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How to exercise everyday


How to Start Working Out (and Stick With It)

You know you should exercise. But how do you keep up your dedication to the gym or a training routine when your schedule is overloaded with a million other things, from work to household responsibilities to travel and other social engagements? Or how do you push yourself to start working out if it’s been years (or basically forever) since you last had a good self-imposed sweat?

Ever experience that classic “runner’s high”? It’s not just in your head. Exercising releases hormones called endorphins that promote feelings of euphoria and help you focus.

Working out also improves cardiovascular health and sleep quality, both of which improve your energy levels throughout the day and reduce the risk of a variety of other diseases, such as type 2 diabetes and some cancers.

Moving your body more is also associated with a reduced risk of depression.

And exercise may help people who already have depression.

Pretty impressive. But the truth is, you may have all this knowledge and still find yourself wanting to hit the snooze button when it comes to those early morning workouts — or your couch if you’re an afternoon exerciser.

That’s why intentional, strategic habit changes, based on your personality, schedule, likes, and dislikes can make all the difference in whether or not you stick to your workout plans or get thrown off track.

We asked sports psychologists and other fitness pros to share their top tips for finding a workout you’ll actually enjoy and sticking with it for the long haul. Here’s what they say:

1. Find a Workout You Enjoy and Look Forward To

Just because all your friends love spinning or CrossFit doesn’t mean you do, too. Finding a workout you genuinely like will make you that much more likely to stick with it over time, says Kristen Dieffenbach, PhD, an associate professor at West Virginia University’s College of Physical Activity and Sport Sciences in Morgantown.

“Begin by really thinking about the things you enjoy — nature, group settings, playing sports, quiet time, or being challenged. Then look for activities that meet one or more of your criteria,” she says.

Consider your personality, too, suggests Dr. Dieffenbach. Do you like competition? Then working out with a friend who challenges you or taking a group fitness class may be helpful. Do you like immediately seeing the results of your efforts? Then workouts associated with an app that tracks your progress, like Strava for running and cycling, may be very motivating.

2. Pick Workouts That You’re Good At

“We know from motivation research that humans have a desire to be ‘good’ at something,” says Brandonn S. Harris, PhD, an a professor and the program director of sport and exercise psychology at Georgia Southern University School of Health and Kinesiology in Savannah and Statesboro. “So I’d encourage people to not only seek out things they find pleasurable and enjoyable, but also things that they’re confident doing or would like to become more proficient in. ”

That doesn’t mean the activity will necessarily be easy for you. Unless it’s an activity recovery day, every workout should push you in terms of endurance or muscle building. But, there’s no need to struggle through a Zumba class because you hate memorizing the combinations.

On the other hand, if you excelled in sports as a kid, joining an adult basketball or soccer league may be a huge confidence booster (as well as deliver all the health and fitness benefits of a workout). Or if there’s a physical skill you’ve always wanted to be able to do, such as self-defense, you may love suiting up for kickboxing or jiu-jitsu.

3. Put It on Your Calendar as You Would Any Other Appointment

Once you have a workout (or even a few) that you want to try, give yourself a slow and steady break-in period. “Don’t start off by trying to make radical changes,” says Dieffenbach. “Schedule a few days a week and put it on your calendar like any other important appointment.”

Giving yourself a workout range for the week can also be helpful. “If you set a goal of working out five days and only go four times, that’s often perceived as a failure,” says Dr. Harris. “Instead, give yourself a more realistic range, like three to five days a week.”

What keeps a fitness pro motivated to work out? Kelsey Wells, a trainer with the workout app Sweat and creator of the PWR weight training programs, explains what motivates her and tips for sticking with your workout plan.

4. Break Up Your Workout Into Shorter Spurts

Are you skipping your workout because you don’t have time for the full routine? Break up your physical activity into a few shorter 10-minute spurts throughout the day. “Taking shorter walks throughout the day, as opposed to one longer walk that takes 30 minutes to an hour, has been shown to have very similar benefits,” says Harris.

