Why I’ve Worked Out Every Day So Far in 2024
Do you know why I’ve worked out every day so far in 2024?
It has nothing to do with fat loss or muscle gain.
If you’ve struggled to exercise consistently, you’re not alone.
Most people chase physical changes and neglect the other benefits.
That’s why so many quit when they don’t see their bodies change overnight.
The consequences?
Frustration
Burnout
Feeling helpless
Cycling through periods of “all in” and “all out”
It’s heartbreaking.
I used to hate working out. When I shifted my focus to these 4 benefits, the choice to exercise daily became effortless.
If you follow the same framework, you’ll genuinely look forward to the gym.
You’ll learn:
Why I no longer take “rest days”
Why fat loss and muscle gain are the least important benefits
How exercise can improve your brain function, mental health, and mood
The best way to stay consistent with a new exercise habit
If you’d like to start exercising daily - without needing every ounce of willpower in your body - understand these four benefits.
1. Daily exercise makes you happier
People often ask me how I’m so happy all the time.
I’m not happy all the time. But I am most of the time. I attribute my general contentedness to five things:
Consistent exercise (usually in the morning)
Copious amounts of caffeine
Good sleep
Thinking about the impermanence of life
Writing down 3 things I’m grateful every night before bed
A few weeks ago I wrote about the link between physical activity and mental health. There are many mechanisms that explain why exercise makes us feel good, but I think personal experience is the strongest evidence.
Have you ever felt worse after exercising? Have you ever finished a workout and thought, “Ugh, I wish I had just sprawled on the couch instead.” I bet not.
Almost everyone notices an immediate boost in mood after exercising. Connecting the dots between exercise and feeling good is a key to reinforcing it as a habit.
One of the many reasons exercise makes you happier is because it’s the most powerful outlet for stress.
2. Daily exercise makes you less stressed
I hate to complain, but I’ve had a rough few weeks.
I lost a family member, needed to switch jobs, and found myself in the middle of a work conflict that quickly became personal and, as the kids would say, toxic.
Exercise was the most powerful tool I had to combat the constant bombardment of stressors.
When my stress was at 10/10, I had urges to “medicate” with alcohol and food. Knowing I would get relief after working out helped me resist those temptations.
Why is exercise such a potent stress reliever? Because it:
Reduces cortisol (aka the “stress” hormone)
Reduces adrenaline
Increases release of endorphins
Stimulates the release of feel-good neurotransmitters such as serotonin, dopamine, and norepinephrine.
Improves sleep quality
Increases blood flow to the brain, which enhances cognitive function, memory, and emotional resilience.
That last point - on the relationship between exercise and the brain - leads us to #3.
3. Daily exercises makes you smarter
The effect that exercise has on my brain was the most important reason I decided to start exercising daily.
Last year, I would take one or two rest days each week. The days I didn’t exercise, I would feel mentally sluggish at work. My responses weren’t as sharp and my critical thinking suffered.
Nearly everyone that exercises consistently come to the same conclusion - your brain just doesn’t work the same on the days you don’t work out.
A few reasons exercise is key for brain function:
Exercise boosts brain blood flow, supplying vital oxygen and nutrients.
Physical activity triggers neurotransmitter release, enhancing mood and focus.
It stimulates brain-derived neurotrophic factor (BDNF), vital for brain cell growth.
Exercise fosters neuroplasticity, allowing the brain to adapt and learn more efficiently.
It reduces inflammation, which can impair cognitive function.
For me, the brain-boosting impact of exercise was the deciding factor in making it a daily habit.
For most people, I think #4 the most important reason.
4. Daily exercise makes you more consistent
“The purpose of a habit is to remove that action from self-negotiation. You no longer expend energy deciding whether to do it. You just do it. Good habits can range from telling the truth to flossing.”
- Kevin Kelly
You don’t decide whether or not to brush your teeth every day (or, at least, I hope you don’t). You just do it.
If you apply the same mindset to exercise, it can be a game changer for improving your consistency.
If exercise is the first thing you do every day (after brushing those teeth!), you’re more likely to get it done. If you try to do it three times a week, but Monday doesn’t work because you have a last minute meeting, Tuesday doesn’t work because you get a headache, and Wednesday doesn’t work because it’s Harry Potter trivia night at the brewery, you’re cooked.
Working out every day - rain or shine, whether you feel like it or not - has worked wonders for me and many of my clients.
The key is to vary up your intensity. If you plan to exercise 7 days each week, don’t lift to failure Monday to Monday. Throw in some mobility or light cardio sessions to prevent injury and burnout.
The best way to avoid thinking yourself out of exercising is to not think about it at all.
Best,
John
I went to JMU for undergrad and Duke for PT school. I’ve never been more conflicted in my life.
3 Steps You Can Take
Apply for coaching - If you’re ready to start, you can fill out a coaching application here (it takes 90 seconds or less). Best case, you change your life. Worst case, I’ll help you draw up a road map to get closer to your goals.
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Keep learning - You can check out my other articles here. Nobody asked me to, but I’ve spent a ton of time researching everything from artificial sweeteners to saturated fat to testosterone and more, so you don’t have to.
