Tag: exercise

Benefits Of Working Out Everday!

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.

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.)

5. You’ll be more likely to eat better.

For many people, exercise and healthy eating go hand-in-hand. “If you’ve just worked out, you’ve made a conscious investment in your health, and are more likely to pass up the potato chips for a healthier alternative,” Bonhotal says.

Daily exercise may also help you better practice moderation with after-dinner drinks and late-night snacks, according to English. (That second glass of wine may not appeal as much when you know you’ve got a 6 a.m. run planned the next morning!)

The Potential Downsides Of Working Out Every Day

While the benefits of exercising daily can be ~so~ real, there are two major potential drawbacks to keep in mind.

1. Inadequate recovery time can hurt your progress.

In case you think daily exercise means daily high-intensity exercise, know this: “Your gains don’t happen until you recover from a workout,” says Pilkington.

Strength training, for example, breaks down muscle tissue, adds English. If you want to see the results you’re working for, you need to give your muscles adequate time (ahem, days) to repair. Otherwise, you may physically overtrain your body and ultimately undermine the effectiveness of your workouts, she says. (Excess fatigue and unusual aches and pains signal you’re doing too much.)

2. Mental burnout is a very real thing.

Another serious downside of doing too much too often? A quick departure from motivation station.

If you don’t vary your daily workouts enough (nope, you definitely can’t do the same HIIT session every day), you can quickly experience psychological burnout and become unmotivated to stay active, Bonhotal says. And you can’t enjoy the benefits of daily exercise if you bail on the habit.

How To Balance Your Fitness Routine So You Can Work Out Every Day

To skip the burnout and get straight to the benefits of daily workouts, you’ve got to get strategic with your routine.

Since low-intensity exercise (like walking or yoga) doesn’t stress your system, you can pencil it in every single day, says English.

However, if your workout routine incorporates higher-intensity exercise, alternate between tougher days and easier days in order to give your body a break while still staying active, Pilkington explains.

For example, if you do HIIT on Monday, Wednesday, and Friday, stick to lower-intensity workouts on Tuesday, Thursday, and the weekend.

This advanced HIIT workout from Kelsey Wells will fire up your weekly routine:

Varying your intensity is also key if strength training is part of your plan. In this case, alternate which muscle groups you focus on so that you don’t work the same parts of your body on back-to-back days, suggests Pilkington. If you do a lower-body workout today, for example, focus on upper body tomorrow.

To incorporate both strength training and cardio, either tack light cardio onto the end of your strength sessions, or use cardio days as buffers between strength training days, suggests Bonhotal.

Doing back-to-back cardio days? Mix up the intensity there, too. “If you want to run multiple days in a row, for example, you would be wise to mix up a longer duration run one day with a sprint workout or shorter intervals the next,” he explains.

Whichever approach appeals to you, your weekly routine should include workouts that match your goals but still allow enough rest and recovery to make daily training safe. Keep a “live to fight another day” mentality, Bonhotal says. This way, you leave enough gas in the tank to get after it tomorrow.

How To Tell If Your Daily Workouts Are Too Much

If working out every day is pushing your body too far, a few tell-tale signs will pop up to let you know it’s time to pump the breaks. If any of the following ring true, shift toward low-impact cardio workouts and other forms of light exercise like walks, yoga, and mobility training, Bonhotal says.

1. You’re crazy sore or in pain.

Muscle soreness can be a totally normal part of exercising, but if it lasts for more than a few days or makes it hard just to walk around during the day, it’s an indicator that you’re doing too much in the workout department, says Bonhotal.

Injuries (like muscle tweaks and pulls) also signal that you aren’t giving your body enough rest and recovery to handle daily exercise, English says.

2. Your cycle is off.

Excess stress on the body can affect your menstrual cycle, so be wary of any changes to your period when exercising daily, English notes.

3. Your mood and energy are all over the place.

Overdoing it on exercise also impacts your mood and energy levels—so if you find yourself fatigued and irritable, your everyday workout routine may be to blame, according to Bonhotal.

4. Your appetite changes.

Another side-effect of going overboard with the daily sweats: an up-and-down appetite, Bonhotal says. In fact, both a diminished appetite and crazy cravings can signal that something is off.