5. Set Mini-Goals

Many people set huge outcome-oriented goals, such as losing 20 pounds, getting six-pack abs, or running a marathon. While these can be motivating, they don’t tell you what you need to do right now, and in the days and weeks to come, to accomplish them. To stay motivated, ensure you don’t get bored, and keep progressing at a steady rate, setting smaller “process goals” can help.

“If an outcome goal is the top step of a staircase, process goals are like the individual steps you’d take to get there,” says Harris.

Try increasing the length of your run by a half mile every week or increasing the duration of your plank by 15 seconds every three days. If you’re unsure how to safely increase the intensity of your exercise and set realistic process goals, consider enlisting the help of a certified personal trainer.

The feeling that you’ve accomplished something each week (in addition to over a longer period of time) can help motivate you to make each and every workout along the way count.

6. Work Out in the Morning and Get It Out of the Way

Some people find it easier to stick to their workout plans if they do it in the morning, getting it out of the way before an excuse comes up to skip it, says Harris. By the end of the day, you’re often really tired, random things have come up, and there’s always something else to do instead of exercise.

More benefits of a.m. exercise: Morning workouts have been shown to lower blood pressure among older adults and people with overweight or obesity.

Plus, people often feel more energized throughout the day after exercising, Harris says. And that means an early-in-the-day workout could help you tackle your responsibilities (like work or chores) with greater ease, he adds.

Of course, there’s no one-size-fits-all approach to exercise. So if morning workouts feel like torture, try a few different times of day and see what works best for your body.

7. Always Carry Workout Clothes

Even the smallest obstacles, like having to go home after work to change into workout clothes before heading to the gym, can mean the difference between working out and skipping it. The simple but incredibly helpful solution: Bring your workout clothes to work for evening workouts (or work from your home office in workout gear), suggests Harris. If you work out in the morning, consider sleeping in your workout clothes (only if they’re comfortable, of course).

8. Have a ‘Plan B’ Workout

So it’s pouring outside and you can’t go on your usual morning run around the neighborhood. What now? You could skip your workout, but that might make you lose all that great exercise momentum and motivation you had going. Make a contingency plan or two, says Harris.

If you usually exercise outdoors, find a backup workout or class you can do at the gym or at home (indoors) in case of inclement weather; and for moments when you’re just feeling tired and don’t want to leave the house, or if you’re traveling with no access to a gym, put together a “bare minimum” workout with a few simple moves such as squats and planks that you can do anywhere. You can also find myriad online workouts either live or on-demand.

9. Play Some Music to Keep Your Energy Up

Pumping some tunes could be just what you need to literally go the extra mile. Research has found that playing music while exercising increases the duration of workouts for both men and women without a perceived increase in effort (according to a small randomized trial presented in 2018 at American College of Cardiology’s 67th Annual Scientific Session).

While any type of music is beneficial, some research suggests that music a faster beat — meaning more beats per minute — may help you pick up the pace during your workouts.

If you’re the type of exerciser who finds monotonous cardio (like running or walking) uninspiring, try listening to an episode of your favorite podcast, or even an audiobook, which can be a great way to make your exercise feel like more of a self-care ritual. You may find yourself looking forward to that time you get to lose yourself in your book or series.

Editorial Sources and Fact-Checking

  • Exercise and Stress: Get Moving to Manage Stress. Mayo Clinic. August 18, 2020.
  • Banno M, Harada Y, Taniguchi M, et al. Exercise Can Improve Sleep Quality: A systematic Review and Meta-Analysis. PeerJ. July 11, 2018.
  • Schmitter M, Spijker J, Smit F, et al. Exercise Enhances: Study Protocol of a Randomized Controlled Trial on Aerobic Exercise as Depression Treatment Augmentation. BMC Psychiatry. December 9, 2020.
  • Saint-Maurice PF, Troiano RP, Matthews CE, Kraus WE. Vigorous Physical Activity and All‐Cause Mortality: Do Bouts Matter? Journal of the American Heart Association. March 22, 2018.
  • Wheeler MJ, Dunstan DW, Ellis KA, et al. Effect of Morning Exercise With or Without Breaks in Prolonged Sitting on Blood Pressure in Older Overweight/Obese Adults. Hypertension. February 20, 2019.
  • Music Boosts Exercise Time During Cardiac Stress Testing. American College of Cardiology. March 1, 2018.
  • Patania VM, Padulo J, Iuliano I, et al. The Psychophysiological Effects of Different Tempo Music on Endurance Versus High-Intensity Performances. Frontiers in Psychology. February 5, 2020.
  • Powers MB, Asmundson GJG, Smits JAJ. Exercise for Mood and Anxiety Disorders: The State-of-the Science. Cognitive Behaviour Science. January 1, 2016.

