how often should you take a rest day
If you are starting out with a new exercise program or are a beginner exerciser, rest every third day (that is, exercise two consecutive days and rest the third). More experienced exercisers should remain inactive or take an active recovery day once a week.
If you have a little more freedom in your schedule, taking a longer nap -- one that lasts 60 to 90 minutes -- has even more benefits for your mind and cognition. An hour to hour and a half nap improves memory test results as much as an eight-hour night of sleep, according to UC Riverside research.