Low-impact movement that helps your body bounce back, can actually boost performance and reduce injury risk.
So, on those in-between days when you’re not pushing limits, give your body some love with these five gentle movement practices.
1. Pilates
Whether it's mat-based or on the reformer, Pilates is a go-to for recovery. It targets your deep stabilising muscles, improves mobility, and supports postural alignment — all without high impact.
2. Yoga (Restorative or Vinyasa Flow)
Yoga stretches out tight muscles, brings oxygen into fatigued areas, and encourages circulation - perfect after strength training or cardio days.
Choose gentle flows or restorative sequences to prioritise lengthening over sweating.
3. Walking or Light Hiking
Never underestimate the power of a brisk walk. It's low impact but great for circulation, joint health, and mental reset. Bonus: time outdoors supports your mood and immune system too.
4. Mobility & Stretching Sessions
Foam rolling, band work, and dynamic stretches keep muscles supple and joints happy. This is your toolkit for long-term performance and injury prevention.
Set aside 20–30 minutes post-training or on recovery days to stay limber.
5. Swimming or Aqua Movement
Light laps or water-based mobility work is ideal for sore joints or cross-training. The resistance is gentle, and the buoyancy takes pressure off your frame.
Why Gentle Movement Matters
Slowing down with intention can improve consistency, and keep your training sustainable. Move gently. Support your system. Feel the long-term gains.