According to the New York Times, new gym and health club memberships may as much as double during the first month of every year when many resolve to get fit or lose weight. But Time Magazine reported that by mid-February, gym attendance is back to its usual levels; in other words, all those resolutions have been put on the back burner. Exercise is known to have all sorts of benefits: According to the Mayo Clinic, exercise can increase your energy and bone density, better your mood, help you sleep and even improve your sex life.
It seems a little counterintuitive that an activity that benefits us could come with unwanted side effects. Ever find yourself breathing more heavily with a faster heart rate after walking up a flight of stairs? This is because your muscles in your arms and legs signal to your heart and lungs that they need more oxygen to make more energy. Automatically, you start breathing more quickly to get more of this precious gas which only makes up about 20 percent of the air.
Your heart, another muscle, takes the oxygen from your lungs and supplies it to your blood. That means you should keep exercising — at a lighter intensity.
Sheehan recommends low-impact activities like walking, swimming, cycling on a stationary bike or, if you're doing a resistance-training program, working on other body parts after that brutal legs session.
And just like how pain during exercise never really goes away, nor does DOMS — it's a sign you've shredded your muscles enough to prompt them to grow. But on the bright side, a person conditioned to exercise does learn to tolerate muscle soreness better, and isn't blighted by it as long. And again, keep in mind the distinction between DOMS and those sharp, niggling pains that could indicate something isn't right.
To be your healthiest, you must exercise. That's not negotiable. Working out will always be punishing if heightened strength or fitness is your goal — there's a reason "no pain, no gain" is repeated so often. But it's not compulsory to punish yourself if you simply want to maintain a decent standard of cardiovascular fitness or strength. Just moving is ultimately more important than whatever level you move at.
The mood-boosting benefits of working out can feel just as rewarding as the physical benefits. There's nothing like that immediate post-workout high thank you, endorphins , and exercise has also been shown to help manage daily stress for many people, according to the American Psychological Association.
You'll probably realize after a few good workouts that sweating out your frustrations and stressors can feel pretty therapeutic. Plus, exercising outdoors is a great way to get some mood-boosting fresh air, too.
Regular exercise can also have a profound impact on mental health disorders, including depression and anxiety , according to the Anxiety and Depression Association of America. While you should absolutely seek out professional help if you're struggling, studies have shown that regular exercise can also be a important component of managing depression and some other mental health conditions.
Unfortunately, sweating more can leave you more prone to acne and breakouts. Lortscher tells SELF. If you notice a few more pimples or blemishes after starting an exercise program, there are a few ways to troubleshoot. Take off your sweaty workout gear and rinse off after hitting the gym to prevent body acne, says Dr. Lortscher, and make sure you wash your face after a workout. Use a gentle cleanser that doesn't foam too much to avoid over-drying your skin.
Honestly, it's not always easy to stick with a new workout program, and you'll probably want to throw in the sweaty towel once or twice. And sometimes, your dedication won't win. Don't beat yourself up for missing a workout or two," says Holland. But don't let that throw your whole new routine—just get back on track when you can.
Consistency is the name of the game. To keep going when the going gets tough, it's important to build up your support network. Find a trainer. Join group classes. Find people to support you and help you mentally overcome that hurdle of getting started," says Lefkowith. You can also set small daily and weekly goals to keep you motivated. You aren't alone! The next time you perform the same activity or exercise at the same intensity, there'll be less muscle tissue damage, less soreness, and a faster recovery.
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