Effects of Skipping Exercise

Illness, injury, busy schedules and "just not feeling it" days are common causes for skipping exercise. Some people feel the physical and emotional effects -- including reduced strength or depression -- if they skip their regular workout too often. This is not likely to happen if you skip your workout for a day or two, but may result when you don't exercise for weeks or months at a time. According to the Centers for Disease Control and Prevention, 150 minutes of weekly physical activity is recommended for adults to maintain good health.

Strength

• You might lose some strength after you stop exercising, but not as much as it may seem. According to Wayne Westcott, a Massachusetts-based YMCA fitness research director, in "Fitness" magazine, you only lose about a quarter of your overall strength when you don't exercise. Research participants didn't exercise for two months, demonstrating how long it takes for your fitness level to decrease. According to Rice University Health Services Director Mark Jenkins, you may be able to skip exercising for up to three weeks before seeing a negative impact on sports performance.

Mood

• Exercise is a natural mood-booster because it raises your level of "feel-good" hormones, called endorphins. According to MayoClinic.com, the goal-setting and challenge components of exercise -- trying for a personal best running time or more reps -- helps to improve your self-confidence. Skipping exercise can do just the opposite, making you feel blue. Studies published in "Psychosomatic Medicine" show that participants felt more tired and depressed after not exercising for a week.

Weight

• Many people gain weight if they miss too many exercise sessions. Physical activity burns calories, which can help you lose weight. When you don't exercise and continue to eat the same number of calories as when you were active, the lack of a calorie burn will lead to added pounds. To continue to lose weight during an "exercise vacation," you'll have to cut back on your daily caloric intake.

Recuperation

• Exercising too much too often -- the exact amount depends on your preferred activity and your health -- can cause overuse injuries in some people, ranging from muscle strains to joint pain and inflammation. Skipping a workout every now and then, or reducing the intensity of your activity, gives your body time to repair itself. Princeton University Health Services explains that overtraining syndrome can occur during heavy training. Symptoms can include exhaustion, muscle pain and viral infections. A few days of rest offers much-needed recuperation time, which won't interfere with or reduce your strength levels. After an appropriate rest period, you'll likely be ready physically and mentally to return to exercise.