7 Trainer-Approved Restorative Workouts

Also called “active recovery,” a restorative workout can help your body rejuvenate after higher-intensity exercises like HIIT and running, says trainer Carrie Hall, CPT. Try a restorative workout 1 to 2 times a week as a way to rest, stretch, and give yourself a much-needed break.

Bicycling

A gentle 30-minute bike ride is a great way to get the blood pumping between bigger workouts, Hall says. Aim to use 60% of your usual effort so that you don’t overdo it.

Tai Chi

Practice Tai Chi on off-days and you’ll help maintain your strength, flexibility, and balance, Hall says. The flowing movements of this Chinese martial art can ease sore muscles, too.

Swimming

Have access to a pool? Then hop on in. Swimming laps gets your heart rate up for a great workout, Hall says, while floating provides reduced gravitational demand on muscles and joints.

Foam Rolling

Trainer Nicole Gauthier likes foam rolling on your active rest days. The reason? Applying pressure with a foam roller helps massage the myofascia, which can help release tense muscles. “Rolling should not be painful and light pressure is plenty to be effective,” she says.

Yoga

Any form of yoga is restorative thanks to all the stretching. But for one move that’s particularly great, Kate Lombardo of YogaRenew recommends propping your legs up on a wall for five minutes “to calm the nervous system and activate the ‘rest and restore’ response.”

Pilates

“Pilates is another fantastic option that focuses on lengthening muscles through strength and stability,” says trainer Ryan Kennedy. Creating balance in your body through Pilates is also a nice way to complement your overall routine.

Walking

Get your heart rate up with a treadmill workout or go for a casual stroll outside. Gauthier recommends starting at a moderate pace for 15 minutes and moving up to 30 minutes, or walking hills. It’s your day off, so focus on exactly what your body needs.