We constantly hear about the sedentary lifestyles that many Americans have. And sure, this is true in the lives of many people. But it’s not true for everyone.
Many of us exercise regularly, and we work hard at it. We get up at the crack of dawn just to pound the pavement. We hit the gym after a long day of work to get our strength training in. And we wear our Fit Bits to hit those cherished 10,000 steps.
That said, there’s a fine line between healthy and obsessive when it comes to exercise. Sometimes, it’s just not possible to fit in a workout. And other times, it’s simply not healthy.
So today, we’re going to ask one big favor.
Stop beating yourself up for missing a day of exercise here and there. You’re not going to lose everything you’ve worked for by taking one day off. In fact, it’s really good for you to rest.
Here are five great reasons to skip your workout today. (Yes, we just said that.) The world won’t end just because you “phoned one in.” So go ahead, skip if you need to.
- You’re sick.
Deciding whether or not to exercise in the wake of illness is your choice. And you should never beat yourself up over skipping a workout when you don’t feel well.
Generally speaking, experts say it’s OK to work out if your symptoms lie above the neck. In other words, it won’t kill you to work out with a cold. However, if your symptoms fall below the neck, this is a different story. For example, if you’re hacking or nauseated, you should probably take the day off. Fever is definitely a viable reason to skip a workout.
Plus, you’ve got to think about whether or not you’re contagious. After all, you don’t want to infect others and give them the sniffles, too. Be considerate when you’re making your decision. Give others the chance to enjoy a germ-free environment at the gym.
- You’ve run a lot this week.
- Your muscles feel sore.
Did you know that running too much can actually negate the health benefits of pounding the pavement? It’s true!
According to Time, a recent study published in the Journal of the American College of Cardiology found that runners who pounded the pavement three or more days a week for four or more hours per week paralleled the risk of dying when compared to those who rarely exercise. Yikes!
Those with the lowest risk ran at a slower speed for one to two and a quarter hours and fewer than three times per week. So don’t freak out if you miss a run. You can climb on that treadmill tomorrow. Your body will probably perform better, thanks to a little rest.
Working out too often is hard on your muscles. That’s because muscles need time to rest and repair. So if you’re sore, go ahead and skip. Give your body a chance to rest and recuperate. And remember to skip a day in between strength training workouts that involve the same muscle groups you just worked. Overtraining can be just as dangerous as leading a sedentary lifestyle.
That said, you will be sore if you’ve just reintroduced exercise into your life. You don’t want to blow it by skipping workouts due to simple soreness. If you’re new to or reintroducing exercise, make sure to take precautions to reduce soreness later.
To do this, warm up and cool down after every workout and take it slow. For example, if you haven’t run for quite some time, begin with a Couch to 5K training program. You’ll walk and run at intervals to get your body used to your new routine. And if you’re adding exercise classes to your life, start by taking the low-impact options. Most instructors will give you a range of intensity for the moves they teach. Don’t be embarrassed to take the less intense route. You’ll still get an amazing workout.
- You’re swamped.
- You gave birth.
We all get busy. Once in a while, this makes for an A-OK reason to skip a workout. So if your schedule doesn’t allow, don’t freak out. One day isn’t going to make or break your routine. Just jump back on the bandwagon tomorrow.
And if you just can’t stand missing an exercise session, shorten your workout. Do a few planks and pushups early in the morning. Or take a brisk walk during your lunch break. Any way you look at it, you’ve still done something to benefit your body, mind and spirit.
Yoga makes for a great way to unwind on busy days. It’s the perfect combination of moving your body and calming your mind at the same time. You can even find yoga videos on YouTube for a quick at-home session. Or you can do simple downward dogs before or after work to get a much-needed stretch.
After having a baby, some women are eager to get back into their pre-pregnancy jeans. However, the body needs to ease itself back into the daily grind.
According to Fit Pregnancy, it’s important to add exercise slowly. For example, experts say that women who had a C-Section should wait several weeks before exercising. And you may want to wait for bleeding to stop if you’ve given birth vaginally. Remember that your body needs time to heal.
So just how do you start working out again after having a baby?
The Mayo Clinic suggests warming up and cooling down when you start exercising again. Remember that it will take time to get back to a pre-pregnancy shape. And always stop when you feel like you’ve pushed your body too far.
You can start with low-impact exercises. Even a simple walk will get your body moving. Or you can try postpartum classes to exercise with other women who have recently given birth. And don’t forget to add those Kegels.