Four weeks ago, I experienced a significant fall that left me with a bruised forehead and two black eyes. Rather than seeking immediate medical attention, I chose to start my journey (bus-train-plane), for a once-in-a-lifetime wildlife tracking course in South Africa. My concern was that I’d be in A&E, they would send me home and tell me to rest, by which time I would have missed my flight and not be able to claim off the insurance.
Whilst I managed the trip, my decision to prioritise adventure over health meant I’m still not fully recovered a month later. This experience has prompted me to reflect deeply on rest, recovery, and the choices we make about our well-being.
As both a psychologist specialising in meaningful ageing and someone navigating these challenges aged 67, I’ve come to understand that rest isn’t merely about physical recovery, it’s about making conscious choices that honour our changing needs. This article explores what effective rest means in our active later years, and why it matters more than we might realise.
1. Introduction
Rest is often misunderstood and undervalued in our active later years. Whilst maintaining physical and mental activity is crucial for healthy ageing, the quality of our rest periods significantly impacts our overall well-being and safety. This article examines what constitutes effective rest, why it matters, and how to incorporate it meaningfully into an active lifestyle, particularly as our cognitive processing needs evolve.
2. Understanding Rest in Later Life
Rest is not merely the absence of activity. Research indicates that effective rest encompasses physical, cognitive, and emotional recovery (Dawson-Hughes et al., 2024). The capacity to maintain attention and process information changes as we age, with research showing significant variations in cognitive processing speed and attention management (Salthouse, 2019). Thus making traditional multitasking more challenging and potentially risky. This natural progression requires adaptation, not resignation.
3. The Science of Rest and Recovery
Current research reveals that cognitive load directly impacts physical coordination and balance (Skelton, 2015). When we attempt to maintain previous levels of multitasking – such as simultaneously walking and using mobile phones – we may inadvertently increase our risk of accidents. The brain requires focused attention for safe movement, particularly in challenging environments.
Furthermore, research demonstrates that regular, quality rest periods enhance cognitive performance, improve decision-making, and contribute to better physical coordination (Helton and Russell, 2015; Zhu et al., 2017). The relationship between mental fatigue and physical safety becomes increasingly significant as we age.
4. Different Types of Rest
Research has identified distinct categories of rest – physical, mental, and sensory – each playing a unique role in recovery and performance (Caldwell et al., 2009).
4.1 Physical Rest
Beyond sleep, physical rest includes periods of reduced activity where the body can recover. This might involve sitting quietly or engaging in gentle movement, but crucially, it means avoiding the temptation to combine multiple activities. Even seemingly passive activities like watching television can be less restful if combined with other tasks.
4.2 Mental Rest
Mental rest does not necessarily mean doing nothing. Reading or engaging in focused, singular activities can constitute restful periods. However, the key is avoiding the cognitive overload that comes from attempting multiple tasks simultaneously. Activities that previously felt effortless may now require more focused attention to be truly restorative.
4.3 Sensory Rest
Our modern environment bombards us with sensory input. Creating periods of reduced sensory stimulation – turning off background noise, limiting screen time – becomes increasingly important as we age. The quality of rest often improves when we consciously reduce environmental stimulation.
5. Cultural Barriers to Rest
The Protestant work ethic, deeply embedded in many societies, can make it challenging to embrace rest without guilt. Professional achievement and continuous productivity are often valued above recovery time. However, research indicates that strategic rest periods enhance rather than diminish overall productivity (Page, 2024) with studies showing improved performance following structured breaks (Fritz et al., 2013).
This cultural emphasis on constant productivity can be particularly challenging for those who have built successful careers and maintain active professional lives. The ability to embrace rest as a productive activity rather than ‘doing nothing’ often requires a significant shift in mindset.
