Healthy Tips for Taking Time Off: A Physical Therapist’s Guide to Rest and Reset

In today’s busy world, many of us find it hard to truly take a break. Whether it’s a few vacation days, a long weekend, or medical leave, time off is essential for your body and mind to recover, recharge, and come back stronger.

As physical therapists, we often see people who finally take time off—only to return sore, stiff, or more stressed than before. The good news? With a few mindful strategies, your next break can leave you feeling refreshed and physically well.

Here are our top healthy tips for taking leaves the right way.

1. Move Every Day — Even on Vacation

Time off doesn’t have to mean total inactivity. In fact, gentle movement helps keep your joints lubricated, muscles flexible, and circulation flowing.

Try this:

• Take a 20–30 minute walk in the morning or evening.

• Explore your destination on foot or by bike.

• Stretch after long car rides or flights.

Tip: If your time off is for recovery from an injury or surgery, check with your physical therapist for safe movement options during your leave.

2. Prioritize Good Posture (Even When Relaxing)

It’s easy to slouch on the couch, sleep on unfamiliar pillows, or spend hours looking down at your phone while scrolling vacation photos. Poor posture—even for a few days—can lead to back, neck, or shoulder pain.

Try this:

• Use a small rolled towel behind your lower back for lumbar support when sitting.

• Keep screens at eye level.

• Choose supportive shoes if you’re sightseeing or walking a lot.

3. Don’t Overdo “Catch-Up” Chores

Many people use their leave to “get things done”—deep cleaning, home projects, or errands. While productive, these tasks can quickly turn into physical strain, especially if your body isn’t used to lifting, bending, or climbing.

Try this:

• Break up chores into shorter sessions.

• Use proper body mechanics when lifting: bend your knees, not your back.

• Ask for help when handling heavy or awkward items.

4. Support Recovery with Rest and Hydration

Rest is not laziness—it’s part of healing. Whether you’re recovering from stress, burnout, or physical strain, rest allows your body to repair tissues, balance hormones, and reset your nervous system.

Try this:

• Aim for 7–9 hours of quality sleep each night.

• Stay hydrated, especially if traveling or changing climates.

• Incorporate breathing exercises or mindfulness practices to calm your body and mind.

5. Ease Back Into Work Gracefully

Returning to work after leave can be a physical and mental adjustment. Avoid jumping straight into long hours or high-intensity tasks.

Try this:

• Stretch or take movement breaks during your first few days back.

• Gradually resume full workloads if possible.

• If you took medical leave, schedule a follow-up with your physical therapist before resuming strenuous activities.

6. Reflect and Rebalance

Healthy time off isn’t just about relaxation—it’s also a chance to check in with yourself. Are you moving enough during the week? Are stress or pain levels creeping up? Small adjustments to your daily routine can prevent future burnout or injury.

Try this:

• Keep one or two “mini leave” habits when you return—like a short morning stretch or a walk after lunch.

• Schedule regular self-care time, even on busy weeks.

Final Thought

Taking leave is an act of self-care, not indulgence. Whether you’re traveling the world or resting at home, remember: your body thrives on balance. Move a little, rest a lot, and return to your daily life stronger, calmer, and ready to go.

If you’re planning a medical leave or recovering from an injury, our physical therapy team can help you create a personalized plan to stay active, heal safely, and make the most of your time off.

👉 Contact us today to schedule a wellness or return-to-work consultation!

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