Move of the Month: Rest
by GRP Rower Sophie Calabrese
For the blog this month, I’ll be taking an unexpected approach with to the “move” topic. We all associate the start of a new year with making resolutions to be more active and either get outside or get into the gym more. Maybe I’m feeling inspired by recently getting sick, but I want to talk about rest and how important it is to training and your general health.
Most people focus on working harder to get fitter, but real progress doesn’t happen during your workout: it happens when your body recovers from it. Your body (via your nervous system) has two main modes: stress mode (when you exercise or do any work) and recovery mode (when your body repairs tissues and restores energy). Exercise is a good stress, but your body only gets stronger when it can shift into recovery mode afterward.
The problem is that workouts aren’t the only stress your body feels. Poor sleep, busy schedules, and everyday life all add to the same “stress bucket.” Over time, this hidden stress can build up and show up as constant soreness, low energy, stalled progress, or nagging aches and pains.
Rest is when your body actually changes. It’s when muscles repair, joints recover, and your nervous system resets. Without enough recovery, you’re stacking new stress on top of tissue that hasn’t fully healed, which increases fatigue and injury risk.
Quality rest doesn’t mean doing nothing all the time. It means:
Getting enough sleep
Mixing in easier workout days
Eating enough to support your activity
Using simple habits like walking, stretching, and slow breathing to help your body calm down
To support recovery and reset your nervous system, try slow, extended exhales (inhale 4 seconds, exhale 6–8) to activate the parasympathetic “rest and digest” response, followed by gentle movement like an easy walk or light mobility to improve circulation and release tension. Finish with a brief grounding practice such as noticing your breath or a few sensations around you. These simple techniques help lower stress hormones, steady your heart rate, and signal to your body that it’s safe to shift out of fight-or-flight and into a state where true recovery and tissue repair can happen. If you only have time for one, try the breathing technique immediately after a workout. This will help make that shift into rest mode even more poignant and effective!
The bottom line is that workouts are only part of the equation. If you want to feel stronger, have more energy, and stay active long-term, rest isn’t optional. As my college coach used to say, ‘there is no over-working, just under-recovering.’