“Insufficient sleep is associated with decreased insulin sensitivity, reduced levels of a hormone associated with appetite suppression (leptin) and increased levels of a hormone associated with hunger (ghrelin)," says Lisa Cottrell, a licensed psychologist board certified in behavioral sleep medicine at Aurora Health Care. On particularly stressful days, you may want to consider swapping intense workouts for those that help your body wind down and relax like yoga or walking or jogging outside. So if you do find that exercising works for you as a stress release and you feel better afterwards, then go for it. On the other hand, exercise is one of the most common recommendations for stress reduction, as it stimulates the production of endorphins which make you feel good after a workout. Especially if making it to the gym is another thing you’re trying to squeeze into an already jam-packed day. For some people, this can actually exacerbate symptoms. This puts added stress on the body and leads to your overall stress-load increasing. When you exercise, you’re working hard to raise your heart rate. This is an important time to really listen to your body. While exercise can be a stress-reliever - it isn’t always. When your workload feels like it’s never ending and your schedule is overloaded with juggling work and family commitments, the stress starts to take a toll mentally and physically. Here are some scenarios when you should consider hanging up your sneakers and giving your body a little R & R. In addition to scheduled rest days, there are other times when it may be best to sit it out. So knowing your own body and it’s limits is essential to determining the amount of work and rest days you need each week. This number will vary based on certain factors like your fitness level, age and type of exercise and intensity of your workouts.
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One study found that it took 72 hours of rest - or 3 days - between strength training sessions for full muscle recovery, while research from the ACE Scientific Advisory Panel says that a recovery period could be anywhere from two days up to a week depending on the type of exercise. Just how many rest days we need each week is not a one-size-fits-all model.
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