If we want to live longer and stay healthy, it’s important to move every day. But how much and how often seems to be confusing, and unfortunately there is no clear-cut answer.
It all depends on how you define exercise, what your goals are and your own body. But experts agree that recovery is crucial to exercising every day, and giving your muscles time to heal leads to fewer injuries.
For those who weight train for strength and fitness, it is best to stagger your workouts. Give your muscles a chance to recover while you work on different muscles the following day. This way you are still able to work out every day.
The Centers for Disease Control and Prevention recommends adding strength training at least two days per week and to work on various muscle groups including back, chest, abs, shoulders, arms and legs.
To get the most benefit, do these activities to the point where it’s challenging to get in another repetition, to the point of exhaustion in that muscle.
Shorter high-intensity workouts typically use all major muscle groups and require more time off depending on the intensity. These include high-intensity interval training (HIIT) such as boxing, rowing, Tabata training, cross-country skiing and more. Limit these full-body workouts to every other day.
If you want to work out every day, make sure you mix it up and make it interesting.
Studies show that people are more likely to continue exercising when it is fun and motivating. Nobody wants to do the same thing every day and although your job may require that, your workout doesn’t have to.
Aside from being healthy and giving your muscles time to recover, mixing it up keeps your mind engaged.
To find the right kind of exercise for you, consult a professional trainer to find out how to do it right, and don’t be afraid to experiment. There are many activities that can give you a great workout including boxing, rowing and swimming.
Working out every day can be done, if it is done the right way. And it has been proven that moving every day also improves mood. Those feel-good endorphins can be found on a brisk walk, an intense workout and even while dancing.
So find what you love to do, mix it up and be healthy.