Recovery Is Key to Fitness

i used to be an athlete, but iam very unfit now. How quickly can we bounce back when we hit a step? Do we spend hours ruminating on it? Do we not sleep well that night, which affects our productivity the next day? The diet, the sleep that allows us to focus on our recovery. And one other quick on which some of my students say, is like, never do hour meetings. Always do forty five minutes. So then you always schedule that 15 minutes of like, break time before your next activity or task in the day right?