Exercising every day sounds great, but how many days a week do you need to work out?

Again, the Physical Activity Guidelines for Americans recommends adults log at least 150 minutes of moderate-intensity cardio, plus at least two full-body strength sessions, per week to support overall health.

If you want to exercise seven days a week, aim for about 30 minutes per day, English says. If not, Bonhotal recommends shooting for at least four workouts per week.

Ultimately, though, it all depends on your individual goals (and schedule!).


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Walking~One Of The Best Exercises

Most Americans are under orders to stay at home. Though they are allowed to go out just to exercise, gyms and other facilities where people can work out are closed. That should not discourage people who want to stay or get in shape because, as research has found, walking is often just as beneficial a workout.

It’s easy to forget that walking is actually an aerobic activity. After all, about 7 billion people do it every day. It’s low-impact, simple, natural, accessible, and has many health benefits.

A study from the University of Utah showed that the body may actually be made to walk. Walking is physically easier on the body, but the body still requires to take in more oxygen than in sedentary mode, providing the same benefits as running.

Not even a third of American adults exercise on a regular basis, according to the Centers for Disease Control and Prevention. Just about 23% meet the federal guidelines for aerobic activity and strength training. But people in some places are less active than others — these are the 50 laziest cities in America.

The rule of thumb is to get at least 150 minutes of moderate-intensity aerobic exercise a week, according to the 2018 Physical Activity Guidelines for Americans. Breaking the numbers down, that’s 30 minutes five days a week. This sounds like a small price to pay if you want to significantly improve both your physical and mental health.

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3 Ab Exercises You Should Not Do

Let’s start with one of the most popular exercises…

1. The Crunch

Crunches are done by curling the spine inward in a face-up position on the floor.

This creates a contraction of the rectus abdominis—the front part of the midsection musculature. That’s where the good news ends.

The bad news involves poor technique.

People have a tendency to excessively tuck their chins inward on the crunch and arch their lower backs on the descent.

One problem leads to lower back pain while the other leads to neck pain.

Together, they create postural distortions.

2. Sit-ups

Now let’s look at the first cousin of the crunch—the sit-up. This exercise is often performed with the fingers interlaced behind the head.

That alone puts you in threat because you can easily pull your head forward as you perform the movement.

Instead of curling the torso inward, you sit all the way up with your back completely off the ground.

Errors often occur by pulling the head down and rounding the back as well as arching the back at the bottom of the movement.

Momentum is then created, which leads to the hip flexors taking over.

You end up not working your abs at all, but creating more of a muscle imbalance and possibly pain.

3. Weighted side bends 

If you leaf through any old bodybuilding book, you will likely see a muscular man doing an exercise called a side bend.

You perform this drill by holding a dumbbell at your side with your arm fully extended, then bending laterally to that side.

You then bend back upright by engaging the obliques on the opposite side of your body.

It sounds pretty cool right? It is cool…If you like the appearance of love handles on your sides.

Side bends involve a short range of motion, which enables you to use pretty heavy weights.

This makes your obliques bulk up and stick out.

If you are trying to lose your love handles, this is not the exercise to do. And the slightest wrong move can tweak your back.

The Cure

There are much better exercises to do than crunches, sit-ups and side bends when it comes to your abs.

Focus your attention on more functional movements and cross-body patterns. These recruit your entire abdominal wall.

Opt for exercises like:

  • bicycle crunches
  • contralateral limb raises
  • mountain climbers
  • alternating t-stands and
  • lateral plank walks.
  • side plank rotations (above)

And remember, crunches and sit-ups are not the enemy. They are effective as long as you use proper form.

Keep these pointers in mind at all times:

  • Always move through a full range of motion.
  • Never use momentum.
  • Never pull your head forward
  • Focus on using your abs to do all the work
  • Place your hands on the side of your head by your ears

You now have enough information to spare your spine from discomfort and strengthen your abs with confidence. All you have left to do is practice.

Yours in Health,


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Strengthen Your Core Yoga Link Share


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Want To Work Those Abs? Here You Go!


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