6. Implementing Effective Rest Strategies
6.1 Create Clear Boundaries
One effective approach to managing rest and activity is timeboxing – a structured approach to allocating specific time periods for different activities (for more detailed information, see https://amazingpeople.co.uk/the-power-of-timeboxing/ ). This technique helps create clear boundaries between focused work, rest periods, and other activities, reducing the tendency to multitask. Studies demonstrate that focused, single-task periods are more effective than multitasking, with research showing significant performance costs associated with task-switching (König et al., 2005; Mark et al., 2008).
Key strategies include:
- Designating specific times for focused work
- Establishing rest periods without electronic devices
- Allowing single-task activities to be truly single-task
- Planning rest periods with the same priority as active tasks
6.2 Recognise Rest Signals
- Acknowledge when attention starts to wander
- Notice increased physical tension
- Respond to mental fatigue before it impacts physical safety
- Monitor changes in concentration ability throughout the day
6.3 Quality Over Quantity
- Focus on the quality of rest periods rather than duration
- Engage in intentional, mindful rest rather than passive time-filling
- Choose activities that provide genuine recovery
- Adapt rest strategies as needs change
7. Conclusion
Understanding and implementing effective rest is not about reducing activity or accepting limitation. Instead, it’s about optimising our capacity for safe, sustained engagement in meaningful activities. By acknowledging the changing needs of our bodies and minds, and implementing structured approaches like timeboxing, we can enhance our ability to remain active, independent, and engaged in later life.
The quality of our rest directly impacts the quality of our activity. As we adapt our approach to rest, we not only improve our immediate well-being but also create a sustainable foundation for continued engagement in the activities that matter most to us.
Can I be of help?
Are you planning for retirement or recently retired? I specialise in helping professionals create meaningful, balanced retirement journeys that address both the psychological and practical aspects of this significant life transition. My evidence-based approach includes strategies for maintaining health, finding purpose, and creating structure – including mastering the art of rest. Let’s explore how you can prepare for a more fulfilling retirement. Connect with me to learn more about my retirement coaching services
References
Caldwell, K., Harrison, M., Adams, M. and Triplett, N.T. (2009) ‘Effect of Pilates and taiji quan training on self-efficacy, sleep quality, mood, and physical performance of college students’, Journal of Bodywork and Movement Therapies, 13(2), pp.155-163.
Dawson-Hughes, B., Weaver, C. and Mangano, K. (2024) ‘These Nutrients Can Strengthen Aging Bones’, The New York Times, 22 July, p.15.
Fritz, C., Ellis, A.M., Demsky, C.A., Lin, B.C. and Guros, F. (2013) ‘Embracing work breaks: Recovering from work stress’, Organizational Dynamics, 42(4), pp.274-280.
Helton, W.S. and Russell, P.N. (2015) ‘Rest is best: The role of rest and task interruptions on vigilance’, Cognition, 134, pp.165-173.
König, C.J., Bühner, M. and Mürling, G. (2005) ‘Working Memory, Fluid Intelligence, and Attention Are Predictors of Multitasking Performance, but Polychronicity and Extraversion Are Not’, Human Performance, 18(3), pp.243-266.
Mark, G., Gudith, D. and Klocke, U. (2008) ‘The cost of interrupted work: more speed and stress’, Proceedings of the SIGCHI Conference on Human Factors in Computing Systems, pp.107-110.
Page, P. (2012) ‘Current concepts in muscle stretching for exercise and rehabilitation’, International Journal of Sports Physical Therapy, 7(1), pp.109-119.
Salthouse, T.A. (2019) ‘Trajectories of normal cognitive aging’, Psychology and Aging, 34(1), pp.17-24.
Skelton, D. (2015) ‘Explainer: why does our balance get worse as we grow older?’, The Conversation, 8 October.
Zhu, B., Hedman, A., Feng, S., Li, H. and Osika, W. (2017) ‘Designing, Prototyping and Evaluating Digital Mindfulness Applications: A Case Study of Mindful Breathing for Stress Reduction’, Journal of Medical Internet Research, 19(6),
Image by Daniela Dimitrova from Pixabay
