You’re automatically exempt from exercise if you’re seriously injured or contagiously ill. That’s a no-brainer. But then there are days when you aren’t at your best or motivation has gone MIA. You have to ask yourself: is it okay to skip the gym just because you don’t feel like going?
This isn’t elementary school, where you make up some desperate excuse to get a hall pass. Besides, if exercising has become as boring and dreadful as your third grade history teacher, you could be experiencing a serious case of overtraining. Assuming you aren’t to this point yet, there are still a few scenarios that could warrant a time-out.
When you need a mental health day
If you’re feeling overwhelmed or unusually stressed, it’s okay to throw in the gym towel. Like taking a vacation from work, a day or two off from training can help re-energize your spirits. Take this time to really rest and decompress.
Do this instead:
- Soak in a hot bath (no one will judge if you add bubbles)
- Schedule a massage, or save the money and do an at-home facial – you can tip yourself with an antioxidant-rich chocolate bar. After all, stressed spelled backward is desserts.
- Take 10 minutes to sit still, reflect and let your thoughts flow. To help me fully relax and fall into deep meditation, I like to burn a sweet-scented candle and turn on Pandora. The extra ambiance never hurts.
When you’re traveling or have a time-pressed schedule
Between jet lag and stiff joints, traveling can take its toll. If you’ve missed out on quality sleep from flying through time zones, your body may not need the added stress from a workout. Same goes for an unusually hectic work week. Emotionally speaking, exercise is a stress-reliever. But be aware of its potential to break you down physically.
Do this instead:
- Sleep! Get some shut eye as soon as your schedule allows. If you’re struggling to shut down the engines, an herbal formula could help.
- Stretch every chance you get to promote circulation and relieve tension in those tight muscles. Ideally, after two hours of sitting you should get up to stretch your legs, arms, neck and shoulders. Set an alarm on your phone to keep you on track, or start your day with a quick yoga sequence.
- Take a walk. When visiting a new city, go out and explore it (if your body is up for it). Strolling the streets is another great way to get the blood flowing – just keep it easy and try not to spend all day on your feet.
- Can’t stand not working out while you travel? Run through a 10-minute core routine if you’re feeling well enough. Keeping it short and effective may be less taxing, especially when time is of the essence.
When you aren’t seeing results
You’re eating right and following your coach’s instructions to a T, but nothing is budging. The scale is stuck in the same place and you aren’t getting any faster. What gives? Reaching a plateau is perfectly normal – frustrating, but normal. More often than not, a stagnant body is a call for change.
Do this instead:
- Take this as a call to cross-train and give your body (and mind) the refresh it needs. Maybe you’ve been dreaming of a kickboxing class, so you can throw a few punches and shake off that frustration.
- Look long and hard at your nutrition. As an athlete, you’re very disciplined and diligent. But there may be gaps that can easily be spotted by keeping a food journal. Remember that timing is everything. If you’re like me, rushing from the gym to the shower to work is an everyday occurrence, so I’ll chug a recovery drink and grab a protein bar to eat in the car.
- A total rest day may also be in order. Never making time for honest recovery can wear you down and make your strengths become a weakness. To rest properly, DO NOTHING! Zilch, zip, zero.
By incorporating quality recovery days into your normal routine, you’ll be adding immeasurable value to your overall fitness. Don’t be surprised if you come back stronger than ever.