Reviewed by Dietitian Katey Davidson, M.Sc.FN, RD, CPT
Physical therapists recommend walking on active recovery days
It can promote blood flow, reduce muscle soreness and is accessible for most people
Sleep, nutrition and rest days are also important for effective exercise recovery
Exercise is what breaks your body down (in a good way), while recovery is what builds it back up. Yet for most people, recovery often takes a back seat in their fitness routine. Research suggests that inadequate recovery can increase the risk of overuse injuries, with studies estimating that overtraining-related injuries account for a substantial proportion of sports-related injuries
“Exercise and rehabilitation both create stress on the body, and that stress is necessary for improvement,” says physical therapist Alex McRobbie, PT, D.P.T., OCS. “Recovery is when the body has the opportunity to adapt to that stress. Without adequate recovery, we can increase the risk of an overload injury and impair performance gains.”
But that doesn’t mean you have to be completely sedentary on rest days. In fact, there may be benefits with light active recovery. So, we asked physical therapists for their top recommendation, and they all said the same thing: low-intensity walking as a form of active recovery. Here’s what you need to know
Physical therapists favor walking as a recovery tool because it keeps your body moving without creating the same physiological demand as more intense forms of exercise. “Light movement promotes blood flow, which helps deliver oxygen and nutrients throughout the body while supporting the processes involved in recovery,” says Paul Schroeder, PT, M.P.T.
Research shows that active recovery, such as walking, can accelerate the removal of blood lactate following strenuous exercise compared with complete rest. It may also help reduce the perception of muscle soreness and stiffness after intense training
Beyond reducing muscle soreness, active recovery may also help restore performance more quickly than doing nothing. “Research suggests that active recovery may be useful for helping to restore explosive performance,” says Joseph Hribick, PT, D.P.T., D.Sc., COMT, FAAOMPT.This may help you return to physical activity sooner while maintaining performance
Walking has almost no barriers to entry and is suitable for most fitness levels. “Walking is an essential recovery practice because of its accessibility, as it does not require equipment and can easily be adjusted based on someone’s age, fitness level or stage of recovery,” says Schroeder
A common misconception about recovery is that it requires complete rest, but physical therapists push back on this idea. “Walking as a form of active recovery is great because it reinforces the idea that soreness doesn’t necessarily mean someone needs to remain completely sedentary,” says Hribick. Light movement on rest days can help you stay active without adding significant physical stress.
“Movement is medicine, and recovery doesn’t always mean being completely still. Gentle activity can be an effective way to keep the body moving without adding excess stress,” says Schroeder
For most people, 10 to 30 minutes of low-intensity walking at a comfortable pace following a challenging workout or on a recovery day is an excellent starting point. Aim for three to five days per week. Both McRobbie and Hribick recommend using the “talk test” to gauge effort, where you should be able to carry on a conversation comfortably during the walk.
“If your recovery session starts feeling like another workout, you are going too hard and are defeating its purpose,” says Hribick
If you’re recovering from an injury or surgery or have a preexisting health condition, speak with your health care provider or a physical therapist before starting a new walking routine
While walking is a useful form of active recovery, physical therapists also recommend the following strategies:
Prioritize Sleep.Sleep is a nonnegotiable for recovery, as it’s when your body repairs tissue, restores energy and consolidates the adaptations made during training
Fuel and Hydrate Well. Eating a balanced diet and staying hydrated gives your body the nutrients and fluids it needs to recover between sessions
Schedule Recovery into Your Training Plan. Consider alternating your more intense training sessions with lighter rest or active recovery days to give your body time to adapt rather than continually accumulating fatigue
Incorporate Mobility Work. Doing some light stretching, yoga or Pilates on recovery days can help maintain range of motion without placing additional stress on your sore and recovering muscles and joints
Listen to Your Body. If you experience lingering soreness or fatigue for days after a workout, reduce your activity level and consider skipping the walk rather than pushing through discomfort
Walking is an accessible form of active recovery that physical therapists recommend to help promote blood flow, reduce muscle soreness and support recovery between training sessions. Combine walking with quality sleep, balanced nutrition and a training plan that incorporates rest and lighter days, and you have a recovery approach that you can stick with long term
Read the original article on EatingWell
