First off: We all have those days when sleep, plans with friends, or a simple lack of motivation seem to take priority, and that’s OK. Here’s what personal trainers have to say about the benefits and the potential downsides of working out every day. When you work out (aka move) every day, you’re keeping the body efficient for movement. “Kind of like that saying, you don’t use it, you lose it,” NASM-certified personal trainer Jason Williams, NASM-CPT, tells mbg. “What science is starting to recognize is that if you sit for long periods of time, fascia loses its supportive, elastic qualities, and muscles can become neurologically inhibited1 so they don’t contract or release when they need to,” exercise physiologist Sue Hitzmann, M.S., CST, NMT, previously shared with mbg. Working out each day, even if it’s just a short fascia exercise or a 10-minute joint stretch, can promote fascia elasticity, Williams says. “Exercise is probably the most underutilized antidepressant,” Ellen Vora, M.D., holistic psychiatrist and mbg Collective member, previously said. In fact, clinical trials have suggested that exercising is comparable to both medicine and psychotherapy in improving depressive symptoms2. Just be sure to cool down or meditate after a workout so you’re not constantly chasing that endorphin high, McCullough says. “[Meditation] allows you to ground yourself to something bigger and more meaningful.” In fact, the European Society of Cardiology says people with heart disease should engage in moderate exercise every day—meaning exercise that increases the heart rate by 50 to 60%. Exercise like brisk walking, dancing, swimming, and gardening all fall in this category. A study published in the Journal of Alzheimer’s Disease found that aerobic exercise boosts blood flow to two regions of the brain that support memory function. Another study from Mayo Clinic Proceedings supports the idea that cardio exercise increases cardiorespiratory fitness, supporting memory function and stress reduction. And just like the connection between sleep and exercise, gut health and exercise also have a mutualistic relationship. Meaning, a healthier gut may also improve fitness performance. What’s more, while moderate exercise can help manage stress, too much intense exercise may put your body in a stressful state. Overtraining may also affect your thyroid hormones6 and adrenal glands7. Excessive training can also turn into a damaging obsession or exercise addiction. “Especially for you type-A’s out there,” McCullough says. Shifting the focus of your workout from the physical benefits alone to the mental benefits can help you develop a healthier and more sustainable relationship with exercise. “When you shift to this [way of thinking], a workout can be a simple yoga practice to allow your body to rest, or a cold plunge.” In other words, moving your body daily doesn’t need to (and probably shouldn’t) mean six hours of heavy lifting at the gym. Rather, opt for a routine that’s logistically and physically sustainable. “Find something you can do for 15 to 30 minutes a day,” McCullough suggests. “Then, on the days you do have more time, go for that hourlong class.” Incorporating cross-training is a useful way to give the body time to actively recover from more intense workouts, like long-distance runs or bike rides. “Not all runners need aerobic cross-training,” running coach and personal trainer Elizabeth Corkum previously told mbg. “But every runner should be doing some sort of strength training, yoga, or stretching practice to keep the body balanced and strong head to toe.” For non-endurance athletes, cross-training can look like layering your workouts by intensity. “This can give you a great balance of movement and recovery,” Williams says. “Also, if you feel the need to move daily, you can do a less intense workout so that your body gets the recovery benefits and doesn’t get injured.” Here is an example of a well-balanced workout week, according to Williams: Well, depending on your goal (weight loss, endurance, building strength, etc.), there’s no single answer for how often someone should work out per week. Generally, Williams says four to five times a week is a good amount, though. Ultimately, it’s an individual choice; just be sure that you’re finding a healthy balance: Aim to move your body as regularly as you need to without overdoing it.
