Benefits of Daily Exercising – (8) Tips to Exercise Everyday

06 Sep Benefits of Daily Exercising – (8) Tips to Exercise Everyday

A daily workout regime or just a day of reps, which one is gonna give you strength and lasting vitality?

This age-old question from many workout freaks is finally answered by a renowned team of researchers.

This latest research from Edith Cowan University indicates that performing small eccentric contractions 5 days a week is better than once-a-week intense contraction.

Talking more about the study, it has offered strong findings that support major everyday workout benefits.

Since this research also supports a similar previous study, its results lay down stronger opinions.

Here’s how everyday exercising habits compares to a routine that focuses on once-in-a-while workouts.

Daily Exercise Benefits vs. Once a Week Workout

There are a lot of misleading workout methods popularized by different “fitness gurus”. It might confuse you as to which one to stick with.

But the following study on the benefits of exercising every day will help you make necessary changes. 

Basis of the Study

The study comes from the team of Edith Cowan University in association with Niigata University and Nishi Kyushu University in Japan.

It is based on one of their previous studies and is just a type of expansion of the already established study model.

Previously, a research was conducted by the group to explore the effects of one maximal eccentric contraction performed 5 days a week for 4 weeks on elbow flexors.

Similarly, the study we discuss today observes the effects of six maximal voluntary eccentric contractions on the biceps brachii and brachialis muscle thickness.

Methods Used in the Study

The model of the study was based on the values of muscular thickness and strength calculated using values inferred from the muscular contraction values.

For observation, 36 participants were chosen and categorized into three groups containing 12 people each.

These groups were asked to follow a resistance exercise program that focused on maximal voluntary eccentric bicep contractions.

Based on the exercise pattern, the groups were named:

• Group 6X1 – they were assigned six contractions once a week program
• Group 6X5 – assigned with six contractions five times a week 
• Group 30X1 – needed to do five sets of six contractions once a week 

The whole observation lasted for 4 weeks and results were analyzed based on the effect of exercising on:

• Maximal Voluntary eccentric contractions – defines the length of the muscles
• Maximal Voluntary Centric contractions – defines the thickness of muscles
• Maximal Voluntary Isometric contractions – the strength of the muscles

Since a comparison was done over the values observed before starting the study and post its completion, we saw a clear distinction in results.

Results

According to the results:

1. The 6X1 group had no changes in the before and after reports of muscle thickness and strength.
2. The 6X5 group showed a hugely positive response with an increase of almost 10.4% in muscular thickness and an almost 9.3% increase in strength.
3. 30X1 group showed no effects on the muscular strength but increased muscular thickness by almost 8%

Based on the results, we can draft the following interpretations.

Interpretations of the Results

According to a study, as small as 6 eccentric contractions of the biceps 5 days a week were able to show significant improvements as compared to 30 contractions a day.

This shows that what matters in your workout pattern is the amount of time you invest in and not just the volume of exercise you do.

Now, you know the importance of exercise routine as confirmed by this research. Following are some benefits you can expect. 

6 Everyday Exercise Benefits

There are many benefits of working out daily ranging from improving your strength to also fighting off several diseases for you.

But out of all the numerous daily exercise benefits, what motivates us to take a pledge of working out daily are the following trucks of goodness:

#1. Stronger Muscles and Healthy Bones

For all the workout freaks, daily exercising can strengthen your muscles depending on your workouts and diet.

Moderate exercises tend to strengthen your muscles at a lower rate. But workouts like lifting weight can yield bigger gains and strength.

Even older age groups can try weight lifting by starting with small weights and a smaller number of repetitions.

Daily exercise benefits your bone too and prevents their easy fracture caused due to weaker bones.

#2. Daily Exercise Benefits Your Weight

A daily dose of physical activity can not just help you maintain your weight but also helps to lose weight pretty quickly.

Even a moderate amount of exercise daily can help you maintain your weight.

Some of the best forms of workout you can try are dancing, walking, or even cycling.

But for weight loss, you might need to intensify your workouts and also manage your diet.

Since weight loss is all about calorie balance, eating the right amount of calories and burning excess ones daily is highly beneficial in a short time.

#3. Better Immunity

Exercising daily can reduce the risk to your health and can help prevent serious health complications.

A few such complications that daily exercising can protect you from are:

A. Cardiovascular Diseases

Just a walk for 2 hours can keep your heart healthy and safe from several cardiovascular risks. Exercising daily helps with keeping your blood pressure under control and managing healthy cholesterol levels.

You can even intensify your workouts as the more the exercises, the lesser the risk.

B. Cancer

The condition is characterized by:

• excess fat deposition around difficult areas, 
• hypertension or high blood pressure, 
• low cholesterol, 
• diabetes, and 
• even a rise in fatty acids.

It is a serious complication that puts your life at high risk.

But exercising daily can prevent you from encountering such a risk. In some cases, it can also cure the above-mentioned biomarkers.

C. Metabolic Syndrome

There are many types of cancers that you can protect yourself from by exercising daily.

In fact, for cancer survivors, moderate exercise daily can quicken the recovery of your system and also improve your quality of life.

#4. Improved Quality of Life

The advantages of exercise daily are not just limited to protecting you from various disabilities and diseases.

They can also help with improving the quality of life and relieving severe symptoms among chronic health patients.

