The 5 Things You Should Be Doing on a Rest Day

After a few days spent running on the treadmill and another few lifting weights, it may be time to give your body a rest. This is especially true if your muscles are feeling tight, sore, and overworked. But a rest day isn't an excuse to lay in bed all day eating bonbons. Use this time to take care of your body by doing things that will help it recover, which will make your future workouts even better!


Get a Massage

Sometimes the best way to deal with sore muscles is to indulge a little. Pamper yourself with a therapeutic massage or really work out the knots by getting a sports massage. If a massage is out of your budget, use The Stick, a foam roller, or tennis ball to loosen up muscles instead.

Do Some Light Cardio

While it's important to give your body downtime, you don't have to plop down on the couch all day. Light cardio helps get the heart rate up and blood flowing, which will bring oxygen and nutrients to sore muscles. So unless you're injured or have strained a muscle, get up and move a little! Use this day to stroll through your farmers market, take a walk with a friend, or go on a leisurely swim. Also, switch up your workout — if your legs are sore, work on your upper body, or vice versa.

Turn Up the Heat (or Cool Things Down)

When sore muscles are at their worse, reduce pain and inflammation with a cold compress. Once you've reduced the inflammation, nothing beats warming up muscles and improving circulation like time spent in a sauna, steam room, or jacuzzi.

Stretch It Out

Flexibility training should be part of any good fitness routine. Light stretching and yoga helps to keep the body loose and limber — pretty important when you're muscles feel tight, overworked, and sore! On your rest day, do some restorative yoga or soothing stretches. Just remember to warm up the body first with a few minutes of light cardio.

Load Up on Protein

Feed muscles and ease soreness by eating protein after your workouts. Studies have found thatrecovery drinks that contain protein help decrease muscle soreness better than carbohydrate-based sports drinks. When you're in rest mode start off the day with some Greek yogurt and then have some grilled chicken and fish later in the day.

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