We’re often told to prioritize physical fitness, but how frequently should weactuallybe working out?
Potential benefits of working out every day:
It supports healthy mobility.
When you work out (aka move) every day, you’re keeping the body efficient for movement.
It promotes fascia elasticity.
It’s a great stress reliever.
While exercising certainly has physical health benefits, it is also critical forsupporting mental health.
In fact, clinical trials have suggested that exercising is comparable to both medicine and psychotherapy inimproving depressive symptoms2.
“Movement creates energy,” personal trainer and yoga instructorTodd McCullough, aka TMAC,tells mbg.
Think about a “runner’s high” or that feeling you get when you crush a spin class.
This mental energy comes from the production ofendorphins (which also make you happier).
“[Meditation] allows you to ground yourself to something bigger and more meaningful.”
It has heart-healthy benefits.
Exercise like brisk walking, dancing, swimming, and gardening all fall in this category.
It supports brain health.
Several studies have linked exercise to cognitive functioning.
Another study fromMayo Clinic Proceedingssupports the idea thatcardio exercise increases cardiorespiratory fitness, supporting memory function and stress reduction.
It can be an act of self-care.
This is one reason why regular workouts are part of holistic health challenges like the75 Soft Challenge.
It could enhance sleep.
Several studies have shown thatregular exercise promotes better sleep4.
Simultaneously, getting high-quality sleep can enhance your fitness performance.
This correlation has been observed for bothaerobic exercise5andstrength training.
It supports gut health.
And just like the connection between sleep and exercise, gut health and exercise also have a mutualistic relationship.
Meaning, ahealthier gut may also improve fitness performance.
(Here: an exercise physiologist’stwo fitness tips to promote longevity.)
Downsides of working out too much.
Overtraining may also affect yourthyroid hormones6andadrenal glands7.
Excessive training can also turn into a damaging obsession orexercise addiction.
“Especially for you jot down-A’s out there,” McCullough says.
How to work out every day safely.
Rather, opt for a routine that’s logistically and physically sustainable.
“Find something you might do for 15 to 30 minutes a day,” McCullough suggests.
“Then, on the days you do have more time, go for that hourlong class.
“Not all runners need aerobic cross-training,” running coach and personal trainerElizabeth Corkumpreviously told mbg.
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.
How often do you really need to work out?
So what exactly does that look like?
Well, depending on your goal (weight loss, endurance, building strength, etc.
), there’s no single answer forhow often someone should work out per week.
Generally, Williams says four to five times a week is a good amount, though.
