Rest days

How many rest days do you need?

There is no fixed number of rest days for people who are starting out. The WHO says some physical activity is better than none, and it sets weekly targets instead. Many benefits are seen at 150–300 minutes of moderate-intensity or 75–150 minutes of vigorous-intensity activity a week, or an equivalent mix¹. It also recommends muscle-strengthening activity on 2 or more days a week¹.

Advice on how to spread that across the week varies. The NHS says adults aged 19 to 64 should do some type of physical activity every day, and one option is to spread exercise evenly over 4 to 5 days a week, or every day². The ACSM suggests moderate activity on at least 5 days a week, or vigorous activity on at least 3 days⁵.

Two other figures are for specific groups. A home exercise programme for people with heart conditions says to exercise at least three times a week and always have at least two rest days a week with no exercise⁶. Advice for people in heavy training suggests 1–2 rest days a week⁴. Neither is a rule for everyone.

What to do instead:

• Start with small amounts, such as a short walk, and add time or days slowly. The WHO says this gradual build-up is how the risks of activity are managed¹.
• Treat the weekly target as a long-term aim, not a starting point.
• On days without planned exercise, gentle everyday movement is fine.
• If you live with a heart condition, follow the plan your own care team gives you, including how many rest days it includes.

Is it okay to rest when you feel like it?

Yes. Moving Medicine says it is perfectly fine to have the odd day off, and that it can help you stay motivated and give your body time to adapt³.

If you have tried to be more active before and found it hard to stick with, one of the most common reasons is trying to do too much, too quickly³. Resting and building up gradually go together. Start at a comfortable level, and build from what you have been doing recently, not from what you did months or years ago³. Try not to do too much one day and then need days to recover. That boom-and-bust pattern can leave you more tired³.

If you don't feel up to your usual session, a lighter day can be better than none. A short, easy walk still counts, and activity of any length counts towards your weekly total, with no 10-minute minimum¹.

Choose activities you enjoy. Enjoyment and positive feelings during and after activity tend to help people keep going⁷. Taking a rest is not failing, so be kind to yourself about a break.

Unusual tiredness that doesn't lift is not something to push through or just ease off for. Get it checked by a doctor.

What counts as a rest day?

A rest day is mainly a break from structured exercise. Light movement can still be part of it. Advice written for people in heavy training describes a true rest day as one without structured exercise, with lifestyle movement such as a leisurely walk, stretching and balance training instead⁴. The same advice treats active recovery (lower-impact activity that gets your blood flowing without excess strain) as different from a full rest day⁴.

So on a rest day you can:

• Skip the planned workout but keep moving a little, such as a slow walk or some gentle stretching.
• Move around now and then rather than sitting for long stretches. The WHO says all adults should limit the time they spend sitting or lying down¹.
• Count everyday movement. The WHO says activity at work, in leisure time, at home or while getting around counts towards the recommended weekly amounts¹.

If you have an infection or feel unwell before you start, rest fully.

When to check with a health professional

If you're starting exercise after a long break, it's always a good idea to see your doctor first.

For an injury or a health condition, see a health professional, such as your doctor or a physio.

A sore muscle or joint, or soreness a day or two after activity, is a reason to ease off. See a doctor or other health professional if it persists or gets worse.

Call your local emergency number for chest pain or pressure (or pain spreading to the arm, neck, jaw or back, especially with sweating or feeling sick), severe breathlessness, fainting or collapse, signs of a stroke, a serious injury, or someone who isn't safe.