Is It Safe to Work Every Day? Experts Explain

Jim White RDN, owner of ACSM EX-P, says the short answer might be: But it depends on the type of workout/workout being performed. Jim White Fitness and Nutrition Studios. “For example, high-intensity strength training of the same muscle groups can be harmful and lead to overtraining and injuries.” You want to follow a workout segment that gives your muscles 24 hours to recover—upper body, lower body, rest—and incorporate rest days in between workouts, then repeat with rest days, a form of active recovery. stretchingor basic training at light intensity (walking, yoga, boardsetc.), makes recommendations.

Exercising every day can be safe as long as you combine a variety of activities at different levels of intensity. adequate recoveryand proper nutrition and fluid intakeadds Kenta Sekicelebrity health and fitness coach and certified yoga instructor.

The frequency and duration of your activity should vary depending on your goals and other personal factors, Seki says. “ Centers for Disease Control and Prevention (CDC) It recommends at least 75 minutes of vigorous activity per week, 150 minutes of moderate-intensity activity, or an equivalent combination of both. Seki, keep in mind that activity doesn’t necessarily mean lifting weights, but can also include walking or other daily movements. Note: The CDC says adults ages 65 and older need at least 150 minutes a week of moderate-intensity activity, 2 days a week of activities that strengthen muscles, and activities that improve balance; however, this may not include intense activity for everyone.

How often you exercise also depends on how much time you have and what type of workout you choose, White says. “At least 3 days of full-body training would be beneficial, especially for beginners, focusing on progressively overloading your muscles,” he recommends.

According to Seki, daily training has its good and bad sides.

Pros

Cons

• Insufficient recovery time: Our bodies need time to recover after exercise, especially strength training and high-intensity exercises. Strength training breaks down muscles and causes micro-tears in muscle fibers, and they need adequate time to recover for rebuilding.
• Injury: Repeatedly overtraining your body can cause excessive inflammation and lead to muscle, soft tissue or joint injuries.
• Mental fatigue and burnout: Overtraining your body without movement variety and adequate recovery time can lead to overtraining syndrome, which can negatively impact your mindset and motivation.

White says it’s possible to train every day, but it requires being very intentional with proper fuel and hydration, adequate training split and intensity, and incorporating low-intensity workouts on rest days. “The main goal will be to prevent overtraining, burnout and injury.”

Here’s what you need to keep in mind before trying to hit the gym seven days a week, according to Seki:

Goals: Decide what you are first health and fitness goals So think about what healthy habits you can maintain that are enjoyable for you in the long run.

Diversity: Include a mix of: cardio-, strength trainingThanks to flexibility and other daily activities, you will not work too much and tire your body.

Alternative muscle groups: Don’t train the same muscle groups every day, especially if you’re strength training! Make an exercise plan that varies muscle focus each day to give your body time to recover.

Active Recovery: Consider incorporating active recovery days into your routine with low-intensity activities like walking or yoga, as they don’t put too much stress on your body.

Hydrate: It is estimated that 75% of the American population is chronically dehydrated, and hydration is an important factor in our body’s ability to function and heal! So make sure you drink enough water before, during and after exercise.

Nutrition: Nutrition plays an important role in how our bodies function during exercise and how they are backed up during recovery. Make sure you’re getting enough vitamins, minerals, and electrolytes to keep your body functioning during exercise, as well as enough protein and other macronutrients to help rebuild and refuel.

Seki also notes that you should start slowly and create a more frequent exercise plan. “If you’re just starting a new exercise routine, start slowly and gradually increase frequency, duration and intensity so you don’t push yourself too quickly.” Always make sure you properly mobilize and activate your body before exercising, and be sure to cool down and stretch when you’re finished, Seki adds.

It’s important to listen to your body and not push so hard that you hurt yourself. Seki recommends “taking things at your own pace and paying attention to the cues your body is giving you. If your body needs rest, avoid pushing it beyond its capacity. If you have any pre-existing conditions that may affect the way you exercise or how often you go to the gym, consult your doctor for specific advice.