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Working Out Every Day: Guidelines, Safety, and More

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Exercise is immensely beneficial to your life and should be incorporated into your weekly routine. It’s vital for staying fit, improving your overall well-being, and lowering your chance of health concerns, especially as you age.

However, in general, it’s not necessary for you to work out every single day, especially if you’re doing intense exercise or pushing yourself to your limits.

If you want to do some type of moderate-intensity exercise every day, you’ll be fine. In all cases, you must listen to your body and avoid going beyond your body’s capabilities.

Read on to look at how much you need to exercise, its benefits, and advice for working with a trainer.

A weekly day of rest is often advised when structuring a workout program, but sometimes you may feel the desire to work out every day.

As long as you’re not pushing yourself too hard or getting obsessive about it, working out every day is fine.

Make sure it’s something you enjoy without being too strict with yourself, especially during times of illness or injury.

Look at your motivation behind wanting to work out every day. If you find that taking off 1 day causes you to get off track and makes it harder to conjure up the motivation to return, then do a lighter or shorter version of your workout on what would be a rest day.

A common rule of thumb is to do 30 minutes of moderate physical activity each day, totaling a minimum of 150 minutes of moderate exercise each week. Or you can shoot for a minimum of 75 minutes of intense exercise each week.

If you want to amp it up to meet your fitness, health, or weight loss goals, aim for at least 45 minutes of exercise per day. Include some type of high-intensity activity, such as:

  • running
  • plyometric exercises
  • climbing hills

If you’re doing intense cardio or weightlifting, you can take a day off between sessions or target different areas of your body on alternating days. Or simply vary your routine so you’re not doing intense exercise each day.

Shorter vs. longer

It’s better to do a short workout each day than do one or two long workouts each week.

Similarly, it’s more ideal to have short bursts of activity throughout the day when you don’t have time for a longer workout instead of completely skipping it.

Exercises to include in your routine

To receive the most benefits, including a reduced chance of injury, have each of the four types of exercise in your routine:

  • Endurance exercises raise your breathing and heart rate to improve overall fitness. Examples include jogging, swimming, and dancing.
  • Strength exercises increase muscle mass, strengthen bones, and help manage your weight. Examples include weightlifting, bodyweight training, and resistance band exercises.
  • Balance exercises help improve stability and prevent falls while making daily movements easier. Examples include balance exercises, tai chi, and standing yoga poses.
  • Flexibility exercises relieve physical discomfort and improve mobility, range of motion, and posture. Examples include stretches, yoga, and Pilates.

The benefits of regular exercise extend to every part of your life and overall well-being. Here are a few benefits of exercise to note:

Mood booster

You may boost your mood, motivation, and energy levels. You’re likely to get more done in all areas of your life, leading to feelings of satisfaction and accomplishment.

Relaxation

Reduced feelings of overall stress can lead to feelings of relaxation, quality sleep, and increased confidence.

Social time

The social component of group workouts means you can get together with friends or new acquaintances in a healthy, low cost way. Consider exercising together in nature, which has its own benefits.

Cognitive function

Working out boosts cognitive function and helps you clear your mind. You can use it to develop mindfulness and allow for fresh ideas and ways of thinking.

