Considering how good it is for your body and mind, you’d think more exercise (like more vegetables) is always, well, better. But does that mean you should be working out every day? It really depends on what you’re doing…to ensure you’re not over doing it (a.k.a. overtraining), which is why we reached out to fitness pros for their best practices when it comes to training seven days per week.
To be clear: There is nothing wrong with taking rest days. As a refresher, the Physical Activity Guidelines for Americans recommends adults do at least 150 minutes of moderate-intensity cardio (or 75 minutes of high-intensity cardio), plus at least two strength training sessions, per week. So, depending on your sched, you could meet these minimums in just a few days. But if, say, you prefer shorter workouts, you could feasibly find yourself dedicating more days to your fitness routine, hence the need to know how to do that in a way that optimizes your efforts and doesn’t undo them. Visit wtkr.com.
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How many times a week you should get sweating, on the other hand, depends on your goals (and, to some degree) preferences. Here’s the low-down on the pros and cons of working out every day—plus guidelines for making daily exercise work for you.
5 Benefits Of Working Out Every Day
Whether the idea of daily sweat sessions brings you joy or makes you cringe, moving your body every single day offers some pretty legit potential perks.
1. You’ll be less sedentary.
Many adults spend 70 percent (!) of their time awake sitting, according to the Mayo Clinic—a fact that’s wreaking havoc on public health.
Committing to making some sort of exercise a daily part of your routine helps combat this—and ultimately makes it easier for you to make the habit stick, says Future trainer Josh Bonhotal, CSCS. “This removes an all-too-common tendency to rationalize not working out by convincing yourself that you’ll do it tomorrow instead,” he says. Whether it’s a walk outside or a strength training session, a daily commitment to movement means a less sedentary (and healthier) life.
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2. You’ll be more likely to reach your fitness goals.
The true key to achieving whatever fitness goal you’ve got your sights on: consistency.
“Stringing together workouts on a daily basis can help you gradually ramp up their intensity and difficulty over time, leading to even greater results,” says Bonhotal.
3. You’ll enjoy a major daily mood boost.
Elle Woods knew what she was talking about. Moving your body daily not only supports your physical fitness, but your mental wellbeing, too. “Exercise helps to release endorphins, a.k.a. happy hormones, which can help reduce stress and anxiety,” says trainer and nutritionist Whitney English CPT, RD. In fact, researchers consistently identify exercise as a noteworthy treatment for depression.
4. You’ll think more clearly, too.
Exercise has been shown to improve both memory and problem-solving ability, according to research from the U.S. Department of Health and Human Services. (It may also protect you from neurodegenerative diseases like Alzheimer’s, per a study published in Frontiers in Neuroscience, if you needed another motivation to get moving.)
