Should You Be Working Out Every Day? The Benefits & Possible Downsides Of Daily Exercise

We're often told to prioritize physical fitness, but how frequently should we actually be working out? If you've gotten into a habit of hitting the home gym or going on a run seven days a week, you may be wondering: Is it possible to work out too often, or is it safe to exercise every day? 

Ever notice when you go a while without working out, your joints feel stiffer or you get out of breath more easily? This is often described as being "out of shape," but it may just be a result of a lack of practice. 

Fascia is a connective tissue that serves a number of purposes in the body—including supporting, stabilizing, and protecting your bones and muscles.

"What science is starting to recognize is that if you sit for long periods of time, fascia loses its supportive, elastic qualities, and muscles can become neurologically inhibited1 so they don't contract or release when they need to," exercise physiologist Sue Hitzmann, M.S., CST, NMT, previously shared with mbg.

While exercising certainly has physical health benefits, it is also critical for supporting mental health. 

"Movement creates energy," personal trainer and yoga instructor Todd 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 of endorphins (which also make you happier).

Frequent exercise promotes cardiovascular health3 by lowering blood pressure, increasing insulin sensitivity, and creating a favorable plasma lipoprotein profile. 

Several studies have linked exercise to cognitive functioning. 

Taking time to move throughout the day, whether it's a slow and meditative yoga class, a powerful kickboxing session, or a brisk walk, can be an act of self-care. Stepping away from work or other responsibilities to do something for yourself, like exercise, can help you nurture your own well-being, which in turn gives you more energy to care for others.

Prioritizing daily micro-movements supports gut health by strengthening the digestive tract, naturopathic doctor Jaime Schehr, N.D., R.D., previously told mbg. "The amount of blood diverted from your digestive system decreases because your muscles are more efficient when you exercise," she explains.

The biggest downside of working out too much is overuse, which makes the body more susceptible to injury, Williams says. "Also, you don't give your body time to recover, and that is where your body actually sees the most benefits," he adds. 

What's more, while moderate exercise can help manage stress, too much intense exercise may put your body in a stressful state. Overtraining may also affect your thyroid hormones6 and adrenal glands7.

If you do want to work out every day, make sure you're doing it safely and within reason. 

In other words, moving your body daily doesn't need to (and probably shouldn't) mean six hours of heavy lifting at the gym. Rather, opt for a routine that's logistically and physically sustainable. "Find something you can do for 15 to 30 minutes a day," McCullough suggests. "Then, on the days you do have more time, go for that hourlong class.”

Incorporating cross-training is a useful way to give the body time to actively recover from more intense workouts, like long-distance runs or bike rides. "Not all runners need aerobic cross-training," running coach and personal trainer Elizabeth Corkum previously told mbg. "But every runner should be doing some sort of strength training, yoga, or stretching practice to keep the body balanced and strong head to toe."

The Physical Activity Guidelines for Americans says the average adult should engage in at least 150 to 300 minutes of moderate-intensity physical activity every week (or 2.5 to five hours per week). So what exactly does that look like? 

Well, depending on your goal (weight loss, endurance, building strength, etc.), there's no single answer for how often someone should work out per week. Generally, Williams says four to five times a week is a good amount, though.