Condition management

Regular exercise helps prevent or manage a range of health conditions, such as:

  • cardiovascular disease
  • type 2 diabetes
  • high blood pressure
  • metabolic syndrome
  • certain types of cancer
  • arthritis
  • falls
  • depression
  • anxiety

If you’re aiming to lose weight, regular exercise also encourages weight loss and helps prevent regaining weight you’ve lost.

Setting goals and sticking to a plan to meet them helps you develop drive, discipline, and determination that naturally carries over into other areas of your life.

Working out every day is fine if you’re working toward weight loss goals or completing a challenge that involves a daily workout.

Get creative with the ways you can get up and get moving. Pay attention to or record how much time you spend sitting on a daily or weekly basis. Do what it takes to reduce this time. Consider the following:

  • Work at a standing desk.
  • Get off the train a few stops early and walk the rest of the way.
  • Replace sedentary, passive pursuits with active projects or activities.

When you do sit for extended periods, get up for at least 5 minutes of every hour. Walk briskly, jog in place, or do standing exercises, such as jumping jacks, lunges, or arm circles.

If you work out every day or do intense exercise often, there are a few safety considerations to follow.

Working out daily can lead to injuries, fatigue, and burnout. All of these things can cause you to abandon your fitness program altogether.

Start slowly, and gradually increase the duration and intensity of any new exercise routine. Be aware of your body. Cut back on the intensity of your workouts if you experience:

  • aches and pains
  • intense muscle pain
  • feelings of sickness
  • cramping
  • nausea
  • dizziness

Talk to a fitness professional if you need extra encouragement or support to meet your fitness goals. They can shed light on what your strengths are and offer tips for improvement.

A plan that’s created especially for you is a valuable asset since you’re likely to get the most out of your workouts if you’re doing things safely and effectively. A fitness professional can watch your form to address any alignment or technique concerns.

Test the waters to find a fitness professional who’s skilled, experienced, and current with the latest research and trends. Do a trial session to make sure they’ll be effective in helping you achieve your goals in a personable manner.

Talk to a fitness or medical professional if you’re new to exercise, take medications, or have any health concerns, including injuries.

Think about what camp you fall into. If you find yourself firmly wanting to work out each day in an intense way, give yourself permission to have a rest day now and again.

If you fall off track easily and a day off usually segues into several, make a point to stay on track and do a bit of exercise, even on your rest day.

Either way, keep track of how often you work out, and stay enthusiastic about your progress.

Is it worth exercising every day?

Physical activity is good for health. Movement is in our genes, and without it, it will be hard to feel in shape. Do you need to exercise every day? Can we harm ourselves with continuous training?

At the beginning of classes, when there is a lot of energy and enthusiasm, there is a chance not to calculate the load. The main principle of sports is gradualness. They are guided by both beginners and professionals. Any goal - to lose weight, get in shape, learn how to breathe properly and run non-stop for 20 minutes, is achievable with constant training. The initial level, goal, intensity and time for training are taken into account. Let's look at what you need to know before starting daily exercises. nine0003

To be fit and live life to the fullest! Use our capabilities and do not limit yourself in anything. After training, hormones of joy are released, we are proud of ourselves, rejoice at the progress and improvement of results. Regular exercise allows you to control weight and well-being, strengthen the heart and improve the functioning of blood vessels. Even 30 minutes of active walking a day will have a positive effect on health. For this, you do not need to set aside time for sports, you can go about your daily business.

nine0002 A common difficulty faced with constant training is not losing motivation, but finding time for them. Include classes in the daily routine, specify the place and schedule. Then the probability of exercising and improving yourself will increase significantly.

It all depends on the goals and objectives. To maintain the form, everyday activity is not only not harmful, but also necessary, otherwise the meaning in action is lost. Jogging, morning exercises, swimming, stretching develop and strengthen the body day after day, without interruption. The World Health Organization (WHO) recommends at least 10,000 steps or 20-30 minutes of exercise per day to maintain a person's physical and mental health. nine0003

When we consider targeted training with high intensity and with the desire for results, for example, an increase in muscle mass or, conversely, weight loss, improvement in speed, endurance and other qualities, then the training plan and periodization of the training process are important here. Periodization is the process of alternating load, recovery procedures and intensity levels. Without a plan, you can get carried away with the process and harm by overexertion and overtraining. The body has a certain reserve and reserve, which requires thoughtful use. The boundaries and limits of possibilities are expanding gradually! nine0003

If you belong to the first group, then training every day will be beneficial. If it’s the second one, then approach the classes with a preliminary plan, after a medical examination and consultations with specialists and a trainer, taking into account the recovery and rest time. This will reduce the risk of injury and prevent unforeseen interruptions in training.

