Physical exercises trigger many benefits and making workouts part of your daily to-dos is often what doctors recommend. However, developing a personalized plan that meets your specific goals and is appropriate for your health is of paramount importance. While you can be more flexible when choosing the right pair of boots for wrestling – and you can check it out here -, the way you challenge your body requires even greater attention.
The benefits of exercising and workouts
Regular exercising impacts not only the way you look but also the way you feel. The benefits of workouts come in plenty, and they range from physical to mental benefits. Being active on a regular basis is thus a form of respect you pay to both your mind and your body.
The human body is made to move, and sitting too much or not working out can only affect your health in unpleasant ways. Given the many jobs that require people to sit in front of a computer for hours every day, it is no wonder that we now face dangerous obesity rates and various health conditions caused by the lack of movement.
Before going through how much you should exercise daily and the mistakes you should avoid to reap the advantages of exercising fully, it is important to know more about how regular workouts and sports activities support your health. There are many studies that link various health benefits to physical activities.
For example, running can improve lung function, support the immune system, and increase the level of good cholesterol. Moreover, running helps the arteries keep their elasticity and supports your heart health. It is not uncommon for doctors to recommend running to people with diabetes and osteoporosis in early stages since it can reduce complications.
Exercising and weight loss go hand in hand, and this is one of the main benefits of workouts and sports activities if done properly and paired with a healthy lifestyle. It is also one of the main reasons that make people work out and get physically active.
Your physical health is not the only one that can benefit from regular exercise, though. Your mental health does so, too. That’s why many people engage in workouts and physical training. It is a great cure for bad moods since exercising triggers various neurochemical changes that provide one with an uplifting feeling.
The release of certain hormones that lead to this mood improvement is already a good enough reason to get active. Moreover, daily aerobic exercising such as yoga and cardio training can help you sleep better as well. Better sleep brings even more health benefits. However, make sure that you don’t work out very late in the evening as you might get the opposite effect.
The conclusions of many studies are available online, so you can easily learn more about the way physical exercise can help your health.
How much should you exercise daily?
While the benefits of working out come in plenty, you should always see your doctor and personal trainer before engaging in a new workout program. While there are some general recommendations, your particular goals and health conditions, if any, will help your trainer and doctor come up with a personalized workout plan.
According to the Mayo Clinic and the Department of Health and Human Services, the average adult should follow a few guidelines. It is thus recommended to engage in at least 150 minutes of moderate aerobic activity a week. This includes activities such as swimming, brisk walking, or mowing the lawn.
You can also go for at least 75 minutes of vigorous aerobic activity if that’s what you prefer, or you can combine these two types of activities. Vigorous aerobic training exercises include aerobic dancing and running.
This is the starting point, yet you can increase the length of your workouts based on your needs and interests. As far as strength training exercises are concerned, the Mayo Clinic recommends engaging in such workouts for all major muscle groups at least twice a week. This involves the use of body weight, weight machines, and resistance training. Rock climbing is also part of strength training activities you can go for.
What health care specialists recommend is to have at least 30 minutes of moderate physical activity daily. Again, this is the starting point and, thus, if you want to lose weight or achieve specific fitness goals, additional exercises are required.
Always see your health care provider and personal trainer before engaging in new physical exercises to make sure they are suitable for your health and age and do them properly.
Mistakes to avoid
To sum up, it is not bad to work out every day. On the contrary, doctors recommend being physically active on a daily basis. Still, you might work out daily and not enjoy the results you have in mind. If that happens, you are likely to make some common mistakes without even realizing that.
In case your goal is to lose weight, it is best to develop a varied workout program. Doing the same things every day is less effective because your body will adjust to the daily workload. Incorporate different activities, such as running, walking, cycling, and even high-intensity interval workouts if your health allows it to.
Here is where a personal trainer comes into sight. A trainer will help you combine various activities of different lengths and intensity levels. By engaging in such a workout program, you will be able to work out on a daily basis while avoiding burnout.
Many people who work out every day get hungry more often, and some of them even compensate by eating more. If your goal is to lose weight, then you will have to achieve a certain calorie deficit at the end of your day. Overeating is thus another common mistake.
Always see a dietitian before starting a new workout program or whenever you want to change the one you’ve started. You can thus avoid mistakes that will reduce the effectiveness of your workouts and optimize your plan to meet a certain weight.
Workouts are not only about weight loss, though. It’s about staying fit and supporting your health. That’s why it is important to go for a balanced workout program. As we’ve said above, combining different types of exercises will help your body enjoy the full benefits of working out.
To help your body stay fit and healthy, it is best to develop a workout program that includes aerobic training, strength exercises, and stretching. By doing so, you will cater to your body’s different needs and cover all the aspects of a balanced workout schedule.
Flexibility exercises are a must before you finish your workout as they will help you avoid injuries and keep your joints healthy.
Working out won’t be enough for you to maintain a healthy weight, lose extra pounds, and support your health if you stop being active for the rest of the time. Non-exercise physical activity (NEPA) or non-exercise activity thermogenesis (NEAT) is a must if you want to enjoy the benefits of your workouts fully.
Daily activities such as cooking, walking around your home, and shopping are part of NEPAs, and they impact one’s metabolic rate and calorie expenditure. If you work out daily, yet you engage in no physical activity for the rest of the day, you may end up finding out that your workouts haven’t helped you much with your daily caloric expenditure.
If you decrease the amount of NEAT, your metabolism is likely to slow down, which means that when that happens, you will burn fewer calories. In case you feel exhausted after your workouts and, thus, you no longer have the energy to engage in non-intentional exercise, then you might want to re-evaluate your workout program.
If you often go for high-intensity workouts, you should ask your trainer to help you develop a program that includes some easy recovery days in order to allow your body to recuperate.
Working out on a daily basis comes with many physical and mental health benefits, yet exercising properly and engaging in healthy workout session lengths are mandatory if you want to reap the benefits of your workouts.
Seeing your doctor, trainer, and dietitian is also mandatory as they will help you develop a personalized workout program that will meet your specific needs, capacities, and goals and suit your age and health.