In this episode, we talk about the upside of downtime. Despite our best intentions to live balanced lives, the modern world demands that we are almost always connected and productive. It feels counterintuitive to take time out when your to-do list is a mile long.

Much like sleep but very different to sleep, rest has positive outcomes for our physical, mental, and emotional health. Most rest techniques, which take no longer than 20 minutes, can help you achieve calm in the middle of the storm or revive you when exhausted – while improving productivity.

We’ll discuss what rest actually is, how different it is to sleep and inactivity, and how we can maximise our daily emotional and physical rest. Joining us in our journey through rest and recovery is Dr Colin Robertson. Colin has been involved in human performance and sports science his entire professional career.

Besides working with professional athletes, Colin has been a key player in advancing the research in chronobiology, looking at the impact of sleep and recovery on human performance.

1. Where is the bridge between sleep and rest? How would you define them?
2. We often have limited time for lunch during the work day and often have lunch while working. What can we do to get the lunch break right to maximise rest and recovery during the day?
3. Is 20 minutes the magic number for a rest break?
4. It’s the end of the working day, and you’re exhausted. How do you know whether you are emotionally tired and need active rest or whether you are physically tired and need to force yourself to move?
5. What are some easy tricks we can use at the end of the day to energise ourselves when movement feels counter-intuitive?

1. When it comes to sleep, what is more important – quality or quantity?
2. Yoga or pilates?
3. Is 30 minutes of activity enough, or do we need more?
4. Is any one exercise better than another?
5. Is cardio or strength better for rest?
6. What are the key notes to take when you are keeping a fitness journal?