Newsflash: More isn’t always better when it comes to fitness.

You can’t maximize your progress if you don’t give your body time to recover and adapt. That’s where active recovery comes in.

Active recovery is a lot like it sounds. It’s intentional, low-intensity movement done on rest days or between intense workouts. Think walking, biking at an easy pace, or stretching sessions. Unlink complete rest, active recovery keeps your body moving just enough to promote blood flow and support healing without elevating your heart rate.

Here are three benefits of active recovery.

1. Promotes Recovery

It sounds counterintuitive, but it’s true. Active recovery helps increase circulation. This helps clear out metabolic waste and deliver nutrients to your muscles so they can repair and rebuild. This leads to less soreness, faster recovery, and better performance in your next workout.

2. Reduces Risk of Injury

Taking time to move intentionally at a slower pace helps keep your joints and muscles mobile without adding more stress. The result? You’re less likely to get injured.

3. Reinforces Healthy Habits

This is probably my favorite benefit. Active recovery keeps you in the habit of moving every day. Even if it’s just a 20-minute walk with your family after dinner or a light stretch session in the morning, active recovery helps maintain your routine and stay consistent. Consistency is how fitness goals are achieved.

So, what counts as active recovery?

A lot of things! Here are just a few:

A walk or light ruck
A slow, easy bike ride
A gentle yoga or stretching session
Swimming
Foam rollings

Remember, you don’t need to go hard every day to see results. Taking some time for active recovery helps you crush your goals faster with fewer setbacks.

Want to level up your fitness game?

Join the Functional Fitness Activity Group in the Team RWB Member App and connect with service members from all branches and eras. They share workouts, tips and information to help you achieve your fitness goals.

Join Functional Fitness Group