Unlock the benefits: Why rest, recovery and sleep matter more than you think

A person sitting on the grass with a bottle of water

Whether you’re training for a fun run, chasing the kids around the backyard, or simply trying to feel more energised each day, recovery plays just as big a role as the activity itself. Giving your body and mind time to recharge helps build a healthy, balanced lifestyle that lasts.

Recovery plays a key role in physical activity, not just for athletes, but for everyone. Taking the time to recover helps prevent overtraining, injury and burnout, and it ensures you get the most benefit from the effort you’re putting in.¹

Let’s take a closer look at what recovery really means and how it can help you reach your physical activity goals.

What is recovery?

Recovery doesn’t mean collapsing on the couch after a workout. It involves repairing, rebuilding and adapting so your body returns stronger, not sorer.

When we exercise, especially during strength training, we create tiny tears in our muscle fibres. But don’t fret, just like diamonds are built under pressure, these tiny tears are what causes our muscles to grow. The only catch is, the body repairs the muscle fibers when you rest, and it usually takes 48 to 72 hours depending on the type of activity.²

Without enough recovery time, these adaptations can’t take place. You may experience a plateau in your progress, feel constantly fatigued or increase your risk of injury. Overtraining can also affect your hormones, raising cortisol (the stress hormone) and impacting insulin sensitivity and mood. ³

It’s common to experience muscle soreness or stiffness a day or two after activity, particularly if it was more intense or new to your routine. This is referred to as Delayed Onset Muscle Soreness (DOMS), which is caused by those tiny muscle tears and is a natural part of the muscle-building process. But ongoing or excessive soreness is a red flag. It’s often a sign that you haven’t allowed enough recovery time.

Recovery can include:

Taking regular rest days from your regular structured activity

Prioritising quality sleep

Eating nourishing, anti-inflammatory foods that support tissue repair

Engaging in active recovery like walking, mobility work or stretching

Managing stress through mindfulness, time in nature or quiet activities

Stacking these strategies will support your recovery the most, but even adding just one can make a noticeable difference.

A close up shot of a person holding their knee

Why rest days matter

When motivation is high, it’s easy to want to keep pushing through. But your muscles, joints and nervous system need regular time to reset and recharge.

Rest days give your body a chance to:

Reduce the risk of overuse injuries like tendonitis or stress fractures

Ease DOMS

Improve your energy and performance

Support y our immune system and stress regulation

Your body also needs time to replenish its energy stores. When you exercise, your body uses glucose for energy. Rest allows these stores to refill, helping you stay energised and supporting blood sugar control.

Tip: Aim for at least one full rest day each week, especially if you train regularly. If you feel unusually tired, sore or irritable, that could be your body’s way of asking for more rest.

The importance of active recovery

Rest days can look different from person to person, but you don’t need to stop moving completely on rest days. Gentle activity can actually help you recover faster by improving circulation, reducing stiffness and supporting mobility.

Some active recovery options include:

1. Mobility sessions
Light movement combined with stretching helps improve flexibility and reduce muscle tightness. Try slow squats, shoulder circles and toe touches.

2. Foam rolling (self-myofascial release)
Using a foam roller helps release tight spots, improve blood flow and ease soreness, especially after resistance or high-intensity training. Go slow and focus on any areas that feel particularly tight.

3. Swimming and hydrotherapy
Swimming and aqua exercises are great for low-impact recovery. Some people also find cold water or contrast therapy (switching between warm and cold water) helpful for reducing inflammation.

4. Gentle practices like yoga, tai chi or Pilates
These low-intensity movements help restore balance, increase flexibility and calm the nervous system.

5. Walking
A short, easy walk outdoors can increase circulation, clear your head and support muscle recovery without adding stress to your body.

Exercise like this can also help with mental fatigue, giving your brain a break while keeping your body gently moving.

When should you rest?

Some days, it’s obvious. Other times, your body might be sending quieter signals that it needs more downtime.

Watch for:

Persistent muscle soreness

Feeling low in energy or unusually tired

Irritability or poor mood

Sluggishness during workouts

Plateaus or dips in progress, like strength or stamina

If you’re ticking off a few of those, take a break. Your body and mind will thank you.

A woman stretching on a yoga mat outside practicing active recovery

Sleep and recovery

Sleep supports more than just your mood. It’s when your body does a lot of the heavy lifting when it comes to recovery.

During deep sleep, your body repairs muscles, balances hormones and processes memory and learning. All of this supports your performance and helps you feel more like yourself.

The Sleep Health Foundation recommends 7 to 9 hours of sleep each night for adults. However, many Aussies struggle to get there, often due to late-night screen use, stress or inconsistent routines.

To support better sleep:

Go to bed and wake up at the same time each day

Wind down with gentle stretching, breathing or reading

Limit caffeine after lunch and reduce screen use in the evening

Create a quiet, dark and cool sleep space

If you’ve been more active than usual, your body may need extra sleep to support the additional recovery.

Make recovery part of your routine

The Australian Physical Activity Guidelines encourage moving most days, but that doesn’t mean pushing hard every. Recovery works best when you treat it as part of your regular routine, not just something you squeeze in when you’re feeling sore.

Try these strategies to build it in:

Plan your rest: Schedule it just like your workouts

Prioritise sleep: Protect your sleep window each night

Listen to your body: Notice signals like fatigue, soreness or low motivation

Stack your habits: Combine recovery practices, like stretching while watching TV or breathing exercises before bed

Be proactive: Use recovery to prevent burnout, not just to fix it

By giving your body time to recover, you can build strength, boost energy and lower your risk of injury. Whether it’s a long sleep, a dip in the pool or a quiet stretch session, you’re not slacking off, you’re setting yourself up to thrive.

Sources:

MD Health (2023). How important is recovery for exercise?
Explains how muscle growth, hormone balance and glycogen replenishment all happen during rest.
https://mdhealth.com.au/the-importance-of-rest-and-recovery/
Exercise & Sports Science Australia (ESSA) – Jonathon Fermanis, Accredited Exercise Physiologist (2023). Why rest days are important when exercising.
Highlights the physical and mental benefits of rest, signs of overtraining, and recovery strategies. https://www.essa.org.au/Public/News_Room/Articles/Why_rest_days_are_important_when_exercising.aspx
Sleep Health Foundation. How much sleep do you really need?
Offers evidence-based guidance on sleep duration and quality to support physical and mental recovery.
https://www.sleephealthfoundation.org.au/how-much-sleep-do-you-really-need.html

Acknowledgement

This content has been developed by Health and Wellbeing Queensland’s team of expert nutritionists, dietitians, and exercise physiologists. Always visit your healthcare professional for dietary advice tailored to your circumstances.