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Chapter 8
Recovery & rest days
Growth happens between sessions—punitive rest or zero rest both fail.
Active recovery
- Easy 10-min walk
- Gentle ROM
- Sleep focus
- Hydration
Deload week
Every 4–6 weeks or after travel/illness—half volume, maintain frequency lightly.
When to lighten
Persistent fatigue, irritability, performance drop, multiple sore joints—lighten and discuss if weeks long.
Reminder: © 2026 MoveWise Handbook. In-depth movement health literacy for adults. Not medical advice.