The American College of Sports Medicine emphasizes that taking 1 to 2 rest days each week is key to avoiding injury and maximizing your workout results. If you haven't had a chance to rest recently, keep an eye out for these signs that your body might be calling for a break.

1. You're cranky. Overtraining can cause you to feel anxious, lethargic, and depressed. Often, these feelings can lead to irritability toward those closest to you. If you are feeling overwhelmed and cranky due to your workouts, it’s time for a day off.

2. You're running on empty. Regular exercise promotes health and weight loss, but it also depletes muscles of energy and fluid stores. After repeated strenuous exercise without a break, you may experience fatigue and cramping. Your muscles need a rest day to replenish energy stores and rehydrate.

3. You’re mentally exhausted. Doing the same exercise every day can be mentally exhausting and may lead to burnout. Remember to take regular breaks to give your mind a rest, and then come back to your workout feeling refreshed and energized.

4. You’ve moved from discomfort to pain. Muscle tissue naturally breaks down during exercise. This process allows muscles to repair and grow stronger, but rest is essential for proper recovery. If muscle soreness persists beyond a couple of days, or if you feel pain rather than just discomfort, you may have an overuse injury. To avoid setbacks in your fitness journey, include rest days in your routine.

5. You no longer love your workouts. Has the excitement of your regular workouts been replaced with dread? If so, it’s time to rest and refocus. Take a guilt-free day to skip working out and brainstorm new activities to incorporate into your fitness plan. Think outside the box – activities such as gardening , team sports, and weekend hikes count too. Once you find new activities, make a plan to take rest days and regularly switch up your routine.

Although complete rest is good, you don’t need to spend your day completely sedentary. Active rest, such as light stretching or an easy walk through the park, is also beneficial.

Lori Rice, M.S., is a nutritional scientist and author with a passion for healthy cooking, exercise physiology, and food photography.