When it comes to exercise, it\u2019s easier to assume more is better. But is it really? Not all the time. \u201cThere\u2019s a point of diminishing returns where doing more exercise won\u2019t yield more benefits, so sometimes doing less is better,\u201d says Pete McCall, an exercise physiologist and author of Ageless Intensity: High Intensity Workouts to Slow the Aging Process. <\/em>In fact, exercise physiologists and sports psychologists are increasingly finding that taking a day off can do lots of good things for your body and your psyche.\u00a0<\/p>\n The new Daily Readiness Score on Fitbit Premium can help you understand whether your body is truly ready for a challenging workout\u2014or you need more time for it to rest. (Read more about Daily Readiness here.)\u00a0<\/p>\n Here\u2019s why it\u2019s okay to take that break\u2014plus, some tips on how to recognize when you need one.<\/p>\n Nobody would argue that a long run or HIIT workout is great for your heart, mind, and muscles. But that doesn\u2019t mean you should go all-out every single day. Beneficial as it is, exercise places a lot of stress on your body, taxing your muscles, joints, tendons, and bones [says McCall]. And that\u2019s not all. Too much can also cause inflammation that can drain your mood, energy, and immune health.<\/p>\n Feeling like you need to hit the gym or the track every day has another downside\u2014namely psychological stress. \u201cThere\u2019s a difference between saying to yourself \u2018I have <\/em>to do my run and I want <\/em>to do my run,\u201d says Greg Dale, PhD, director of the sports psychology and leadership program at Duke University. \u201cIf you\u2019re always feeling like exercise is something you have to do it\u2019s a sign that you need to take a break.\u201d\u00a0<\/p>\n There are other clues too. Like perpetual muscle soreness, an elevated heart rate that doesn\u2019t return to normal within a few hours post-exercise, or a dip in your heart rate variability [says McCall]. \u201cBut the number one telltale sign is that you have trouble falling asleep even though you feel physically exhausted,\u201d says McCall.<\/p>\n So how much exercise is enough and how much is too much? \u201cThere are days when you just need to take a break completely to allow yourself to emotionally, physically, and mentally get away from it,\u201d says Dale. \u201cIt\u2019s a small way you can have some balance in your life.\u201d\u00a0<\/p>\n That mental break may have other upsides. According to a 2019 Journal of Health Psychology<\/em> <\/em>study, recreational athletes who were less likely to think about working out when they were off the field were less injury-prone than those who couldn\u2019t emotionally disengage. They also had more mental energy and slept more soundly.<\/p>\n While the ideal number of exercise days varies from person to person, McCall recommends breaking your weekly physical activity down into three different levels as follows.<\/p>\n 2 to 3 days per week: <\/strong>Go for your all-out toughest workouts, where you\u2019re huffing it to the point of breathlessness.<\/p>\n 2 to 3 days per week: <\/strong>Aim for light to moderate exercise <\/strong>like a short recovery run, a hike, or a long walk. You should be breathing faster than usual, but not out of breath.<\/p>\n 1 to 2 days per week: <\/strong>Think <\/strong>light non-exercise activity <\/strong>such as yard work, cleaning the house, or playing with your kids.<\/p>\n In a world where we\u2019re always told to go longer and stronger, it can be hard to wrap your head around the idea of a rest day. That\u2019s why Dale recommends looking at it from a different perspective. \u201cI\u2019m not saying to take a week off but it\u2019s important to give yourself permission to take those small breaks,\u201d says Dale. \u201cThey\u2019re good for you physically and, more importantly, they\u2019re what your body needs in the long run.\u201d<\/p>\n Ready to redefine your routine? Daily Readiness is now available on Fitbit Sense, Versa 3, Versa 2, Inspire 2, Luxe, and Charge 5 through Fitbit Premium. Don\u2019t have Premium yet? <\/em>Sign up for your free 30-day trial<\/em>.<\/em><\/p>\n New Premium users only. Free trial may only be activated with device activation. Valid payment method required. Free trial must be activated within 60 days of device activation. Cancel before free trial ends to avoid subscription fees.\u00a0\u00a0<\/em><\/p>\n This information is for educational purposes only and is not intended as a substitute for medical diagnosis or treatment. You should not use this information to diagnose or treat a health problem or condition. Always check with your doctor before changing your diet, altering your sleep habits, taking supplements, or starting a new fitness routine.<\/i><\/p>\n<\/p><\/div>\n <\/p>\n \t\t\t\t \n\t\t\t\t\tKaren Ansel, MS, RD, CDN, is a nutrition consultant, journalist, and author specializing in nutrition, health, and wellness. Her latest book is Healing Superfoods for Anti-Aging: Stay Younger, Live Longer.\t\t\t\t<\/p>\n<\/p><\/div>\n <\/p><\/div>\nThe yin and yang of exercise<\/h2>\n
A balancing act<\/h2>\n
Finding your sweet spot<\/h2>\n
Try a new outlook<\/h2>\n
\n\n\t\t\t\t\tKaren Ansel, MS, RDN\t\t\t\t<\/h3>\n
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