We sat down with Sam Lynch, Third Space Elite PT to discuss the difference between active and passive recovery, why both are important, and how to decide which approach your body needs.

What is Active and Passive Recovery?

Active recovery involves gentle movement that supports your body’s recovery, such as low-intensity exercise or mobility work. It helps loosen muscles, reduce soreness and improve blood flow.

Passive recovery, on the other hand, is all about rest. It’s giving your body time to recover without movement, allowing healing to happen naturally.

When Active Recovery Works Best

Active recovery is ideal after intense training or races. It can help reduce stiffness, clear lactic acid, and prepare your body for the next session. Simple examples include:

  • Low impact cycling or swimming
  • Walking outdoors
  • Yoga or Pilates

Even everyday activities, like a gentle stroll, can serve as active recovery.

When Passive Recovery Is Needed

Passive recovery is key when your body is fatigued, overtrained, or fighting illness or injury. “Passive recovery is most crucial when you start to feel signs of fatigue,” says Sam. “It helps you avoid exhaustion and allows your body to repair fully.”

Even one full rest day per week can make a significant difference in performance, mood and overall wellbeing.

This can include:

To make recovery a seamless part of your routine, our new Recovery Spa Membership offers a considered way to experience it all.

Maximising Recovery 

Recovery isn’t just about what happens in the gym. Pay attention to your nutrition, hydration, sleep and mindset. Combining the right balance of active and passive recovery helps your body perform at its best, reduces the risk of injury, and keeps you feeling energised day to day.

Active recovery keeps your body moving and your muscles supple, while passive recovery gives your system time to fully repair. Together, they form the foundation for sustainable performance and wellbeing. For more on recovery, head to our article Embracing Recovery Beyond the Workout

At Third Space, we offer a range of recovery techniques designed to support your training and overall wellbeing. Explore our range of recovery treatments at Third Space Spa to maximise your recovery today.