20 Active Rest Ideas for Fuller, Faster Recovery

I get it. From the moment I push through the turnstile and slot my workout bag into the wooden rack in front of a row of bobbing heads on treadmills, my body knows it’s time to work. My heart is pumping now just thinking about it. I know you’ve been facing your dragons in the gym, too, and your body needs a break, but a day on the couch really isn’t what it needs. You need these active rest ideas.

As a lifelong martial artist who has fought and trained all over the world, my tight hips and sore shoulders can attest to the importance of active recovery. Science backs that up—just 6-10 minutes of active recovery exercises have positive physical and psychological effects.

I’ve compiled this list of the best active recovery ideas for your next active rest day. These ideas and exercises will help you stay injury-free and full of energy, ready for your next session whether you’re a bodybuilder, a fighter, or some other kind of athlete.

Interested in what mine look like? Come with me in this post about how I spend my active rest days.

1. Tai Chi

Tai Chi is the ultimate active recovery exercise. Its slow, gentle movements won’t tax your tired body, and the gentle stretches and constant focus on relaxation will make you feel like you’ve had a nap and a massage by the end. Let’s not forget that Tai Chi can also be used as a martial art, so you’re learning a useful skill on top of getting that healing goodness.

2. Yoga

Yoga might be the first thing that comes to mind when most people think of active rest. It’s great for improving flexibility and core strength. Incorporate it as part of your morning routine and get a daily benefit. However, remember that this is supposed to be a rest day, so don’t overdo it. If you finish your yoga session exhausted and so sweaty that you slip off your yoga mat, you’re just adding another workout to your week, not an active recovery session.

3. Massage

I lived in Asia for almost two decades, so I took full advantage of regular, inexpensive massages. Unfortunately, the price and the relatively few massage parlors around make it a much less frequent event here. But if you have a place nearby and the required funds, massage is great for improving blood flow to your broken-down muscles, which encourages growth and strength gains.

Recently, I’ve been using a massage gun to get the benefits without spending so much money. I bought this one from Bob and Brad. The handle is a little large, so I find myself adjusting how I’m always holding it. But it’s plenty powerful, and the battery lasts ages (hence the large body). I’d definitely recommend it over a random non-brand one.

4. Walking

Walking can be awful, stressful, and painful, but it can also be revitalizing and soothing for the soul. If you live somewhere nothing but concrete exists, and face-passed passers-by or (even worse) tourists are constantly stopping to check Google Maps, don’t make walking your active rest activity. If, on the other hand, you live near fields, woods, hills, or trees, go for it.

5. Sauna

So much has been said about the benefits of regularly using a sauna that it’s hard to keep up with the most recent research. One thing is certain, though: sitting in a sauna once or twice a week is something you should do if you can. The extreme heat encourages pathways to turn on, designed to stop you from dying. They give you superhuman strength, revitalize your body, and even boost your immune system.

6. Swimming

Swimming makes a great recovery exercise because the water helps support your weight and slows down your movement to reduce strain on your joints. Don’t forget that this is a recovery day, so no racing or swimming sprints! Swim a few slow lengths and call it a day.

7. Golf

I was never much of a golfer until my son started playing, and he took me to a driving range. Sheltered from the British rain, looking out at a low, grey sky and pigeons inspecting the balls strewn across a muddy field, it felt homey taking turns hitting balls and trying out the various clubs.

8. Qi Gong

Qigong is Tai Chi’s baby brother. But rather than learning a long sequence of movements, qigong is done in sets of individual movements that you repeat over and over, coordinating the movement with the breath. Personally, I don’t subscribe to the idea that there is some magical energy at work when you do qigong, but every movement has obvious physiological benefits, like stretching the hamstrings or rotating the shoulders. The slow, repetitive movements and deep breathing are perfect for creating a deep sense of relaxation, too.

9. Stretching

Of course, you don’t have to go to a yoga class or find a qigong master to increase your flexibility. Simple stretches that you probably already know are a great way to help prevent injury and have even been shown to increase your strength $$$. I like to start with my neck and go down my body, including my shoulders, elbows, chest, waist, hamstrings, and quads. Start by holding each stretch for ten seconds. You’ll feel so good when you’re done.

10. Pilates

Pilates is very similar to yoga. You perform exercises on a mat, focusing on your breathing and core stability. It’s low impact and involves stretching and some gentle exercising of your core muscles – all perfect for recovering after a week in the gym.