In sports, there are two phases - the activity itself, where we grow physically, and the rest or recovery phase, where we give the body the opportunity to adapt to the load, accumulate energy and reserves, and prepare it for the next lesson. For example, take gym classes and bodybuilding. In strength training, muscle fibers are torn, and they need time to recover again, but at the same time become larger and stronger. This causes pain in the muscles, especially after new exercises or when the load is excessive. It is also important to alternate the load on different muscle groups, and not work with the same exercises. In order for the recovery process to start, periods of rest are necessary. You can use all means of recovery - massage, sauna, special nutrition and vitamins, but the most natural way we can help the body is healthy sleep. nine0003

Listening to yourself is a skill that will allow you not to overdo it in training.

The principle is this - it is better more often and little by little than rarely, but at once a lot. So the body can gradually grow and have time to prepare you for difficult workouts. Therefore, it is better 4 times a week for 40 minutes than once, but 3 hours. Stress with a gradual approach will be adequate and will lead to growth, not injury. Imagine a graph with a certain curve of your maximum possibilities. If you train within it, that's fine. But if you constantly go beyond its limits or do not pay due attention to recovery, then over time you will go beyond the limit, and it is there that the risk of injury increases significantly. Adaptation of the body to the load is a mechanism that allows you to progress and gradually increase the intensity. nine0003

The principles of training apply to both cardio and strength training. Alternate exercise with rest, do not overload the same muscles all the time, make your workouts varied.

If the goal of training is to lose weight, then you should carefully consider your physical parameters and capabilities. Training alone will not give results if it is not backed up with a change in diet and proper recovery. It is important to balance all three aspects. The difference in calorie expenditure and intake is important and will help predict your progress. Remember that people have a tendency to overestimate calorie expenditure in relation to the food they eat. It is often possible to achieve the goal of losing weight between times when you set a sports goal for yourself, and do not go in cycles only in weight. nine0003

Why you can’t do sports every day - Fitness guide from the club "My Fitness"

← Back to the list of articles physical form that will please you. If you did fitness from time to time, without a system, then by reconsidering your attitude to work in the gym and nutrition, after consulting with specialists, in the future you can achieve quite tangible results. In addition, you will be convinced that playing sports not only transforms your body shape, but also relieves stress and improves your mood. This raises a reasonable question: if you train every day, will there be even more benefits for the body and body? nine0003

Daily exercise is still not recommended. The body needs to recover from stress. If there is no recovery, you will only make your body worse. In any case, before you start exercising in the gym in any mode, consult with the trainer. Age, gender, level of training - based on this, the specialist will draw up a maximum work plan for you, which will really benefit, and not drive the body with grueling workouts. If the body does not have time to recover, then at least you risk impairing the immune, nervous and endocrine systems. nine0003

The frequency and duration of training depends on their focus. By default, training every day, if they involve strength work, will be dangerous for the body. Soon you can get the effect of overtraining. Energy is required for recovery, and the more exhausting workouts, the more strength the body needs to bring everything back to normal. If you don’t spare yourself at this moment, over time you will get tired of working in the gym faster and faster, a feeling of weakness will accompany you throughout the day, the performance in the training will begin to decline, and your mood will deteriorate along with them. The apotheosis of everything will be that one day you just stop the training process under the influence of negative factors, to which health problems may well be added. nine0003

The optimal number of workouts to achieve the result that you set for yourself in the gym is 3-4 times a week. So you don’t need to come to the gym every day - you won’t achieve anything with the frequency of visits.

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