It’s lovely to win a gold star for working out every day, but it’s not always a smart idea to push yourself to the limit every single time. The good news is that as long as you remember a few simple guidelines, you should be able to work out every day without incident.
If you’re a stay-at-home worker, a daily CrossFit session can be your sole means of interacting with others. Running has long been a mystery to many people, but perhaps you’ve finally found the elusive runner’s high. Or perhaps you’ve narrowed your focus to a certain objective, such as preparing for a marathon.
If you’ve been working out every day, or if you’ve been feeling like you should be, there are a few things you need to keep in mind. While it’s possible to achieve your fitness objectives by working out every day, it’s more probable that it will work against you. This is related to the question of whether or not it’s bad to repeat a workout.
If you’ve ever wondered whether or not working out every day is bad, Grayson Wickham, a qualified strength and conditioning specialist who founded the digital movement platform Movement Vault, has the answer for you. And he gives specific advice on how to structure your workouts so that you get the most benefit with the least amount of danger.
Moving Your Body Every Day Is Good for You!
Is it, then, harmful to work out on a daily basis? It all comes down to what you mean by “exercise.” According to Wickham, “moving your body every day is not harmful to you.” Contrary to popular belief, doing some exercise each day has a number of real-world advantages that have been scientifically proven.
In addition to an increased risk of all-cause death, sedentary people are also more likely to suffer from mental health concerns such as depression and anxiety, he says. Obesity, lipid problems, and hypertension are all exacerbated by sedentary behavior, according to the World Health Organization.
Wickham adds that those who don’t move on a daily basis are more prone to injury as they become older. According to him, “the body adapts to the positions in which we spend the majority of our time. When individuals sit hunched over in their chairs all day, their bodies adapt to that posture. Is this what happened? Text neck, lower back discomfort, and weaker chest and core muscles are all symptoms of this, he explains. Eventually, this can lead to aches and pains as well as an increased chance of falling, as he says, as exercise and muscle strengthening can help avoid falls. For someone who wants to live a long, healthy, and independent life, this is plainly not the best option.
In addition, regular exercise has the added advantage of enhancing your mood. There is a “rush of feel-good endorphins” even when you merely take a walk, he explains. And sometimes an endorphin elixir is all you need to transform your mood from gloomy to cheery.
What’s the difference between movement and exercise?
The difference between being physically active every day and going to the gym daily? “It depends on your present fitness level, sports background (called training age), real age, and overall health,” Wickham tells the New York Daily News. For example, a quick stroll may qualify as a movement for some people, while for others with a lesser degree of fitness, it may count as exercise. Physical exercise is defined as any action that demands your body to consume energy (i.e. walking your dog or cleaning the house). According to the American Council on Exercise, “exercise” is defined as “something systematic or repeated done with the objective of enhancing physical health” (i.e. training for cardiorespiratory, muscle strength or endurance, and flexibility, for example).
Exercising every day might have negative effects.
While it’s important to move your body on a daily basis, going hard at the gym isn’t. Working out seven days a week at a maximum intensity or lifting large weights is not good for your health, according to Wickham. According to him, training too hard or too frequently might impede your progress. Overtraining syndrome or overreaching are two terms used in the sports world to describe this condition.
According to Wickham, overtraining syndrome occurs when the body can no longer recuperate from an exercise and enters a condition of chronic stress. When you combine too much activity with insufficient rest, you’ll end up with a dangerous combination. A lack of sleep, a lack of nourishment, as well as excessive levels of stress all contribute to a lack of recuperation, he explains. According to Wickham, the phrase “overreaching” is used when a person is on the verge of developing overtraining syndrome but has not yet reached that point. Overtraining syndrome can quickly develop if you don’t rein in your overreaching. You’re now fitter than you’ve ever been since you started working out less.
Since the overreaching or overtraining condition is so common, how can you tell whether you’ve been over the line? According to Wickham, the majority of recreational athletes shouldn’t be concerned about overtraining. Those who exercise daily, whether at the gym or on the trails, are at most danger, according to this expert.
Monitor the quality and amount of your sleep if this describes you. Wickham adds that bad sleep is often the first indicator of overtraining syndrome. As a result, many people will find that they can’t get back to sleep after waking up during the night. Overtraining can also lead to mental health problems, diminished performance, weight loss, and recurring injuries. Wickham argues that in severe situations, overtraining might lead to the loss of a period or the inability to sustain an erection. There is such a thing as “too much exercise.”
Talk to a fitness professional if you observe any of these early warning symptoms while working out every day, he advises. Your healing time will be reduced from one to four weeks with their assistance, and you’ll be able to resume your normal activities more quickly in the future. If you’re concerned about your symptoms or they don’t go away after a few days of rest, you should see a doctor.
It Isn’t Necessary to Workout Every Single Day to Maintain a Healthy Lifestyle.
According to Wickham, the optimal fitness plan doesn’t need daily exercise for the majority of people. However, he believes that a fitness regimen that includes some strength training and aerobic training with appropriate rest is safe and useful for everyone, regardless of their specific needs.
There are two days of rest or light activity for the average exerciser, according to the author of this article. Is there anything you’d want to see in the form of a written exercise plan? Take a look at this.
Knowing When You’ve Reached the Point of No Return
A rest day isn’t just for those who suffer from overtraining syndrome. Even if you haven’t been sleeping well for two or more days, Wickham recommends taking some time off to recuperate. (Related: Is it better to sleep in or go for a run?).
In addition, if you’re preoccupied and won’t be able to call in, you should take the day off. Sure, a workout may help you de-stress, but if you’re preoccupied with your partner or employer while you’re on the bench or bike, you’ll be less likely to pay attention to your technique, which might lead to injury or at the very least a subpar exercise.
If you’re dreading your forthcoming session, taking a day off is a smart option. According to Wickham, the idea is to establish a long-term relationship with physical activity. “Over the course of a year or years, skipping one workout because you’re not in the mood is nothing.” A good rule of thumb for rest days is to plan for them in advance so you don’t have to rely on them when you’re already exhausted and need a break. For the record, this is what an ideal day of recuperation would look like. )
Whether or not working out every day is a bad idea depends on your perspective.
If you push yourself too far, working out every day might be harmful. One or two days a week of lower intensity workouts (also known as movement or recovery workouts) are safe to keep up with. Still, if your body begins to exhibit signals that it needs a rest day or training program to reset, it may be time to seek the advice of an exercise specialist.