Rest day benefits aren’t just a nice bonus.
They’re essential to your overall health and fitness progress. As a busy mom, you’re no stranger to juggling a million things—kids, work, errands, and maybe squeezing in a workout if you’re lucky. With so much on your plate, it can feel like taking a day off from exercise is “slacking.” But here’s the truth: rest is not a sign of weakness—it’s a vital part of your health journey. There are many powerful rest day benefits that go beyond just giving your muscles a break.
Rest days can improve your results, protect you from burnout, and even help you show up as a more energized, present mom. Whether you’re doing quick at-home workouts for busy moms or training for a 5K, knowing when and how to rest is just as important as your workouts themselves.
In this post, we’ll dive into seven rest day benefits every busy mom should know—because you deserve the same care you give everyone else.
Rest Day Benefits
Rest days aren’t just about doing nothing—they’re about giving your body exactly what it needs to thrive. Here are 7 rest day benefits that prove taking a break is one of the smartest things you can do for your health.
1. Rest days boost recovery.
Your muscles need time to repair and rebuild after workouts. Some soreness after workouts is completely normal. This soreness is known as delayed onset muscle soreness (DOMS) and occurs 24-72 hours after a workout. When muscles are used in a way they aren’t used to – whether it’s a new activity or heavier weights – microscopic tears can result. Soreness occurs as the body repairs the muscles, and can be a sign that muscles are growing. This is all good news! The body still needs some time for rest and recovery though, in order to reduce soreness after future workouts and to also reduce the risk of injury.
2. Rest days prevent burnout.
What mom doesn’t feel some mental and emotional exhaustion? I know I do! Motherhood on its own is already a full-body workout. We carry babies, chase toddlers, and manage a household. If you keep pushing through your workout routine when you’re feeling exhausted, chances are you’ll eventually get burnt out. Rest days help you recharge and restore your energy so you can be a better mom.
3. Rest days improve long-term progress.
It may seem counterintuitive, but more workouts aren’t always better, and can actually hinder your progress. Rest days give your body the chance to rebuild stronger, reduce inflammation, and renew your energy levels. Repairing and rebuilding muscle tissue also improves your metabolism. You’re replacing fat tissue with muscle and therefore, burning more calories at rest. Taking rest days can help prevent plateaus, reduce frustration, and keep you progressing towards your health goals.
4. Rest days help balance hormones.
Chronic exercise spikes cortisol, the stress hormone. Having too much cortisol can lead to various health problems, such as weight gain especially in the abdomen, high blood pressure, increased blood sugar, anxiety, and depression. Rest days help balance your cortisol levels, so your other hormones and body functions don’t go out of whack.
5. Rest days support better immune function.
Too much exercise can stress your body too much, making you feel run down and weakening your immune system. Rest days help your body focus on immune defense. You may find that when you keep pushing through exhaustion, you get more colds. That’s your immune system telling you it needs a break. Rest days aren’t just for your muscles; they help your whole body!
6. Rest days encourage better sleep.
When you take a rest day, you’re reducing your stress levels. Overtraining can keep your body on high alert, making it harder for you to fall asleep at night. You may feel both wired and tired – you’re physically exhausted, but mentally drained and unable to fully relax. Taking rest days can help regulate your sleep cycles. Your muscles aren’t overworked and your mind gets a break. This all helps you fall asleep faster and get better sleep during the night, waking up more refreshed.
7. You model self-care for your family.
Taking time to rest sets a healthy example for your family. You’re showing your children that being healthy isn’t just about eating right and exercising a lot. Truly being healthy means that you’re trying to live in balance. You’re taking care of your emotional and mental health, besides just your physical health.
What should rest days look like?
Rest days don’t necessarily mean doing nothing. You can still be active, but at a lower intensity than normal. I take my rest days on Saturdays and Sundays and like to do some gentle movement, whether it’s a yoga class or a 10-minute stretch. I also enjoy going for a family walk, casual bike ride, or just playing outside with my kids if the weather is nice.
Rest days are great opportunities to practice more restorative habits, such as taking a power nap, going to bed early, meditating, and just having a slower morning or evening than normal. You can also reset your mind by reading, journaling, or just having some quiet time.
Start by taking a rest day once a week. Try putting it on your calendar like you’d schedule a workout or appointment. It doesn’t need to be an entire day of restorative activities. I get it – as a busy mom, that’s pretty much impossible! Even just a 15-minute break can help if it truly is a break.
In the hustle of motherhood, it’s easy to overlook rest day benefits.
However, rest day benefits are just as vital as your workouts. They’re not pauses in progress—they create progress. From boosting your immune system to improving your sleep, mood, and long-term results, rest gives you strength for your busy life.
So the next time you feel tempted to skip a rest day, remember: honoring your body with recovery is one of the most powerful things you can do—for your health, your goals, and your family.
You deserve rest.
One Comment