Active recovery

Also known as: recovery day, light movement day

Confidence pending0 studies referenced

Low-intensity movement on rest days to promote blood flow, reduce soreness, and maintain mobility.

This entry is in our database, but the research pipeline has not yet synthesized supporting papers. Evidence will update automatically as it's ingested.

Duration

20-40 minutes · 1-2x per week

Editorial recommendation

Frequency

1-2x per week

Equipment

Foam roller (optional)

How to do it

1Light walking (20-30 min)
2Gentle yoga or stretching

3Swimming or cycling at very low intensity
4Foam rolling and mobility work
5Keep heart rate below 120 bpm

Safety notes

Should feel easy and restorative, not challenging.

Protocols featuring this habit

Exercise Recovery ProtocolBBuilding confidence

Questions about Active recovery

How was Active recovery actually done in the studies?

How long and how often did studies test Active recovery?

Are there safety considerations for Active recovery?

Health domains

Exercise & movement Musculoskeletal health

ProtocolEngine provides general health information based on published research. This is not medical advice. Consult a healthcare professional before starting any supplement or health protocol.