However you choose to sweat – at a signature Barry’s Bootcamp, in the hot yoga studio or by the weights rack in the gym – rest days are vital to sustain your workout routine.

At the same time, many PTs and fitness experts swear by active recovery as a way of preventing muscles and joints from getting stiff post-workout.

“The goal of active recovery is to increase blood flow to your muscles, enhance nutrient delivery and facilitate waste removal to aid the recovery process,” explains Lucie Cowan, master trainer at Third Space London. 

Walking is one of those non-strenuous, low-intensity exercises that fit into the active recovery category, as it alleviates muscle stiffness and promotes joint mobility, says Cowan.

That makes sense. If you’ve done a strenuous 10K on Saturday morning, a gentle stroll on Sunday morning can help to loosen up tight hips and ankles more than sitting on the sofa. But as more and more of us really get into walking as a daily activity in itself, the question is: do we ever need to take a rest day from walking?

According to Juju Sheikh, a personal trainer and founder of Cloud Nine Collective, the answer’s not as straightforward as it would be for resting after running or strength training. “Walking is a beautiful, natural form of movement but if you’re taking it up a notch – think power walking or long, uphill hikes – then rest days become crucial.”

On the whole, walking is viewed as a gentle exercise, but that’s not to say it doesn’t place considerable amounts of physical pressure on your body.

While the demands of walking are generally lower than those of running, the repetitive nature of walking can lead to overuse injuries if proper rest is neglected, says Cowan. “Brisk walking can elevate heart rate, strengthen cardiovascular health and improve endurance.

“Walking also engages various muscle groups, including your legs, core and even your upper body when incorporating arm movement.

“Taking regular rest days from walking allows the body to recover, repair any minor muscle or joint strains and prevent chronic issues from developing.”

Back to active recovery, then. The overall consensus is walking can be classed as active recovery when it’s done in a slower fashion.

“Walking at a relaxed pace not only helps reduce muscle and joint stiffness but also increases blood flow to sore muscles, which aids in overall recovery,” says Sheikh.

She likes to think of it as taking your muscles on a little stroll to shake off the stiffness and keep things flowing.

Indeed, when you’re walking for extended periods or at a high intensity, it can still lead to muscle fatigue, in which case rest is essential.

“Remember, the key to a successful fitness journey is balance and adaptability, so if your more intense walk is causing you pain, slow it down or swap a short sharp walk for a longer, gentler one.”

So, what would a rest routine from walking look like?

“I recommend alternating days of more intense walking with rest days or days where you don’t actively seek a walking workout,” says Sheikh.

“This way, you can still do your day-to-day activities without overtraining your muscles. An intense walk two to three days a week is ideal, and even daily walks are worthwhile.”

First and foremost, taking time off from exercise is giving your body a break. But rest days aren’t just about physical recovery – they play a vital role in promoting good mental health, Cowan reassures.

“In our fast-paced world, it’s easy to overlook the importance of rest for our mental health. However, taking regular breaks from exercise and allowing our minds to rest and rejuvenate is essential.”

Rest days help with stress reduction and relaxation

We know that exercise is a proven effective stress reliever, but too much of it without rest can have the opposite effect.

According to Cowan, rest days provide an opportunity to step away from the physical demands of exercise and engage in relaxation techniques or activities that make you drop your shoulders a little.

“This time off allows your mind to unwind, recharge and restore emotional balance,” she adds.

They promote a healthy relationship with exercise

Exercise obsession is a real issue for some people, so it’s crucial we take rest days to break this cycle and prevent exercise from being all-consuming.

“Just like your body, your mind benefits from breaks. Constantly maintaining a strenuous workout routine can lead to mental fatigue or burnout,” warns Sheikh.

You’ll sleep like a baby

Regular exercise does wonders for sleep with one randomised control trial showing that HIIT in particular can have positive effects on the quality of our shut-eye.

Pair that with adequate rest and it’ll give your body the opportunity to recover and regulate its sleep-wake cycle, says Cowan. 

A break can gear you up to go again

If you’re going gung-ho in the gym, there’s a good chance you’ll experience a dip in your motivation to work out and “over time, the enjoyment and enthusiasm for exercise vanishes, potentially impacting your whole fitness journey,” states Cowan.

“Rest days provide a chance to rekindle your motivation, reignite your passion for exercise and approach your workouts with renewed focus.”

So, once again, listening to your body has a myriad of benefits. As Sheikh puts it: “Wellness isn’t a race, it’s a lifelong journey which involves understanding and acknowledging the importance of rest and active recovery, as well as enjoying the process.”

Images: Getty