Whether you want to stay motivated with your exercise routine, lose weight consistently, or achieve your physical goals, working out every day might be something you want to try. Maybe you’re worried about the physical consequences of overtraining. Or maybe you worry about mental burnout, which can lead to a loss of motivation. The good news is that you can work out every day if you plan carefully how you work out.
Once you’ve decided to commit to daily training, how can you ensure that you do it safely? How do you avoid the negatives of daily exercise? We asked a fitness expert for their top tips, and found science that proves you can achieve your daily fitness goals. And if you feel like you need some motivation to keep you on track, check out our guide to the best fitness trackers to find the right one to support your fitness journey.
Is it safe to exercise every day?
Daily exercise is safe as long as you include a balance of different types of exercise throughout the week. Intense cardio on too many days of the week or overloading your strength training schedule will inevitably lead to injury and burnout.
On the other hand, high-intensity training that combines endurance training, endurance training, and light cardio will ensure your body has time to recover. As long as you work different muscles on different days, there will be time for your muscles to repair and come back stronger for the next workout.
“Everyone should try to be active for at least 30 minutes a day,” says Jessica Baldwin, a lecturer at the University of Nebraska Omaha’s School of Health and Kinesiology. More specifically, cardio exercises can be done every day. However, you shouldn’t be working the same muscle group(s) every day with resistance training (aka strength training). Muscles need 24-48 hours to recover before working that muscle group(s) again. “
According to research, there are mental benefits to daily exercise. A 2005 study in the Journal of Sports Science and Medicine found that daily exercise, especially swimming, maintains and improves cognitive function and memory, and reduces the risk of dementia. wisdom. Similarly, in 2007, researchers in the Journal of Sports Science and Medicine found that daily treadmill training significantly enhanced spatial learning and memory. .
The physical benefits, if you get the right workout balance, are also proven to be numerous. A 2006 study in the Canadian Medical Association Journal found that regular physical activity contributes to the prevention of several chronic diseases and is associated with a reduced risk of premature death. It found that people who exercised at levels higher than those recommended in guidelines promoted by Health Canada were likely to get more benefits.
Is it negative to work every day?
If you regularly exercise with intensity on several days of the week and over-train the same muscles on consecutive days, you may experience the negative effects of daily exercise. According to Medline Plus, pushing too hard can lead to feelings of fatigue, depression, trouble sleeping, injury from overwork, loss of motivation and feelings of anxiety.
The American Council on Exercise advises that the more you exercise, the more benefits you will reap but warns that there comes a point when exercising too much can lead to negative effects, known as exercise syndrome. Overtraining (OTS). It advises that signs for people to look out for include reduced performance, excessive fatigue, loss of appetite, chronic trauma and psychological stress.
However, it’s important to remember that overtraining syndrome is the result of an imbalance of the types of exercise performed each day of the week, not the actual decision to exercise every day. Keeping these negatives in mind then you know when to change your fitness plan to avoid overtraining.
Tips for those who want to exercise every day
To give you an idea of some types of exercise you can include in your weekly schedule, the U.S. Department of Health and Human Services recommends four types of exercise to improve health: and physical abilities: endurance, strength, balance and flexibility. Throughout the week, you can balance intense cardio with training a lower body muscle group one day and upper body another day, balance exercises, a class yoga or pilates or gentle stretching and cardio, such as walking, gentle swimming, leisurely cycling, or dancing.
The length of your workout will depend on your fitness level and personal goals. However, the Physical Activity Guidelines for Americans, published in 2018, recommend that adults do at least 150 to 300 minutes per week of moderate intensity, or 75 to 150 minutes a week of activity. vigorous aerobic fitness. So you can divide this total by your whole week and allot certain time for each exercise you have chosen. The guidelines also recommend that adults do muscle-strengthening activities two or more days a week, so include this activity in your schedule.
Once you have a plan, how can you ensure that you avoid overtraining? Medline Plus recommends eating enough calories for your fitness level, cutting back on pre-competition workouts, drinking enough water when exercising, trying to get at least 8 hours of sleep each night, and not exercising in the heat. too hot or too cold, reduce or stop exercising when you feel unwell or under a lot of stress, and rest for at least six hours between exercise intervals. You should also be aware of when exercise becomes a compulsion and, if so, you should seek professional medical help.
How to keep exercising every day
Even if you have a long-term motivation to exercise every day, such as a weight loss or exercise goal, there will always be days when you just don’t feel like working out. So, what can you do to stay motivated – and how can you prepare for a workout?
“Goal setting is one of the best ways to stay motivated while you’re tracking your progress,” says Baldwin. “Be SMART – your goals should be Specific, Measurable, Action-Oriented, Realistic, and Time-Driven. Tell your goals to friends or family members; This will keep you accountable. Then, of course, reward yourself when you accomplish your goals.”
Baldwin also recommends breaking down your workout into smaller chunks and recording them. “You don’t have to complete the entire workout in one session: do it when you have time (morning, noon, between meetings) and try to accumulate 30 to 60 minutes a day. Also, to stay motivated, make sure you record all of your workouts on a calendar, planner, or use a fitness tracker. “
Fitness trackers are a valuable motivational investment because they provide instant feedback on steps, heart rate, and calories burned. “Track your steps and set a goal of 10,000 steps a day,” says Baldwin. “Ask your tracker to send you move reminders when you’ve been sedentary for too long, and set up your target heart rate zones to see how long you’ve spent on moderate to intense physical activity. strong.”
Another great way to stay motivated is to exercise with a friend or join group exercise classes. According to a study in the Journal of Social Sciences in 2010, participants were attracted to the exercise behavior of those around them.
“Having a workout buddy keeps you accountable, makes the time go by faster, and adds an element of fun,” says Baldwin. “Also, group exercise classes are a great way to try out an exercise you’ve never done before or if you’re new to it, as the instructor will show you and tell you what to do. They also provide a fun, positive and social atmosphere. In addition, the group exercise instructor is sure to keep you motivated throughout the workout. “
Daily swimming to prevent dementia, Journal of Sports Science and Medicine (2005)
Daily running promotes spatial learning and memory in rats, Journal of Sports Science and Medicine (2007)
Health benefits of physical activity: evidence, Canadian Medical Association Journal (2006)
The evolution of recommendations for physical activity: how much is enough? American Journal of Clinical Nutrition (2004)
Effect of exercise partner’s perceived fitness level on exercise intensity, Journal of Social Sciences (2010)
https://www.livescience.com/should-you-work-out-every-day Should you work out every day?