5 BENEFITS OF EXERCISING EVERYDAY
By Margot Rutigliano | Updated: January 12, 2019
Get out there and move your body! We are meant to move and we are meant to move daily. Exercise is important for strength, posture, balance, coordination, joint mobility and so much more. There are times in life (sickness, recovering from injury, etc) and training regimens that may require you to take rest days but most of us don’t need to adhere to an entire “recovery day” day off from working out.
I know that disappoints some people because the thought of having to take a day off is almost comforting. What I mean by exercising and moving everyday isn’t necessarily what you think. I believe moving everyday is important but that doesn’t mean 7 days of intense workouts in a week. One or two of those can be a simple, relaxing 20 minute walk just to keep your body moving. We call this active recovery. It helps to keep the blood flow going, lubricate the joints and to get your brain thinking in terms of movement. A recovery day could also look like some type of relaxing yoga, foam rolling or stretching.
What’s most important is that you listen to your body. We tell our guests of the fitness retreat to always pay attention to the signs that your body is giving you. If you’re extremely exhausted it may be time to take a rest or recharge with some gentle yoga but if you’re extremely sore then the best way to alleviate the soreness is to get the blood flowing through the muscles again. Moving gently such as doing yoga, a light walk or some dynamic flexibility is great to alleviate soreness. Let’s get to what you came her for though! Here are 5 reasons why moving every day will benefit you.
HOW MOVEMENT HELPS YOU ON A DAILY BASIS
1. Keep Your Joints Lubricated
The number one way to keep your joints mobile and prevent them from stiffening up is to move. When we move, we spread lubricant, synovial fluid throughout the joint. What is synovial fluid? Synovial fluid is a clear fluid and its main function is to serve as a lubricant in a joint, tendon sheath, or bursa. Basically, it lubricates our joints so they can move with ease and the way to produce more is to move.
2. Get a Mental Boost
We need to work out to produce endorphins! Have you ever noticed that you feel better when you’re working out? “Endorphins are neurotransmitters produced in the brain that reduce pain,” says Alan Hirsch, MD, neurological director of the Smell & Taste Treatment and Research Foundation in Chicago. “They have also been known to induce euphoria.” Drugs such as morphine, heroine and cocaine are classic endorphin-releasing entities, according to Dr. Hirsch. Working out can produce these same effects. It’s better to go the non-chemical route anyway, get your high the good old fashioned way — by getting your sweat on and putting in some hard work!
3. Better Sleep
Does sleep get in your way? For some, it might help to boost your physical activity during the day. According to the Mayo Clinic, a good night’s sleep can improve your concentration, productivity and mood. And you guessed it — physical activity is sometimes the key to better sleep. Regular physical activity can help you fall asleep faster and deepen your sleep. You should be careful with the timing of your activity though. For some, exercising too close to bedtime, provides too much of an energy boost to fall asleep. Try exercising early in the day. Switching up your activity to promote sleep may also be effective. Confusing your body by switching morning walks to sprints could be enough to wear you out.
4. Exercise for the Health of It!
Condition your heart and lungs, improve strength, improve endurance, gain better flexibility, promote joint health, increase your circulation, produce endorphins, sweat out your impurities and aid in your body’s release of toxins — all by exercising! Of course you want to be careful not to over do it but the list goes on and on for the positive effects of exercise.
5. Exercise Equals Energy
Feeling taxed from household cleaning, going up a flight of stairs or running daily errands? Don’t get discouraged. Regular physical activity can leave you breathing easier for day to day activities. According to the Mayo Clinic, when your heart and lungs work more efficiently, you’ll have more energy to do the things you enjoy. This means that physical activity makes it easier to move in general. Take a long walk in the park, tote your kids to the zoo or enjoy a walk in the sand along the ocean without feeling winded — just make sure you put in the work.
In addition, it you have a weight loss goal or just want to maintain weight, exercise is a key factor in energy in versus energy out.
WAYS TO GET EXERCISE IN EVERYDAY
Aside from going to the gym on a regular basis, here are a few other ways to fit exercise into your lifestyle.
Get outside – walk, run, hike, kayak, paddle board. Get out and enjoy the outdoors!
Participate in a sport - get involved in a sport or social sport that will have you moving. Golf, tennis, pickle ball and volleyball are just a few options.
Park in the parking space furthest from the building – gasp! I know…this is crazy because we’re all fighting for the space closest to the building. If you’re life is busy and you have a hard time getting exercise in, every step, every minute, every movement counts!
Schedule a session with a trainer – sometimes having an appointment is important and will hold you accountable. In addition, a trainer can mix up your workouts and make things interesting.
Go to a class – Try a new class at the gym or local rec center. Even actives like indoor rock climbing, under water cycling and team events like volleyball are fantastic ways to move and burn some calories.
Online classes – If you have a hard time getting to a gym or committing to a particular workout, there are plenty of online classes from yoga to HIIT training.
Get in what you can – Don’t hold yourself to a “I must do 45 minutes” of movement today rule. Get in what you can. Some movement is always better than zero! Take the stairs, walk in a park at lunch or go to the office gym during lunch. Get in what you can – when you can.
I hope this helps you understand the benefits of exercising everyday. If you have any questions about this article, please post them in the comments below.
If you need personal guidance with goal setting, nutrition, weight loss or fitness, we offer Health & Wellness coaching in person or online. Check it out today: Health & Wellness Coaching
Join us for a fitness retreat to jumpstart your healthy habits! We offer Vita Boot Camp and our Private Fitness Retreats for you to choose from. Reboot from head to toe!
Best In Health & Wellness,
Margot + The Vita Vie Retreat Team