We all know that exercise is good for us — it strengthens the body, lifts mood, and helps us cope with stress. But rest is just as important, and often overlooked. Finding the right balance between activity and recovery can make a big difference to both our physical and mental wellbeing.

Why Rest Matters

When we exercise, we’re actually creating small amounts of stress in the body. Muscles break down slightly so they can rebuild stronger. The heart works harder to improve endurance. This process is healthy — but only if we allow time for recovery.

Without enough rest, the body can’t repair itself properly. Over time, this can lead to fatigue, poor sleep, low mood, or even injury. Studies have shown that rest days and good sleep improve muscle recovery, hormone balance, and immune function. They also help regulate the nervous system, which supports our emotional stability and focus.

How Exercise Helps Us Rest

Exercise and rest support each other. Regular movement improves sleep quality by helping the body regulate its internal clock and release natural sleep hormones. Exercise also reduces stress by lowering cortisol and increasing endorphins — chemicals in the brain that boost mood and calm anxiety.

Even gentle movement like yoga, stretching, or walking can activate the “rest and digest” side of the nervous system, helping us unwind more easily.

Signs You Might Need More Rest

It’s not always easy to tell when to rest. We often push through tiredness, thinking we’re being strong or disciplined. But our bodies are good at sending signals when they need a break. Some signs include:

• Constant tiredness or difficulty sleeping

• Feeling unmotivated or easily irritated

• Sore muscles that don’t seem to recover

• Getting more colds or minor illnesses

• Craving sugar or caffeine for energy

If these sound familiar, it might be time to slow down and give your body the care it needs.

Rest Doesn’t Always Mean Doing Nothing

Rest can take many forms. It might be a quiet day at home, a slow walk in nature, stretching before bed, or taking time to breathe deeply. Even mindful activities — reading, journaling, or listening to music — can calm the body and mind.

The key is to choose rest that feels restorative, not just distracting. Scrolling through social media, for example, can feel like rest but may actually keep the nervous system switched on.

Finding Your Own Balance

There’s no perfect formula. Some people thrive on daily movement with short rest breaks; others need more downtime. The best guide is how you feel — not how much you think you should be doing.

You might try asking yourself:

• How do I feel after exercise — energised or drained?

• Am I sleeping well and waking refreshed?

• Do I feel more balanced after resting or restless?

Listening to your body and adjusting gently over time can help you find the balance that works for you.

In the End

Rest and exercise aren’t opposites — they’re partners. Movement strengthens the body; rest restores it. Together, they create the foundation for long-term wellbeing.

Learning to value rest as much as movement isn’t about doing less. It’s about living in tune with your body — responding to its needs with kindness and awareness.

In Portsmouth, Fareham and online - we can work together to look at how your rest and exercise balance is working for you, we can explore ways to mix it up a bit and together at Still Point Wellbeing we can work out what drives you and what tires you.  Here's to balance. Let me know how you get on, love Abi x