Buzz
Rest days are a popular strategy for balancing your fitness regimen. Although not strictly essential, they offer valuable recovery time between intense sessions. Even during rigorous training programs, I ensure at least one complete rest day. Or, to be more accurate, I used to.
The issue arose when I noticed my mood souring on Sundays, my chosen rest day. Initially, I blamed the impending workweek—often referred to as the “Sunday scaries.” However, shifting my rest day to Saturday didn’t help. I still felt irritable, restless, and oddly bored. This pattern extended beyond weekends; post-vacation relaxation or skipped workouts due to life’s demands left me moody and uneasy. Could it be that taking a break was somehow harmful?
Physical activity plays a significant role in improving mental well-being
Although I frequently discuss the mental health advantages of exercise on this platform, it took me an embarrassingly long time to connect the dots in my own life: Physical activity boosts mental well-being. It serves as a stress reliever and a genuine form of self-care—more about nurturing yourself than indulging in luxuries like bath bombs. According to the Anxiety and Depression Association of America, “a brisk walk or similar activity can provide several hours of relief from anxiety or depression symptoms, akin to taking an aspirin for a headache.” Importantly, exercise isn’t a substitute for therapy or medication, but it’s a valuable resource for everyone, regardless of whether they have a clinical diagnosis.
By mandating a rest day, I was cutting myself off from one of the easiest and most effective ways to support my mental health. Once I framed it that way, the solution became clear: I needed to get moving.
Engaging in activities comes with a cost—my body expends energy and requires recovery—but inactivity also carries a price. Initially, I doubted that rest itself was the issue. However, I eventually decided to test the theory by taking a walk on my rest days. Just a walk—no intense workouts, spin classes, or weightlifting sessions (though I’ve tried these as alternatives, and they all effectively curb irritability). A simple walk.
Alternative Activities for Your “Rest” Days Instead of Staying Inactive
Start by assessing how much recovery your body truly needs and identifying activities that allow for adequate rest. If you only work out three days a week, a walk on your off days is perfectly fine. Even a five-minute exercise “snack” can make a difference: sprint up and down the stairs, swing a kettlebell, or do a few burpees. These brief efforts don’t hinder recovery or negate the purpose of a rest day. You can also explore options from our active recovery days guide, such as yoga, hiking, or swimming.
A fascinating aspect of exercise is that it enhances your work capacity over time. Someone who dedicates two hours daily to the gym can likely manage a light 30-minute jog on their rest day. While it’s not complete rest, it doesn’t have to be; the crucial point is ensuring your body receives the necessary recovery, which doesn’t always require a full day off.
Achieving the right balance involves prioritizing both your physical and mental well-being. Exercising excessively without allowing your body to rest can lead to issues like injuries, hormonal imbalances, RED-S, or a weakened immune system. It may also indicate underlying mental health concerns, similar to eating disorders or obsessive-compulsive tendencies. I’m not advocating for constant exercise, but rather emphasizing the importance of caring for both your body and mind—and rest isn’t the sole solution.
