“Do I really need to work out every day?” I wondered, as my alarm dinged to remind me it was workout time, after an already busy morning.


Yuck, I really didn’t feel like it. I’d trained for 5 days this week, and I had swimming planned the next morning.


I mean, you don’t HAVE to work out every day to see results and you definitely need regular rest days. But there are certainly benefits to moving your body daily, regardless of your fitness goals.


It builds a consistent habit


Making movement a habit is the easiest way to stay consistent and the surest way to make it something you stick to for life. It becomes just as much a part of your day as brushing your teeth or making a morning cuppa joe.


You don’t have to go for giant runs every morning, or lift heavy weights (in fact, you definitely need to take at least one break from intense training a week). But on your days “off”, rather than sitting on the couch, find a way to still be active.


You could:


Angie Bellemare, one of my favourite YouTubers, has an amazing principle I follow: every day, either sweat or stretch.


It’s not about getting in the gym every day and smashing it, it’s about building the habit of getting in the gym, so it becomes second nature, rather than something you have to motivate yourself to do.


Move your body consistently every single day, and you’ll build a lifelong habit that becomes ingrained. All of a sudden, you won’t need motivation – movement becomes a natural, almost unconscious part of your day.


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It’s good for you


It’s estimated by the American Heart Association that only one in five adults get enough physical activity every day.


Most of us AREN’T high performance athletes who train 5+ hours a day – in fact, most of us spend a large number of our day sitting, so finding ways to stay active every day is important.


For most average adults, it’s recommended that you get a minimum of 150 minutes of moderate intensity physical activity per week, spread across most if not all days of the week.


That works out to be 21 minutes of moderate physical activity a day – minimum. It’s certainly more beneficial if you can manage longer than this, but whatever you CAN do will make a difference to your health, so don’t stress and write it off altogether if you can’t find more than 20 minutes in your day.


It gives you daily energy


Exercise gives you such an amazing energy boost, improves your mood and concentration, makes your skin look youthful and glowy, and helps you sleep better. Why not reap those benefits every day?




All this to say: In answer to your question “do I need to work out every day” the answer is – not really.


You don’t have to smash your gym program hard every day. In fact, taking a regular rest day from your program is important for proper muscle recovery and exercise performance.


However, being active in some form every day is super beneficial for our health.


Now of course, it goes without saying that if you’re currently not doing ANY exercise, it’s important to start small and build gradually, and of course, make sure you get checked out by a doctor and/or fitness professional first to make sure you’re easing into physical activity safely.


BUUUT even if you don’t go to the gym, most of us should be aiming for 20+ minutes of moderate intensity movement every day. Whether you choose yoga, an evening walk, a game of sport in the park with your kids, or a fun dance class with your girlfriends, when you make a commitment to daily movement, you’ll build a habit that will keep you healthy for life.


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