Rest & recovery
Everyday, lifestyle habits that support rest and recovery — sleep, rest days, gentle mobility, walking and winding down. Educational, not medical.
A note on training information
Browse recovery
Each entry links to the sports, physical qualities and muscles it relates to.
Active recovery
Active recovery means very easy, gentle movement on lighter days to keep the body moving without adding hard training stress.
Breathing & winding down
Winding down with slow, relaxed breathing is a calming everyday habit that helps you shift from activity towards rest.
Cool-down
A cool-down is a few minutes of easy movement at the end of a session to let the body settle back towards rest.
Easy days
Easy days are deliberately gentle training days that keep the effort low so harder sessions can stay hard.
Gentle mobility
Gentle mobility work means moving your joints smoothly through a comfortable range to help you feel loose and move well.
Gentle stretching
Gentle stretching means easing into comfortable stretches and holding them in a relaxed way to help you feel less stiff.
Listening to your body
Listening to your body means paying attention to everyday signs like energy, sleep and soreness to guide how much you do.
Regular, balanced meals
Eating regular, balanced meals is a general everyday habit that supports energy and recovery around an active lifestyle.
Rest days
Rest days are planned days off from training that give the body and mind time to recover between harder sessions.
Sleep
Regular, good-quality sleep is the foundation of everyday recovery for anyone who trains or plays sport.
Staying hydrated
Staying hydrated is the simple everyday habit of drinking water regularly so you feel comfortable and ready to be active.
Walking
Walking is simple, low-intensity movement that supports everyday activity and gentle recovery for almost anyone.
Build the qualities your sport needs
Pick a sport or a quality and follow the thread through the encyclopedia.