Rest as a health strategy
01 April 2026
Last reviewed: 01 April 2026
The health benefits of regular exercise are well documented. While a reasonable amount of exercise is essential for physical and mental health, it's also vital to give our bodies and our minds sufficient time to rest and recover.
Here, we examine why this is and explain how to repair and recharge by developing restorative habits, such as taking micro breaks during the day and establishing a regular sleep routine.
Why do we need to rest and recover?
The benefits of allowing yourself time to rest your body and your mind include:
- Physical restoration: Resting gives your muscles a chance to repair themselves after physical strain. It also allows your body to replenish your energy levels, reducing fatigue and making injuries less likely.
- Mental rejuvenation: Rest also gives your brain time to process information, consolidate memories, and restore focus. It helps prevent burnout and mental exhaustion.
- Improved performance: Taking the time to recover properly after periods of mental and physical effort enhances your productivity and creativity, as well as your ability to perform tasks more efficiently, and make the right decisions both at work and in your personal life.
- Emotional balance: Breaking up work with regular breaks reduces stress, allowing you to think more clearly and fostering a sense of calm and wellbeing.
- A stronger immune system: You fight off illnesses much more effectively when you are well rested. And you recover more quickly when you give your body the chance to recover properly from infections and injuries.
- Better sleep: Prioritising downtime during the day improves the quality of your sleep, which is vital for overall health.
Recovering from physical exertion: 10 top tips
Exercise is great for our bodies, but only if we prepare them properly and give them a chance to heal. Our muscles can generally recover from light exercise within 24 hours but can take two to three days to get over a more intense workout. So, whether you're a marathon runner, a golfer, or an open water swimming fan, give your body the opportunity to rest and repair by:
1. Cooling down
Spend five to 10 minutes doing more gentle exercise and stretching to gradually lower your heart rate and reduce muscle stiffness.
2. Hydrating
Replenish fluids lost through sweat to support muscle function and prevent fatigue. Drinking plenty of water is usually the best way to do this, but you may need to hydrate using electrolyte drinks after very intense workouts.
3. Refuelling
Try to eat a balanced meal or snack containing protein and carbohydrates in an hour after you finish exercising. Protein aids muscle repair, while carbs help to restore your energy levels.
4. Getting enough sleep
Where possible, you should aim to get seven to nine hours of quality sleep every night.
5. Using active recovery
Gentle activities such as walking and yoga allow your body to recover by boosting blood circulation, which helps to reduce soreness during the next few days.
6. Stretching
Stretching out your muscles is one of the best ways to prevent injury and unnecessary exercise-related discomfort, while foam rolling helps to release areas of more extreme tension.
7. Taking time off
It's vital to give your muscles time to recover between training sessions. Otherwise, you risk having to take more time out due to exhaustion or injury.
8. Applying cold or heat therapy
Ice baths and cold compresses can reduce inflammation, while heat helps tight muscles to release - making you more comfortable.
9. Listening to your body
The "no pain, no gain" mantra is all very well, but persistent soreness and fatigue can often be signs you may need to change your exercise routine or give your body more time to rest.
10. Staying consistent
Making recovery an integral part of your exercise routine ensures long-term progress and better performance.
Recovering from mental effort: 10 top tips
Just as your body needs to recover from periods of physical exertion, your mind needs quiet time to cope with the stresses and strains of modern-day life. You've probably noticed that you're less patient and motivated when you're tired, but symptoms of mental fatigue can also include brain fog, headaches, and more serious mental health conditions such as anxiety and depression. Be kind to your mind by:
1. Maintaining a regular sleep schedule
Try to go to bed and wake up at the same time every day, even on weekends, as this helps to regulate your internal clock.
2. Creating a relaxing bedtime routine
Calming activities such as reading, stretching, or deep breathing can make it easier to wind down ready to go to sleep. Avoid screens and bright lights at least 30 minutes before bed.
3. Preparing your sleep environment
Ideally, your bedroom should be dark and quiet, and your bed should be comfortable – that's why it's important to replace your mattress when it starts to sag. Distractions such as screens are also best kept to other rooms.
4. Limiting caffeine and heavy evening meals
Caffeine can make it much harder to sleep, so it's sensible to avoid it after about 4pm. Eating a big meal can also disrupt sleep, so try to eat more at lunchtime and less in the evening when you can.
5. Staying active
When your body is tired, it naturally seeks deeper, more restorative sleep. Exercising regularly improves the quality of your resting time, as well as your general fitness.
6. Taking short breaks at work
Avoiding mental exhaustion isn't just about getting enough sleep. Whether you go on a short walk or simply take a few minutes to focus on your breathing, a quick break is a great way to spark creativity and prevent mental fatigue.
7. Managing stress
It's no secret that stress affects your ability to get to sleep. Ways to turn you brain off when the time comes include meditation or breathing exercises and making a list of the things you need to do the next day.
8. Staying hydrated
It's important to drink water throughout the day. Being just 3-4% dehydrated can lower your ability to perform by up to 50%. However, try to avoid catching up on hydration at bedtime. Otherwise, you'll probably have to get up to go to the loo.
9. Exposing your skin to natural light
Daylight tells our bodies it is time to get up. So, when we don't get enough of it, our bodies don't always recognise that it's time to go to bed when it gets dark. If you work in an environment with no natural light, it's therefore doubly important to get outside during your break times.
10. Accepting your limits
It can be tempting to push ourselves to beat tiredness, especially in high-stress situations. But tiredness is our body's way of telling us to slow down, and ignoring it for too long can lead to serious consequences, including mental breakdown.
Remember that everybody is unique, and recovery needs vary from person to person. The most effective approach is to "know your normal" and pay attention to what your body is telling you. By listening to your own signals and adjusting your routine accordingly, you'll have right approach to support your long term health and wellbeing.
About the author
Nic Paton is one of the country's foremost journalists on workplace health, safety and wellbeing, and is editor of Occupational Health & Wellbeing magazine. He also regularly writes on the health and employee benefits and health insurance markets.