• For example, daily exercising can help you relieve pain and also help in the recovery of arthritis.
• Reduce the risk of neural damage among diabetes type II patients.

Along with less risk of ailments, also expect to notice lasting energy all day.

#5. Improves Energy Levels

Since working out daily strengthens your muscles and also boosts endurance, it works on reducing fatigue and increasing energy.

Exercises also improve recovery rate of muscles, as daily exercising supplies rich nutrients and enough oxygen to your cardiovascular system.

With a healthy heart, muscles, and body, you automatically have higher energy level.

#6. Healthy Sleep Cycle

On the off chance, you don’t feel sleepy enough at bedtime, exercising daily is what you need to add to your routine.

Daily exercises help you fall into a deeper sleep and also mend your sleep cycle.

Now, besides all these benefits, you may also expect a more peaceful state of mind and less mood swings. 

Mental Benefits of Exercise

Fitness is not just about physical health but also mental health. Exercising daily helps nourish your brain and hence can be beneficial.

Some of the most dynamic effects of daily exercises on your mental health include:

#1. Less Stress 

When working out, you sweat out and contract your muscles, making the body get into the fighting stage. 

It hence releases a chemical called the happy hormone that can help reduce stress. It can also modulate norepinephrine.

#2. Boosted Self-Confidence

As you exercise daily, you feel fresh every day and your body transforms. This helps give a boost to your self-confidence.

#3. Prevents the Decline in Cognitive Health 

As we age, there’s a decline in cognitive health, but exercising daily at the right stage boosts the hormones that prevent degeneration of the parts of your brain. 

#4. Reduces Anxiety 

According to a study, just a moderate jog can help alleviate the symptoms of anxiety. Plus, you gotta love the warm bath post a nice sweaty jog.

#5. Improves Brain Power

According to a study, doing cardio can help improve the generation of brain cells. So, daily exercises work for your brain too.

Now, what’s interesting is in spite of the long list of benefits of physical activity, some people find it difficult to maintain a regular workout routine.

But not to worry, here we have some golden tips to keep you motivated and going for a healthy daily exercise program.

How to Exercise Daily? [8 Useful Tips]

If exercising daily has been tough for you, here is how you can stick with your fitness goals easily.

1. Plan out the timing beforehand 
2. Have a workout partner for added motivation
3. Make workouts fun 
4. Target smaller goals and strive for them 
5. Pay attention to workout clothing 
6. Work on your Plan B
7. Listen to music 
8. Keep track of your achievements 

Read on to know how you can go about taking all these steps for a daily exercise routine. 

#1. Plan the Timing

You don’t have to work out at a stretch. Divide it into segments for the whole day.

For example, if your goal was to walk 10,000 steps, you can divide it into day and night walk to get the same results as you would have gotten when performed at a stretch.

#2. Workout Partner

Working out all alone is often boring and people try running away from boring plans. But finding a workout partner can help you out.

It doesn’t just motivate you but also makes you competitive, focused on your goals, and fun at the same time.

#3. Make Your Workout Fun

Workout is not always about lifting weights or running miles, it can also be a form of dance or Zumba.

Choose a workout that you like and look forward to doing it. For example, you can try:

• Swimming
• Cycling
• Playing other sports
• Zumba classes
• Aerobic dance [Related: Benefits of Aerobic Exercise]

Yes, even playing cricket can be a form of workout. (can you play daily?)

#4. Make Small Goals and Achieve Them

Long-term goals can be tiring. Hence, start with smaller goals which you can easily achieve.

For example, start with setting your goal to complete 5,000 steps in a day.

Once you complete the goal, reward yourself and celebrate the achievement. This keeps you hooked on track.

#5. The Workout Clothes

Often people with busy schedules like 9 to 5 jobs find it difficult to manage the gym because as they head to their home for changing clothes, their mood changes too.

Thus, try carrying your workout clothes with you to avoid any such moment where you have second thoughts about skipping a workout.

#6. Have a Plan B

What happens when an external obstacle keeps you from working out?

For example, your workout used to be a brisk walk around the neighborhood, but it has been raining!

In such times, keep a plan B ready to not break your rhythm of working out daily.

This Plan B can be any workout you like.

#7. Music for Your Soul

Ever heard blasting music coming out from the gyms?

Well, that’s a trick to keep yourself inspired and energized at the same time.

Go for a playlist that has energy-packed music for you and plug it in during workouts.

Are you already noticing the changes?

#8. Track Your Progress

The final step is tracking your progress to keep yourself motivated.

Looking at a progress report that shows how well you have been performing often pushes you harder towards your goals and plans.

Hence, never forget to make a note of your progress.

Final Words

The study conducted on the effects of resistance exercises on bicep muscles indicates strong workout planning.

According to its results, performing the resistance exercise daily for 5 weeks had better results as compared to performing 5 sets of the same exercises once a week.

The observations showed that the group which followed the workout for 5 days a week had a significant increase in both muscle thickness and strength.

On the other hand, those who did 6 contractions of the same exercise once a week showed zero improvements.

Since the study was based on another similar study, the results prove serious daily exercise benefits.

So, go ahead and make a playlist for daily exercising in spite of doing jumping jacks just once a week. 

JOURNAL REFERENCE: Effects of performing a small number of eccentric contractions daily.

Published in the Scandinavian Journal of Medicine & Science in Sports.