Last night before bed I set my alarm so I could get up today and workout. I had my clothes out next to my watch and my car keys. When the alarm went off, I asked myself what I wanted to do. I answered, “sleep!”
Years ago, I would have gotten up anyway, worked out even though I was too tired. OR I would have slept in and then stressed all day about what I was going to eat because I didn’t burn any calories this morning.
Structure can be good, but can also be restrictive. If you struggle with what to do on rest days or when to take them, keep reading and see if any of the tips resonate with you!
Should I take a rest day today?
It might help to ask yourself these questions:
1. Did I get enough sleep last night?
Lack of quality sleep can throw our bodies out of whack, and I don’t really recommend working out and adding more stress to your body. When we don’t sleep, our bodies already are going to be working harder so it’s best to let yourself sit this one out. You probably won’t get a great workout if you’re too tired anyway!
2. Will exercise improve or deplete my energy levels?
Kind of similar to the sleep question, but think about if exercise will lead you to energized or looking for a nap. This could apply to situations where you have a lot to do that day and want to spend your energy elsewhere, or if you just aren’t feeling particularly energetic on a given day and need some rest. Remember, needing rest can be mental too!
3. Do I have time for a proper warm-up and cool-down?
I have taught many an exercise class where people ran in five minutes late, then ran out the door before we could go through our post-class cool down. I would yell after them, “stretch at home!” though I am not sure if anyone ever did.
I am guilty, too. Sometimes I will say, “OK I have 45 minutes, so I can go for a 45-minute run.” Wrong! I can warm up, go for a 35 minute run and then cool down.
The truth is, a proper warm up and cool down is an essential piece of your workout. You are priming your muscles for movement, then letting them stretch and calm down properly. This is key to preventing injury, supporting gains and goals, and not having to take time off because you’re too sore or stiff the next day. Do not skip this step!
4. Am I excessively sore from a previous workout?
Sometimes it feels good to shake out some soreness with a stretching session, a yoga, or a light jog or bike. But other times, if you are really sore, the extra stress is just going to add insult to injury! Let your body recover so your next workout can count.
5. Does exercise sound appealing to me right now?
Honestly, there are times that we may just not want to do a workout! I’ve definitely had days where I am not sore and not tired, I am just not in the mood! We all have times where there are other things we need to be spending time on, and it might serve us better to push the workout aside and handle other business.
Remember – exercise and food should add to your life, not take away from it. If you’re tired, sore or simply don’t feel like working out, then don’t! Chances are it will do more harm than good.
And – be easy on yourself! Eat normally and don’t think you don’t deserve food because you didn’t exercise. We don’t have to earn our food or work it off.