Do you need a Rest Day?

Let's face it, Americans are suffering from a sedentary "too much sitting" lifestyle. In 2020 the CDC found that about 24% of the population achieves the amount of physical activity recommended for the average adult. That's less 1/4 of the population folks! At Elevation, we are striving to make everyone's physical health a top priority.  When discussing programming with our young athletes, weekend warrior, or committed gym rats I often get asked about rest days.  As your friendly neighborhood physical therapist, I'm here to offer some perspective when considering your weekly workout schedule.

Physical Activity Guidelines for Adults

Per the U.S. Department of Health and Human Services, Americans are recommended

•  At least 150 minutes a week of moderate-intensity physical activity 
• OR 75 minutes  vigorous-intensity aerobic
• OR an equivalent combination of moderate- and vigorous-intensity aerobic activity.
• AND 2 days/week of resistance/strength training 

Meeting the recommended exercises guidelines doesn't have to be difficult! For example, 30 minutes of moderate aerobic exercise 3 days a week can get you to the recommended aerobic guidelines. Add 2 strength days on top of the aerobic days, or in between, and you're within recommended guidelines. Looking at it this way can be a numbers game depending on work and life demands. I have my clients in the clinic report their entire week so we can plan certain workouts that fit in their schedule and lifestyle. You may experience trial and error, but practice makes this easier.

Are You Overtraining?

While most Americans are not getting the recommended physical activity guidelines, I have discussed the risk of overtraining with my clients in our clinic. Overtraining can occur with repetitive sports or movements without adequate rest/recovery in between training sessions. Symptoms of overtraining can look like;

• Changes in mood or motivation
• Extreme muscle soreness last more than 2 days
• Body and/or mental fatigue
• Not progressing in strength or skill
• Getting sick easily/often
• Pain/injury
  
  

If you consistently experience one or more of these you may be overtraining. Pain or injury is never normal and is often due to imbalances or improper form. Overtraining can make imbalances more pronounced and your form suffers. Although it may seem counterproductive, taking a rest day can improve sport or physical performance. 

Rest days

Lastly, rest days do not have to mean being bed bound or vegging out on the couch. Now I love a good Harry Potter marathon, but that's not a restorative rest day. Rest days can be enjoyable leisure activity that feels good to the mind and/or body. For example, if you primarily run ultramarathons all year, consider your restorative rest days a leisure bike ride with friends or vinyasa yoga. On the flip side, if primarily work at high intensity consider taking a nature walk or swimming with friends. For my athletes and active adults, play more and compete less! Move for the sake of enjoyment 1-2 days a week instead of pushing the envelope. After all, some of the best comebacks happen after some much deserved time off (I'm looking at you Simone Biles and Suni Lee!)

If you are dealing with pain or injury don't wait for things to get worse. Looking closely at form, your workout routine, and the quality of your rest days can take your sport or training to the next level! Contact Elevation Athletics today to schedule your first virtual session and talk to one of our physical therapist today for personalized care!

References:

1. Alex M. Azar II, U.S. Department of Health and Human Services, Olson, R. D., Piercy, K. L., Troiano, R. P., Ballard, R. M., Fulton, J. E., Galuska, D. A., Pfohl, S. Y., Vaux-Bjerke, A., Quam, J. B., George, S. M., Sprow, K., Carlson, S. A., Hyde, E. T., & Olscamp, K. (2018). Physical activity guidelines for Americans. In Physical Activity Guidelines for Americans (2nd ed.). U.S. Department of Health and Human Services. https://health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf
2. https://www.cdc.gov/physical-activity-basics/guidelines/adults.html
3. Overuse injuries. (2024, August 2). Johns Hopkins Medicine. https://www.hopkinsmedicine.org/health/conditions-and-diseases/overuse-injuries
4. How often should you take a rest day? (2023, October 30). UCLA Health. https://www.uclahealth.org/news/article/how-often-should-you-take-rest-day