11. Jacuzzi

Sitting in a hot jacuzzi, you’ll acquire some of the same benefits as using a sauna, though it’s not as hot, so don’t expect too much. But, sitting in that bubbly, watery hug, with the water jets gently massaging your lower back, it’s easy to see why people prefer a hot tub or jacuzzi to a sauna. Take a book with you if you like to sit a while, or better yet, a friend.

12. Foam Rolling

When I left China, I sold my entire home gym, including all my machines, weights, racks, and benches, as well as all my bands, kettlebells, and other accessory equipment. One of the things I haven’t replaced yet is my old foam roller. Luckily, my new gym has a few in the stretching area. But I still recommend you get one at home and put it somewhere you’ll see it (like under the coffee table or behind the TV unit). You won’t use it if you hide it away in the garage.

13. Resistance Bands

There are a bunch of things you can do with resistance bands. I recommend the Y T M exercise, which is great for activating the muscles responsible for improving your posture and gently stretching your tight chest muscles (those are responsible for your bad posture).

14. VR Gaming

VR games are fun and can also provide a little active recovery workout. Here are three games you should try.

1. Racket Nx: This is like old-school pong, except you need to break hexagons in the wall in front of you. Think of volleying a tennis ball against a wall.
2. BOXVR: BOXVR is a virtual reality boxing simulator. Go for a few rounds, throwing combinations at balls heading toward you in sync with the music.
3. Until You Fall: World of Warcraft meets VR. You don’t need to be a full epic to play this game well, but you must dodge, duck, and strike fast if you want to survive.

15. Martial Arts

I’m not saying you should be sparring on your rest days, but you certainly can practice some martial arts skills at home to keep your body moving and your joints limber. A couple of rounds of shadow boxing is a great active recovery exercise. Just remember to keep it light. Hitting a heavy bag or a floor-to-ceiling bag is an excellent idea, too. If you practice traditional martial arts, you can practice your kata or forms – do them slowly and focus on the techniques rather than speed or power.

16. Myofascial Release

Put simply, myofascial release involves finding hard pain points (you won’t need to look hard) and deeply massaging them to loosen up the area. You’ll often hear about massaging out a knot in the muscle; it’s the same concept. The knotted muscle fibers keep the muscle tight. By working out the knot, the muscle will be able to relax and stop the pain.

17. Dance

You usually won’t catch me dancing without a few drinks inside me (not recommended for your rest days), but if you don’t have two left feet, put on some good music and dance.

18. Aqua Jogging

I don’t know how popular aqua jogging really is—I’ve never seen anyone doing it—but it’s a good idea for an active recovery day. It’s low impact, encourages some gentle muscle stimulation, and lightly taxes your core muscles. Combine it with taking your kids out for the day to the pool, and you’ll have a fun rest day.

19. Juggling

Before realizing that no one wants to read about juggling, I owned a juggling website—juggle.fun. Juggling has been a hobby of mine since I learned to juggle three balls at circus camp as a child. Not only is it fun, but it’s also a fantastic low-impact exercise for the arms and shoulders. Add a balance, and you really can work all the little stabilizer muscles in your body at once.

20. Sex

It certainly ticks all the boxes; it gets your heart pumping and relaxes you. I could think of worse ways to spend a day off!

Injury Specific Exercises

Active rest ideas are great for your rest days but when you have an injury or need to stretch somewhere specific you need one of these exercises.

Tight Chest

A tight chest is a much more common cause of injury than you may think. It’s caused primarily by training your chest more than your back and causing an inbalnce. One solution is to stretch your chest, here are two ways to do it.

• Bridge/Crab – Ask any child to show you how
• Chest Stretch Against Doorframe – Put your palm against the doorframe then turn your body away from it.

Tight Hips

Shortening of the hip flexors is the most common issue here, caused by too much sitting. Try this:

• Pelvic Tilts – Lie on your back, bend your legs so your feet are flat on the floor. Now tilt your hips forward to make your lower back touch the ground. Next lift your hips in the air and hold them there.
• Cow-Cat Stretch – Get on all fours. First put your chin to your chest and round your back – that’s the cow. Next, Lift your head to the sky and arch your back – that’s the cat.

Painful Feet

Been on your feet too much and now they ache? Or ran too many miles this week? Here’s a cure for achy feet.

• Foot Rolling – Put a sports ball or foam roller under your feet and slowly move them around.
• Towel Stretch – Sit on the floor with your legs out stretched in front of you. Grab a towel (or a yoga strap) and use it to pull the balls of your feet toward you