Rest is an important piece of any exercise routine, and on some days all your body needs is a long lounge on the couch. But active recovery, which falls somewhere between a full rest day and a workout, can help your body bounce back more quickly. Research has found that low-impact movement, such as walking or swimming, can be more effective than rest for reducing muscle soreness after exercise.
If you're exercising regularly, doing something on a recovery day is often better than doing nothing, said J. Jay Dawes, especially if your goal is to reduce soreness between workouts. Light movement like walking can increase blood flow and circulation, and literally as little as a stroll can be beneficial.
Active recovery can provide some pain relief by reducing soreness and promote better mobility and range of motion. Recovery days allow your body to repair your muscles and replenish its stores of energy, said Kate Baird, an exercise physiologist.
Active recovery days can be mentally beneficial too, said Conrad Goeringer, as continuing to move can have a calming or meditative effect that a full day of inactivity doesn't always provide.
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