“A day off? Yes, please. I’m not doing anything tomorrow.” I remember the sweetness of those words and the eager anticipation of inactivity. Sitting on the couch and binging Netflix was long overdue. That day off was entirely “me time.”
Yet, when I did shit all, I’d return to practice the next day feeling sluggish, low on motivation, and out of sync. Easy movements left me out of breath, and my game felt strangely off. “I had a rest day yesterday. Shouldn’t I be in better condition? Why am I feeling like this?”
On other off-days, I’d get away from it all—go hiking or do yoga. The next day at practice felt smooth and efficient. The movements were sharper and the decisions faster. This is the difference between active recovery and pure inactivity.
Active recovery involves low-intensity movements characterized by 30–60% of your maximum heart rate. Unless you are seriously injured, it is far more effective at “recovering” the body than passive methods (i.e., binging Netflix all day). Techniques include walking, yoga, massage, cold and heat therapy, and even tai chi—the list is vast. These techniques help reduce soreness and stiffness, lower inflammation, increase blood flow, and improve sleep. Some even promote learning and creativity.
Aim to include these in your schedule at least three times per week, especially after strenuous activities like competitions or intense practices. The next time your coach gives you a day off, take a walk in the woods or tag along with the hippie yogi. Don’t be a couch potato.
