Exercise Every Day

I am not talking about people who are physically unable to exercise, though there are few such people. I also am not suggesting you run ten miles or lift weights three hours a day. Overwork is detrimental, as Ryan Holiday puts it. In his book Discipline is Destiny, he teaches to “manage the load.“ Holiday is right, and I have hurt myself running too much.

As always, talk to your doctor before you start an exercise program or make a major change in your lifestyle.

For most people, overwork is not a concern because they don‘t exercise at all. We rate our health as one of the most important things in our lives, yet we don’t do enough exercise. Exercise lowers overall mortality and benefits us in nearly every aspect of health that has been tested. I will not list everything it does, but one of the main reasons I work out is to benefit my mental health.

Fine, most people know that exercise has health benefits, but why do I recommend you exercise every day? Again, for me, it is the mental health. This morning, I lifted weights and ran three miles. I have a sense of accomplishment. I already did something worthwhile today. Also, I am often worried about my health, (too often if you ask my wonderful wife and son). Being able to run three miles makes it unlikely that I have a serious medical illness. That is far more comforting than my wife saying, “Don‘t worry.“

I don’t do the same exercise every day, or I would burn out. Tomorrow, I plan to skip the weights and use a rowing machine. The next day, I might walk outside if the weather is nice. Yesterday, it was cold and windy, so I used an aerobic platform for 45 minutes. It was boring, so I listened to an audiobook. I can always find an exercise to do.

If you avoid ‘bad carbs,‘ you can lose weight and keep it off without exercise. But as I say in my book, exercise has a significant weight-loss benefit, though it doesn‘t negate a bad diet. Sometimes, if you are watching your bad carbs and exercise a lot, you may lose too much weight. No big deal—it is easily remedied.

When I was in practice, patients told me they exercised three days a week. Maybe so, and that is better than most people. I would ask, “Why not every day?“ Usually, they stared at me like I had just asked if they wanted to clean the clinic‘s toilets, but I truly wanted to know the answer. We do so many things every day. We brush our teeth, take a shower, sleep, check the news, watch TV, comb our hair (I don‘t do that), and surf the net. Some have an alcoholic drink, and most have caffeine. Some of the daily activities help us, some are a waste of time, and some are harmful. What makes exercise so different that we don‘t even consider doing it every day?

I believe the reason is that animals, including humans, evolved to minimize energy expenditure. It is difficult to get enough calories to survive in the wild, and wasted energy loss can kill. Modern humans, at leas in the United States, rarely have the problem of getting enough food, which is one reason we have such an obesity probem. It is hard work to exercise, and we don’t like doing it. Do it anyway. Find a way to enjoy or at least tolerate it. I listen to audiobooks during cardio. My wife watches shows. Some people listen to music. Outside, I look at nature and think. Find a way. Enjoy the knowledge that you are healthier after you exercise. My wife says she enjoys the burn. I cannot say that I enjoy the burn of running, but I definitely am happy having completed a run.

There will be days you cannot exercise—illness, travel, or a family crisis. On the other days, exercise. Do something physical. Exercise every day. You will be better for it.