Variety and cross-training

How does cross-training prevent overuse injuries?

It isn't clear yet that it does for inactive adults. The idea is that mixing activities may spread the strain across different muscles and joints instead of loading the same ones every time, but this comes from work with athletes¹. Among runners, using more than one pair of shoes and doing more hours of other sports are each linked with fewer running injuries; that is a link, not proof⁶. Doing the same activity day after day, with no rest, variety or room to recover, is a recipe for injury².

Some habits make sense either way:

• Start gently. Begin with an easy getting-used-to phase, then add time and effort gradually rather than jumping straight to something much harder¹.
• Mix kinds of activity across the week, for example walking with some strengthening work. If you cycle every day, adding flexibility, strength and everyday-movement exercises on 2–3 days a week balances it out².
• Keep 1–2 lighter days a week. These can be stretching, light biking or walking, or no formal exercise at all².
• Leave at least 48 hours between strength sessions².

If you're 65 or over, the WHO recommends varied activity that builds balance and strength, at moderate or greater intensity, on 3 or more days a week. Its purpose is to help with everyday tasks and prevent falls, rather than to prevent overuse injuries⁵.

What do you do when exercise gets boring?

Treat boredom as a signal to change something, not something to push through. Boredom nudges people to look for an experience that feels different from the current one³.

• Change one thing. Try a different activity for part of the week, or swap one session². Repeating the same gym exercises may get dull faster than activity with more going on³.
• Pick activities you enjoy. You're far more likely to stick with something you enjoy, so try a few exercise plans or an online programme until one suits you⁷. Doing something because you like it tends to predict who keeps going over the long term⁴.
• Set your own challenges, such as learning a new skill, so you can see yourself improving. Fun, skill improvement, personal accomplishment and excitement all help build motivation⁴.
• Add company if you like it. Exercising in a group may help with boredom³. Community outdoor programmes that are low-cost, accessible, fun and varied, with chances to meet people, help people start and keep going⁸.
• Keep lighter days in the week, and don't swap to something much harder all at once¹.

It isn't clear yet whether adding variety on its own helps people keep going, so what you enjoy matters most.

When to check with a health professional

If you're starting exercise after a long break, it's always a good idea to see your doctor first.

For an injury or a health condition, see a health professional, such as your doctor or a physio.

If a muscle or joint is sore, stop or ease off, and see a doctor or other health professional if it persists or gets worse. If you notice new symptoms as you do more, check with a doctor or other health professional⁵.

Call your local emergency number for chest pain or pressure (or pain spreading to the arm, neck, jaw or back, especially with sweating or feeling sick), severe breathlessness, fainting or collapse, signs of a stroke, a serious injury, or someone who isn't safe.

If you live with a disability, you may want to check with a health professional or disability specialist about the type and amount of activity that suits you⁵.