Is Working Out Every Day a Good Idea? Get the Deets!

In adults, engaging in physical activity helps prevent and manage non-communicable diseases like cardiovascular conditions, cancer, and diabetes. It also lowers the likelihood of experiencing depression and anxiety, boosts brain health, and enhances overall well-being. But it's common for fitness enthusiasts and casual gym-goers to argue over the merits of working out daily. Some insist on working out daily, while others think rest days are crucial for muscle recovery and general health.

Is it possible to work out every day without sacrificing results or running the risk of injury? To explore the benefits, drawbacks, and safety tips, we spoke with Susovan Ghosh, coach of the Indian National MMA team, to get his take.

Ghosh explains, "Well, simply, the answer is a yes and a no. While daily workouts can be a game-changer for pro athletes, it's not a one-size-fits-all approach for the rest of us. Overdoing it can backfire, leading to burnout and injuries. So, before hitting the gym every day, it's crucial to have a solid plan that suits your goals and lifestyle. Remember, fitness is a marathon, not a sprint."

• Muscle damage: Skipping recovery after intense workouts can lead to injuries and decreased strength. Exercises should be sequenced to target different muscle groups, and a well-sequenced routine minimises muscle fatigue by avoiding repetitive strain on the same muscle groups. If done otherwise, it can cause muscle damage. 
• Overuse injuries: Daily workouts can overstress joints and muscles, causing injuries like tendonitis.
• Burnout: Constant exercise can lead to mental fatigue and burnout.
• Slower progress: Overtraining can slow your progress.

According to Ghosh, creating a daily workout routine that keeps you active while avoiding burnout is about variety, recovery, and intelligent planning. Depending on your age, a combination of the following may help you stay consistent with your fitness goals:

• Strength training: Include moderate strength training, targeting major muscle groups at least three times a week. Exercises that involve weights, resistance bands, or body weight are excellent workouts to do every day if you alternate muscle groups.
• Cardio: Mix low-intensity cardio like brisk walking (ideal for workouts to lose belly fat) with high-intensity sessions like HIIT. These help burn stomach fat and improve cardiovascular health.
•  Flexibility and balance: Add yoga or pilates to improve flexibility and balance. These are perfect for active recovery days and overall health.
• Core and abs workouts: Regularly include abs workouts to strengthen your core, which is crucial for stability and effective stomach fat workouts.
• Active recovery: On rest days, opt for light activities like stretching, foam rolling, or gentle yoga. This can be done during pre-workout or as part of your cool-down routine.

Monday: Full-body strength workout

Tuesday: Cardio (30-45 minutes of low-intensity exercise)

Wednesday: Strength Training

Thursday: HIIT (great for workouts to lose belly fat)

Friday: Strength Training + abs workout

Saturday: Active Recovery (yoga or stretching)

Sunday: Rest

1. Mix workout intensity: Change up the tempo to prevent overtraining. Mix your daily workout routine with high- and low-impact workouts to ensure sustainability.
2. Alternate muscle groups: Use a workout timetable that rotates muscle groups, especially if you do a full-body workout daily.
3. Prioritise recovery: Include active recovery and pre-workout routines like stretching. Knowing the ideal duration of a workout and the best pre-workout time helps maintain consistency.
4. Set realistic goals: Focus on small, achievable goals to stay motivated and avoid burnout. It best to avoid comparing yourself to others, as it may lead to unrealistic expectations and subsequently, demotivation.
5. Listen to your body: Pay attention to fatigue or soreness. Adjust the duration of workouts as needed, understanding what's best for your fitness level. By staying mindful, you can maintain your calm and focus, which decreases the chances of feeling overwhelmed or stressed by physical exertion. Essentially, mindfulness helps train your mind to manage the stress and discomfort of tough workouts more effectively.
6. Do what you enjoy: Pick exercises you love, whether a full-body workout or specific muscle workouts.
7. Take scheduled breaks: Plan rest weeks to recharge fully. Knowing the ideal workout duration and how often to take breaks is critical to staying active without burnout.

"Even the most dedicated athletes understand the importance of taking at least one full day off for rest each week," the national-level coach says. Rest days are essential for physical recovery, preventing burnout, and keeping your motivation strong. Scheduling regular rest days is vital to maintaining a healthy, balanced routine.

• For beginners: It's advisable to schedule three weekly rest days until your body adjusts.
• For high-intensity workouts: Plan 2-3 weekly rest days to ensure muscle recovery.
• For low-intensity workouts: Typically, one rest day is enough.

Taking time off gives your body a chance to:

• Repair muscle damage and reduce soreness.
• Strengthen and rebuild muscles.
• Restore energy levels.
• Boost your immune system and overall well-being.

Feeling pain or discomfort during exercise is common, but distinguishing between normal and problematic pain is vital to staying healthy. Here's a guide:

Good pain is typically muscle soreness or stiffness from working out, often called Delayed Onset Muscle Soreness (DOMS). It's a normal part of getting stronger. To manage this discomfort:

• Stretch and foam roll: Helps ease soreness and improve flexibility.
• Warm-up and cool down: Essential for reducing injury risk and muscle tightness.
• Stay hydrated and eat healthy: Optimal hydration and protein intake aid muscle recovery.
• Rest and recover: Give muscles time to repair for long-term progress.
• Adjust workout intensity: Scale back if needed while still maintaining effectiveness.

Mild soreness from exercise can be beneficial, as it promotes blood flow and helps clear out soreness-causing byproducts.

Bad pain is usually sharp, persistent, or accompanied by swelling, redness, or bruising. It signals possible injury. If you experience this:

• Stop exercising: Prevent further damage by halting your activity.
• Assess the pain: Determine the location and severity for the next steps.
• Seek professional help: Consult a doctor or trainer for a proper diagnosis and advice.
• Apply first aid: Use ice, heat, or compression as needed to manage pain and swelling.
• Focus on healing: Allow time for recovery and avoid activities that may worsen the injury.

If pain is only on one side of your body, it might indicate a severe issue, whereas pain on both sides in the same area is likely just muscle soreness.

Now that you know how to adjust your daily workouts for better results, paying attention to your body’s needs and adding variety to your routine is essential. This approach ensures a sustainable and enjoyable fitness journey while remaining active and fit. Get started!