Sleep

One of the best ways of recovery which helps play a critical role in getting adequate amount of energy, improves metabolism which, in turn, boosts muscle regeneration, supports cognition and alertness, promotes better mood,... the list goes on!

Tip: To get the perfect amount of sleep is between 7 to 7 1/2 hours per night (nothing more, nothing less).

Stretch

Studies show that stretching (dynamic, static, PNF, etc.) has proven to improve recovery after a workout, reduce the chances of injury, increase blood flow, improve joint health, optimize muscular utilization, and many more.

Tip: Incorporate dynamic stretching before intensive activity and static stretching after.

Hydration

When hydrating properly, this can help with nutrient transport throughout our body's cells, lubricates joints, assists in bowel movements, regulates body's temperature, and even keeps our skin clear!

When we think of hydration, we think of water, right? Importantly, water can be sneaked within your vegetables, fruits, & sports drinks (preferably low-sugar).

Tip: Drink about 64 oz. of water per day and track each 8 oz. for full hydration. A great indicator if your hydrated would be the color of your urine (the clearer, the more hydrated you are).

Other useful tools that help but should not be your FIRST priority (priorities are listed above):

Foam Rolling

Hypervolt/Massage Gun

Assisted Stretching

Massages

How do you approach "rest days"?

Rest days may vary depending on the intensity of workouts/training.

For example, if your program consists of heavy weights including barbells, dumbbells, machines, kettlebells, etc., I'd recommend having a full rest day of minimal activity (walking for 5-10 mins). Your muscles are overworked so doing anything a little more strenuous can affect muscle regeneration.

On the other hand, if your training consists of lighter activity and lower intensity-based exercises, you can still maintain an active lifestyle if you perform in any sports or have work that requires more movement and effort.

Overall, I personally like to keep a well rounded active lifestyle that can pertain to being out with friends/family/significant other, spending time outside in nature, or doing things that build on creativity (i.e., DJ, dancing, listening to music). These can make life a little more exciting, helps me de-stress from my typical routine, and changes the pace of my life.

These approaches have made such a huge benefit in my life and I believe it can do the same for yours.

In a notes app or journal, write things that you enjoy on your free time?

Once you have that list, decipher what's most important to you and prioritize those on your rest days.

References:

"The Extraordinary Importance of Sleep"

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6281147/

"Importance of Hydration"

https://www.hhs.texas.gov/sites/default/files/documents/services/health/texercise/importance-of-hydration.pdf