Having a recovery day? Stay active

Low-impact movement can be more effective than rest for reducing muscle soreness after exercise

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Rest is an important part 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. That may be why competitive and elite athletes have long incorporated active recovery into their training, though there is not enough evidence to show that it improves performance.

If you are exercising regularly, doing something on a recovery day is often better than doing nothing, especially if your goal is to reduce soreness between workouts, said Professor J. Jay Dawes, who teaches applied exercise science at Oklahoma State University.

Light movement like walking can increase blood flow and circulation, and "as little as a stroll can be beneficial", he said.

Here is how you can use active recovery to your advantage, according to exercise scientists and coaches.

WHY IS ACTIVE RECOVERY HELPFUL?