Staying fit isn’t just about exercise daily, it’s also about knowing when to rest. A healthy lifestyle depends on the right balance of exercise, diet, and sleep. These three pillars help the body grow stronger, regenerate cells, and age in a healthy way.

Experts recommend at least 150 minutes of moderate activity each week, but that doesn’t mean you need to exercise every single day.

In fact, rest and recovery are just as important as the workouts themselves.

“Recovery is part of the process,” Justin Santos, head coach at the Academy of Lions fitness club in Toronto, told The New York Times. “Neglecting rest is just as bad as skipping out on a month’s worth of training.”

WHAT HAPPENS WHEN YOU EXERCISE?

Exercise causes tiny tears in your muscle fibres. When you rest, the body repairs and strengthens them, a process known as supercompensation.

According to research from the Queensland University of Technology, rest is a key part of fitness training.

Different types of workouts need different recovery times. Aerobic exercises like jogging could need only a night’s rest, but strength training usually requires at least 24 to 48 hours, said Giles Warrington, professor of human performance at the University of Limerick, to NYT.

During exercise, your muscles, bones, heart, lungs, and blood circulation all work harder. These systems adapt to the routine over time, thus, improving bone strength, increasing heart efficiency, and boosting oxygen delivery to muscles.

IS DAILY EXERCISE NECESSARY?

Not really. A large study published in JAMA Internal Medicine found that people who exercised just 1 to 2 days a week still reduced their risk of early death by 30–34%, similar to those who exercised more frequently.

People who exercised just once or twice a week were 30% to 34% less likely to die early compared to those who didn’t exercise at all. Interestingly, people who exercised almost every day lowered their risk by 35%, only slightly more.

This shows that even small amounts of physical activity, even if it’s less than the recommended 150 minutes a week, can still help you live longer. The benefits were seen in people who either crammed all their exercise into one or two days, or did a little less than the full weekly target.

Exercise also helped reduce the risk of dying from heart-related problems. Whether someone worked out most days or just a couple of days a week, they cut that risk by around 40%. In the end, how often you exercise wasn’t as important as just making sure you move.

The takeaway? It’s more important to move than to overdo it.

Dr. Chhya Vaja, Internal Medicine Expert at Apollo Spectra Hospital, Mumbai, said that any kind of movement is beneficial, whether it’s walking, yoga, or dancing.

“If you are someone who rarely engages in physical activities or has a workout regime then starting with walking can be a smart choice. This can help build your stamina and endurance for the betterment of your health. Walking is a gentle yet effective option that can be easier for everyone irrespective of their age,” said Dr Vaja.

HOW TO KNOW WHEN TO REST AND THE IMPORTANCE OF ACTIVE RECOVERY

You don’t have to be fully recovered to work out again, especially if you’re training for a goal. Rest doesn’t mean being inactive. Active recovery, like light walking, stretching, or playing an easy sport, is great for your body and mind.

According to a 2018 study in the Frontiers in Physiology, inadequate recovery can lead to overtraining syndrome, which hampers progress and increases injury risk.

Monitoring your mood, sleep quality, and energy levels is a reliable way to assess recovery. If you feel cranky, unusually tired, or unmotivated to exercise, your mood might be telling you to take a break. “Mood seems to be the most reliable marker of overtraining,” said Christie Aschwanden, author of Good to Go.

Incorporating 1 to 2 rest days per week and practising active recovery, like walking, stretching, or yoga, helps the body heal while maintaining movement.

This is also known as the Overtraining Syndrome, which is the result of giving your body more work or stress than it can handle. Overtraining occurs when a person experiences stress and physical trauma from exercise faster than their body can repair the damage.

You don’t need to push yourself every day. Rest days help your body recover, prevent injuries, and keep you motivated. Aim for 1–2 rest days per week, especially if you work out often or at high intensity. Ultimately, movement in any form, done consistently and mindfully, is what truly matters.

– Ends

Published By:

Daphne Clarance

Published On:

Jul 14, 2025

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