Taking a rest day and recovering is crucial if you want to avoid injuries and over-training. But resting doesn't mean you have to sit still; you can still participate in low-impact, easy activities, including yoga, stretching, foam rolling, and more.

It's time to learn how to relax and give your body the adequate recovery that it needs. Below are some online classes, apps, and equipment that can help you enjoy your active recovery days.

1. Tai Chi

Tai chi is the perfect example of an active recovery exercise that is light and mellow. It may be a form of martial arts, but the actions involved in tai chi are centered on slow and relaxed movements.

Those who practice tai chi on a regular basis say that it can help with flexibility, stress, and muscle strength. You can subscribe to Dr. Paul Lam's online tai chi lessons for a monthly fee if you want to learn all there is to know about tai chi with demonstration videos, interviews with tai chi experts, and opportunities to ask Dr. Lam questions.

Once you've subscribed you can access a wide selection of tai chi courses. For example; you can do tai chi for rehabilitation, which is a great way to learn about aiding recovery.

2. Foam Rolling

After an intense workout session, your muscles can sometimes be sore. Instead of spending time on the couch watching Netflix, do a foam rolling active recovery session for a couple of minutes.

Foam rollers are relatively cheap at the store; however; you can take your foam rolling to the next level by using smart fitness products, such as a smart foam roller.

For example, the Therabody Wave Roller offers enhancements that a regular foam roller can't give you. This particular smart foam roller can connect to your smartphone via Bluetooth and uses vibration frequencies to give you the ideal, full-body recovery.

3. Yoga

Just like tai chi, yoga is a mild active recovery method that allows you to move without doing too much. There are a lot of yoga poses that can be quite intense, so it's best to avoid those and stick to the basic poses you know.

If you're unsure about how to do beginner yoga poses, try Nourishmorelove's active recovery yoga YouTube video. The yoga class only takes 10 minutes, and it consists of eight straightforward yoga stretches to get rid of aches and pains. Remember, yoga can also serve as an effective cool-down session after your workouts or as an exercise in its own right.

4. Walking

Walking is one of the easiest and most effective ways to help with recovery. Even a leisurely walk around the neighborhood or a gentle jog can improve blood flow and relieve tightness in the body.

Online walking workout videos are by no means new, but they have gained popularity lately because of how easily they can be done from the comfort of your own home. You can keep the level of intensity low by taking part in a short, beginner walk from the Walk at Home YouTube channel. If you feel like upping the ante a bit, try an intermediate walking workout on growwithjo's YouTube channel.

5. Stretching

A good rest day shouldn't just consist of extra sleep and eating a good meal. Active recovery is what you need to do to heal after hitting the gym hard, as it'll ultimately help you recuperate better.

One of the best forms of active recovery is stretching. Stretching doesn't have to be boring or repetitive, though. There are some amazing stretching apps out there for you to make your stretching routine interesting.

For example, StretchIt is a professionally designed stretching app that is fun and easy to use. The app allows you to improve your backbends, learn how to do splits, and keep track of your training history. Additionally, you can try a free stretching class on the StretchIt website.

Download: StretchIt for iOS | Android (Free, subscription available)

6. Swimming

Swimming is as low-impact as it gets. It is an incredibly mild form of exercise because of how the water supports your body and allows you to move effortlessly. Even if you're not a professional swimmer, swimming can work as an effective form of active recovery.

There are a couple of important things you need for swimming: a swimsuit, towel, and a swimming pool. However, you can make use of another important resource—a swimming app like Swim Coach.

You'll love the Swim Coach app because of how simple the interface is to use. Plus, you can keep track of your swims in the workout log, see your progress, and create personalized swim plans.

Download: Swim Coach for iOS | Android (Free, subscription available)

7. Cycling

When you're using cycling as an active recovery option, always be sure to keep the intensity level low and only cycle at a gentle pace. By cycling in this way, you can increase blood flow and repair any damage to your body.

There are a few options when it comes to cycling. You can cycle outdoors on a regular bicycle or inside your home on a stationary exercise bike like the Peloton Bike. Alternatively, you can use a smart interactive trainer for indoor cycling. These smart devices make your indoor rides way more interactive and can measure aspects like your speed and power output.

8. Dancing

If you'd like a more lighthearted, enjoyable form of active recovery, then dancing is one of the best options. But, it's advisable to only do easy moves and stay away from more intense styles, like Latin dance workouts.

YouTube has many great YouTube channels where you can find an appropriate dance workout. Kyra Pro's YouTube channel has a variety of low-intensity online dance workouts, and you can dance to hits from Shawn Mendes, Taylor Swift, or Miley Cyrus.

Additionally, you can find a couple of low-impact and beginner-friendly dance workouts on PopSugar's YouTube channel.

9. Hiking

Hiking lets you get outside and enjoy nature, and it's also a beneficial form of active recovery. Once you get out of the gym and hit the trails, you'll boost your mood, strengthen your muscles, and improve your balance.

Be sure to download a hiking app before you head out to improve your experience. AllTrails is a great example, as it boasts over 100,000 trail maps to choose from.

Use the app's filter to choose a hike based on difficulty and length and stick to the easy difficulty level. Remember, it's an active recovery day, not a full workout.

Download: AllTrails for iOS | Android (Free, subscription available)

Active Recovery Options Can Help You Bounce Back

Active recovery or active rest could be anything from a quick yoga session to a leisurely hike in the forest. Whatever you choose as your form of active recovery, be sure to do it regularly.

Instead of sitting and doing nothing on your rest day, take part in a mild form of activity that can improve your performance the next time you workout.