Day 29: Capitalize on Downtime

Foam rolling before and after a workout is a smart way to reduce muscle soreness, boost blood flow, ease tightness, and accelerate recovery. But to see significant improvements in mobility, you also have to foam roll on the days you don’t train, report scientists at the University of Oregon. In short, use downtime to your advantage. Instead of just planting yourself on the couch in front of the TV, roll each of your major muscle groups (calves, hamstrings, thighs, quads, butt, lower and upper back, shoulders, and chest) for a few minutes.

For more 31 Days of Fitness tips, check here for a new one every day in December.