The Benefits of Active Recovery Days: Low-Impact Workouts to Keep You Moving

Hey there, my friends! Today, we are going to dive into something I’ve grown to love over the years: active recovery. For the first two years or so of my fitness lifestyle, I thought every workout had to be all-out, heart-pounding, sweat-drenching effort to count. But as I learned (the hard way!), giving your body the chance to recover can actually help you perform better, stay consistent, and avoid burnout.

Active recovery is the perfect way to keep your body moving while letting it repair and rebuild after those intense workouts. And the best part? You can still enjoy activities that feel good, clear your mind, and connect you to the things you love—like, for me, walking by the beach. Let’s dive into why active recovery matters and how to make it a regular part of your routine.

What Is Active Recovery and Why Does It Matter?

Active recovery is all about low-intensity, gentle movement on the days you’re not going full throttle in your workouts. Think of it as a way to stay active while giving your muscles and joints the time they need to recover.

For me, the lightbulb moment came when I realized my go-go-go approach to fitness was leaving me constantly sore, mentally drained, and just not performing at my best. That’s when I started embracing active recovery, and it changed everything. My energy improved, my soreness faded faster, and I felt stronger for my next workout.

The Benefits of Active Recovery Days

Why make room for active recovery in your weekly routine? Here are just a few reasons it’s a game-changer:

1. Relieve Muscle Soreness and Tension

Ever feel like your muscles are screaming at you after an intense workout? Gentle movement, like walking or yoga, boosts blood flow to your muscles, speeding up recovery and easing that post-workout soreness.

2. Improve Flexibility and Mobility

Stretching and mobility work on active recovery days can help prevent tightness and keep your body moving smoothly. I used to skip stretching all the time (don’t we all?), but now it’s something I look forward to, especially on recovery days.

3. Keep Your Mind and Body Engaged

Active recovery keeps you in the habit of moving, even when you’re taking it easy. Plus, it’s an amazing mental reset. Whether it’s a peaceful walk or a calming yoga flow, these moments let me recharge my mind as well as my body.

4. Support Long-Term Progress

Recovery isn’t a break from progress—it’s part of it. When your body has the chance to heal and rebuild, you’re able to come back stronger and perform better in your next workout.

My Favorite Active Recovery Activities

Here’s what active recovery looks like for me—these are my go-to ways to move on my “rest” days while still enjoying all the benefits of staying active:

1. Walking by the Beach

This is hands down my favorite way to recover and recharge. There’s something about walking along the shoreline, listening to the waves, and feeling the sand beneath my feet that just clears my head and soothes my soul. It’s the perfect mix of gentle movement and mental relaxation.

2. Yoga and Stretching

I’ve come a long way with my flexibility (trust me, I was a mess when I first started spinning). Now, yoga and stretching are daily rituals for me, and they’re especially helpful on recovery days. They keep my muscles loose, improve my mobility, and leave me feeling balanced.

3. Leisurely Cycling

Even though I teach spin classes, not every ride has to be intense. Sometimes I’ll hop on a bike for a slow, steady ride outdoors or at home with low resistance. It’s a great way to move without putting extra strain on my body.

4. Foam Rolling

Foam rolling is like giving your muscles a much-needed massage. I’ll spend 10-15 minutes rolling out any tight areas, and it always leaves me feeling so much better.

5. Low-Impact Swimming

When I can (and I don't do this as much as I wish I could), I love hitting the pool for some light swimming. The water supports your body, making it a fantastic way to recover while still getting in some gentle exercise.

Tips for Making Active Recovery Part of Your Routine

If you’re ready to embrace active recovery, here are a few tips to help you get started:

1. Schedule It
   Just like you plan your workouts, plan your recovery days. Treat them as an important part of your fitness routine, not an afterthought.

2. Listen to Your Body
   Your body will tell you when it needs a little TLC. Soreness, stiffness, or feeling fatigued are all signs it’s time to prioritize recovery.

3. Mix It Up
   Don’t be afraid to try different activities. One day might be a yoga session, the next a peaceful walk. Keep it interesting and enjoyable.

4. Make It Intentional
   Active recovery isn’t about doing “less” or “easy” workouts—it’s about moving in ways that feel good and support your long-term goals.

Recovery Is Part of the Process

If there’s one thing I’ve learned on my fitness journey, it’s this: you don’t have to go full speed every single day to see progress. In fact, the days I slow down, stretch, and stroll along the beach are the days that set me up for success in my more intense workouts. Active recovery isn’t a “day off”—it’s an investment in your body and your well-being.

So, whether it’s a walk on the beach, a yoga flow, or just a few minutes with a foam roller, find what works for you and make it part of your routine. I promise you’ll feel stronger, fresher, and more balanced.

As always, thank you so much for spending a few minutes of your time with me today! Don’t forget to check out my Class Schedule for all my upcoming locations and times — I’d love to see you in class! And if you’re curious about any of my go-to products or recommendations, head over to the My Favorites page where I answer all your most frequently asked questions about what I use and love. Until next time...

...stay happy and healthy!