10 Best Activities to Do for Active Rest Days

The muscle soreness that we feel from an intense workout session makes us want to snuggle in our beds the following day. While this is the most comfortable way to wait as our muscles heal, it actually delays the healing process and leaves our other responsibilities unattended.

This isn’t an ideal option for aspiring and current pro cheerleaders. You’ve got to keep on moving! Sounds difficult, right? No, actually, it isn’t. The more you move as you recover, the faster you’ll say bye to the soreness. And the best movement for muscle healing is active rest day activities.

1. Yoga

The breathing techniques and poses of yoga are among the best rest day activities. Switching from one position to another helps in improving your fitness level and mental health. Just remember to follow the proper breathing instructions for maximum benefits.

2. Self-myofascial release

By using a massage stick, foam roller, or lacrosse ball, the connective tissues that surround your muscle and bones are being massaged. This allows you to move in full range motion and reduces muscle soreness.

3. Steady-state walking and running

When your arms are in pain from strength training, do some activity that uses your legs instead. A good brisk walk or slow-paced jogging around the park is a good way to keep on sweating while avoiding to strain your body too much.

4. Steady-state cycling

Some women don’t have running as their thing. If you’re a part of this crowd, you can bike on a moving or stationary one. The good thing about biking is, your joints aren’t pounded too much and your balance is improved - which is needed for dancing.

You can use a road bike for a tour around the city or a city bike that will be useful on the trip to the market or grocery.

5. Hiking

If you’re going for a walk, why not enjoy a good view while you’re at it? Go to the nearest peak in your area where there’s a known spot to enjoy an overview. Invite your partner, a friend, or family member to accompany you as well.

6. Stretching

While yoga has the proper breathing styles and poses, stretching is like the freestyle version of it. You don’t need an entire session of yoga like stretching does. You can stretch wherever and however you want. Stretching also has better muscle recovery and flexibility effects than yoga.

7. Dancing

Good news for aspiring and current pro cheerleaders who want to dance despite having sore muscles. Dancing is one of the best active rest day activities. However, practice on easy moves only and avoid advanced routines like tumbles, high-jumps, and splits.

8. Rowing

So, you need something different than biking, running, hiking, or stretching? You can do rowing as well. Rowing improves posture and reduces back pain by targeting the back, thigh, glutes, and shoulder muscles. There’s no need for your arms to get involved.

At the gym, try to spot an opportunity to use the rowing machine or rent a kayak if you prefer the outdoors.

9. Rollerblading

Just because this recreational activity is from the ’90s doesn’t mean it has lost its significance for modern-day fitness. Rollerblading is good for challenging your motor skills while avoiding muscle overuse. It’s a low-impact cross-training activity that’s undeniably fun to do!

10. Crawling

I know it sounds weird but crawling is an exercise that tones your whole body. It targets the muscles in your glutes, calves, abdomen, quads, hips, and shoulder girdles. This simple activity leaves you more refreshed instead of being exhausted.

To properly crawl for active recovery, start with the baby crawl - yes you’re going to crawl like an infant. Then, progress to the leopard crawl.

Even when your muscles are too sore to move, it helps to do some stretchings. The more movement you make, the better you keep your blood circulation up for muscle recovery. Don’t forget to eat foods that are rich in protein as well.

Curious about what to eat for faster muscle recovery? Check these delicious recipes!

Need a Great Workout Routine for Your Pro Cheer Audition Prep?

Pro cheerleaders stay fit, flexible, and strong so they can give out their best performance in the arena. However, achieving that wow-worthy, toned physique doesn’t happen overnight. You need to arm yourself with the right daily workouts.

Thinking of becoming a pro cheerleader?

We are offering you our fun, FREE (for a LIMITED time) POM FIT™ INTRO CLASS that teaches you beginner-friendly cardio moves.

To take your cheerleading fitness to the next level, we also have POM FIT™: GAMEDAY1™ - a series of challenging full-body cardio classes that include a body stretch class, kick stretch class, abdominal workout class, and more.

Join a POM FIT™ class below:

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POM FIT™: GAMEDAY1™ (USD 27.00)