Give your body a day off to recuperate and recharge from all the hard work you have been putting in to the Better-Body Challenge [1]. But your recovery will be faster if you keep active. Really! Get your blood flowing to help feed your weary muscles, and take yourself for a 20-minute stroll, then give your muscles some TLC. Here's our simple prescription for making the most of your chill day.

Roll

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A weekly massage would be great for your body but not so great for your wallet. Instead, invest in a foam roller [2] for some DIY [3] muscle relief. Rolling out smooth knotted muscles and prime tight spots for stretching. Here are three resources to kick off your massage session.

• Foam rolling to energize tired legs [4]
• A video tutorial [5] to check out a roller in action
• Massage your back with a roller [6] and feel taller instantly

Stretch

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After walking and rolling, lengthen tight muscles with some stretching. Pick one or two stretches for each body part, and hold your stretches for 30 seconds each.

• Hamstring stretches [7]
• Calf stretches [8]
• Quad stretches [9]
• Glute stretches [10]
• Back stretches [11]