Finding the balance between activity and rest is crucial for both physical and mental performance. How can you create a sustainable rhythm that gives you energy in the long run?
the key to sustainable energy
We live in a hectic time where being busy is often seen as an end in itself.
We celebrate discipline, dedication, and continuous progress – but what happens when we don't give our bodies and minds the break they need?
I have always been active. Dancing, training, teaching and traveling are part of my lifestyle. I love the feeling of being in motion, mastering new skills and challenging myself. At the same time, I learned early on that rest is not something you can ignore if you want to develop and perform better.
When did you learn the importance of rest? Have you ever known your body needed a break but ignored it because you felt like you "had" to keep going?
Early lessons about balance
Through dance, I learned early on from my coaches and trainers that rest is essential for optimal development. We were introduced to recovery routines and healing exercises to help us recover faster after hard sessions. I discovered how the body responded positively when it was given the opportunity to release tension and recharge – which allowed me to train more effectively without becoming overloaded.
But rest is not just about the physical.
Through meditation and nature walks, I learned that rest is also about giving the mind a break. After each mindfulness session or a quiet walk among the trees, I felt – as I like to say – “born again.” Nature taught me something the dance hall couldn’t: the value of silence, presence, and listening inward in a different way than, for example, a nature walk. But dance is also about the here and now, and being present in the body and the moment.
Have you ever known your body needed a break but ignored it because you felt like you "had" to keep going?
When activity becomes unbalanced
Have you ever been so focused on your goals that you ignore your body's signals?
Maybe you notice that you are tired, but you exercise anyway.
Maybe you feel mentally exhausted, but you keep pushing yourself. Eventually, your body says stop – whether it’s through injury, exhaustion, or lack of motivation. I’ve seen this happen to myself and to other dancers. But because I learned early on that rest is part of training, I now have a conscious approach to recovery. Now that I’m training for the Bachata World Championships, I’m more aware than ever that quality trumps quantity. It’s not about training the most, but about training strategically and with purpose.
How do you find peace? Is it in nature, through music, meditation, or perhaps by completely unwinding with a good book?
What does the research say?
Research shows that the body needs recovery to build muscle, improve coordination, and avoid injury. During sleep, growth hormones are released that repair muscles and help the body adapt to the stress we put it through. Chronic lack of rest can lead to reduced performance, poor concentration, and hormonal imbalances.
When it comes to mental performance, studies have shown that taking breaks improves focus and creativity. The brain needs time to process information, and if we never stop, we can experience brain fog and reduced learning ability. Research on mindfulness also shows that techniques like meditation and breathwork can reduce stress, lower cortisol levels, and improve sleep quality – all of which can boost performance.
How well do you sleep? Do you know the effects of poor sleep on your body and mind? What can you do to prioritize better rest?
Rest is an active process
Rest is more than just lying on the couch, although it is sometimes necessary. There are different forms of rest that are just as important as the workout itself:
- Physical rest: Get enough sleep, plan rest days, and give your muscles time to repair.
- Mental rest: Meditation, breathing techniques, and time away from screens help the mind relax.
- Emotional rest: Set boundaries, say no when needed, and give yourself space to feel without judgment.
- Creative rest: Sometimes we need inspiration to find flow, rather than push productivity. Music, nature, or a good book can provide new energy.
What kind of rest do you need the most?
My own strategy for balance
Now that I'm training for the Bachata World Championships, balance is a conscious part of my plan. Here are some of the most important elements I include:
- Strength training and mobility: To prevent injuries and have a strong body that can withstand the strain on the dance floor.
- Varied dance training: Some days I focus on technique, others on musicality or creativity – not everything has to be intense physical training.
- Recovery routines: I prioritize good sleep, healthy eating, and daily meditation for mental peace and energy.
- Mindfulness and energy work: Meditation helps me deal with nerves and performance pressure. Energy work dissolves blockages and creates flow.
- Listening to my body: If I feel heavy and tired one day, I adjust my workout instead of pushing through.
Do you follow a plan? If so, what does it consist of?
How do you find your balance?
I love hearing other people's experiences – what's your best strategy for finding the balance between activity and rest?
Please comment!
