During exercise, muscles develop microscopic tears as their mass increases. While seeing bigger muscles and weight loss at the gym is often satisfying, it can also be painful. Constant strenuous exercise can inevitably leave your muscles and joints exhausted. When your body hits these walls in your workout motivation, it’s time for a rest day.
Rest days are pauses in your regular exercise schedule that give your body time to recover and reenergize for future workouts. Discover our tips for what to do during a rest day below.
Visit a Chiropractor
If you often experience lower back pain after a long run or stiffness after weightlifting, consider visiting a chiropractor or masseuse during your rest day.
Irritated or pinched spinal discs are common during intense weightlifting workouts. When you visit a chiropractor, you can have a professional adjust your spine and receive helpful advice on preventing these injuries in the future.
Your body will feel more relaxed, less tense, and ready for your next workout.
Drink Plenty of Fluids
Staying hydrated is a critical step to speeding up muscle recovery in your body. During rest days, fluids are essential for lubricating tired muscles and joints. Without fluids, your body is more likely to experience painful muscle cramping and aching. Of course, remember to drink highly hydrating beverages. Avoid sodas, alcohol, and any other liquids that could dehydrate your body. For inspiration on alternate fluids to drink during your rest day, check out the list below.
- Sport drinks
- Fruit water
- Coconut water
Limit Yourself to Low-Impact Exercises
You should primarily use rest days to give your muscles a break from intense and strenuous workouts. However, low-impact activities can be helpful for those with sore, overworked muscles. Exercises such as yoga, walking, and stretching can improve your body’s circulation to relieve soreness while your body recovers.
Exercises To Avoid During Rest Days
Without rest days in your workout schedule, you’re at an increased risk of sustaining injuries. Listen to the natural cues of your joints and muscles to know when it’s time to give your body a break from strenuous workouts. Review these tips for what to do during a rest day before planning the next pause in your workout routine.