your exercise program over the long haul.
How Many Rest Days Per Week
If you are at the beginning of your journey, you may always wonder how many rest days per week are needed. However. the number of rest days needed per week can vary depending on factors such as the type of workout, intensity, individual fitness level, and overall health.
Here are some tips to help you figure out how many rest days per week you need:
Frequency:
- For most people engaging in moderate-intensity workouts, incorporating 1 to 2 rest days per week is a common recommendation.
- For someone like me who works out for anywhere between 20-30 minutes a day – I usually take 1 rest day But I have now started taking 2 rest days every week (Saturday and Sundays) where I focus on active recovery (e.g. lots of stretching, going for walks, doing a gentle dance workout or just constantly moving my body around the house).
Intensity Matters:
- The intensity of your workouts is so important in determining the number of rest days needed. If you engage in high-intensity interval training (HIIT) or intense strength training, you might need more frequent rest days compared to lower-intensity activities like walking or other low-impact gentle workouts.
Listen To Your Body:
- This is one of the most important ones, and this is the reason why I went from 1 rest day to now 2 active rest days. You need to listen to how your body responds to exercise.
- Signs of overtraining include persistent fatigue, decreased performance, irritability, and disrupted sleep. If you notice these signs, it may be an indication that your body needs more rest.
Things To Do On Rest Days
Rest Day Routine Ideas
Slow Morning
Start your morning slow! This is something I tend to do on most days even when it isn’t my rest day. But if you are someone who has to go out to work or maybe you’re still in school then you need to incorporate a slow morning routine during your rest days (e.g. Saturday and Sundays).
One of the benefits of adding slow mornings to your rest day routine is it reduces Cortisol, the stress hormone. Cortisol is typically at its peak in the early morning. Allowing yourself a slow start can help mitigate the spike in cortisol, contributing to a more balanced hormonal response.
Deep Breathing Exercises:
Start your mornings slow and begin with a simple 5-minute deep breathing exercise that sets the tone for a calm and stress-free day. You can do this every morning, but if you plan to have your rest days on Saturdays and/or Sundays then this is the perfect opportunity to start slow and focus on your breathing to create a sense of calm and relieve any tension.
Here’s how to do a deep breathing exercise:
- Get comfy! Sit in a relaxed position – it could be on a chair, sofa, bed, or even cross-legged on the floor. Just find what feels good for you.
- Place one hand on your chest and the other on your stomach.
- Breathe in slowly through your nose, allowing your lungs to fill with air. Feel your chest and belly expand. Take your time.
- Release your breath gently through your mouth. Picture stress leaving your body with each exhale.
- Repeat this for 3-5 minutes or until you feel a sense of calm.
Digital Detox
Start and end your day phone-free. It’s a simple practice that can transform your rest day routine, especially if you’re new to the idea. Begin by embracing this habit on your rest days – dedicate the first hour to yourself, phone-free, and wind down in bed phone-free 1 hour before you go to sleep. It’s self-care at its finest, complemented by the rejuvenating rest day routine ideas I’ve got in store for you.
This break from screens isn’t just about giving your eyes a breather; it’s a mental refresh too. Trust me; your mind and eyes will thank you for this daily dose of screen-free serenity.
Take A Warm Bath/Shower
Take a warm bath or shower before bedtime to relax your muscles and signal to your body that it’s time to wind down. This is especially beneficial if you’ve engaged in intense workouts during the week. The heat from the water increases blood circulation to your muscles, promoting relaxation and reducing muscle soreness.
Reading Ritual
Establish a calming reading routine before bedtime or even during the day – whichever works for you. Choose a book that isn’t work-related to help your mind wind down, or even a personal development book to help you build knowledge and to help you improve yourself.
Go For A Walk
Walking is a low-impact exercise that promotes active recovery. It helps increase blood circulation, delivering nutrients to your muscles and aiding in the removal of waste products (say goodbye to muscle soreness).
Not only that! But taking a walk outdoors allows you to enjoy nature and fresh air. This can have a positive impact on your mental well-being, by potentially reducing stress and anxiety levels.
Stretching Routine
Besides going for a walk, this is another of my favourite form of active recovery you can add to your rest day routine!
Incorporate a gentle stretching routine into your day to improve flexibility, release tension, and enhance overall well-being. This can have such a calming effect – and it can be as quick as 10 minutes! But if you wish to do longer stretching sessions then there are so many 20-30 minute stretching videos available on Youtube!
Other Posts You May Also Find Helpful:
- Self Care Sundays: Mind, Body, And Soul
- Self Care Night Routine Checklist
- Benefits of Gratitude Journalling
- 10 At-Home Workout Essentials You Can’t Do Without
- Mental Health And Exercise
- How To Stay Consistent With Working Out
This post was all about rest day routine ideas.
I hope you found this helpful!
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Lots of love, Mariam x
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