At least once a year, you probably vow to commit to an exercise program. If you’ve had some trouble with the follow-through, though, you’re certainly in good company. But there are so many reasons to make the commitment again and stick with it.
Everyone has a different reason for losing momentum. The bottom line is that if getting fit is important to you, it’s never too late to begin a fitness regimen. You can fit in a day’s workout in less time than it takes to scroll through your Facebook feed.
In fact, you can do it while you watch TV. If you follow the recommendations of organizations such as the American Council on Exercise (ACE) and the Centers for Disease Control and Prevention (CDC)Trusted Source, all you need to improve your heart health and reduce your risk of all kinds of other diseases is a total of 150 minutes of exercise per week. When and how you fit these minutes into your regular routine is entirely up to you.
So start today, and use these tips to help you make exercise part of your routine.
Set a SMART goal
According to ACE, a SMART goal is one that is:
- specific
- measurable
- attainable
- relevant
- time (met by a deadline and done in a certain amount of time)
Setting goals helps give focus and structure to what you want to accomplish. Meeting goals is satisfying, and fitness experts say it helps build momentum. Just pay close attention to the “attainable” part of this equation.
An unrealistic goal only sets you up to fail. Instead of challenging yourself to exercise daily for 30 minutes every day of the week when on some days you can’t even get in 15, look at your schedule and find two days where you can realistically boost your workout time to 30 minutes. It all adds up to get you toward your goal of 150 minutes for the week.
Vow to take more steps every day
For nearly a decade, public health experts at the CDCTrusted Source have urged Americans to take 10,000 steps every day. The 10,000 mark comes out to about 5 miles a day, and people who walk that much are considered “active.” Those who get in 12,500 steps a day are “highly active.”
Even if weight loss isn’t your goal, you should aim to increase your daily mileage to achieve or maintain overall good health.
Make fitness a lifestyle, not a fad
Many people make the mistake of going hard toward fitness goals, but slacking off once they’ve been achieved. They see fitness as a means to an end, not a way to live their life. This can lead to health problems and weight gain. Failing to see fitness as a lifestyle choice means you won’t reap the long-term benefits of regular exercise.
Sure, exercise can help you lose or maintain weight in the short term. But an active lifestyle provides lasting benefits. It can reduce your risk for potential health complications, including:
- high blood pressure
- diabetes
- heart disease
- obesity
Exercise contributes to improved health and well-being, so make it a priority — it’s never too late.
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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.
Types of exercise
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 exerciseTrusted Source 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.