# Variety and cross-training > Mixing activities is a sensible habit, but it isn't clear yet that it prevents overuse injuries in inactive adults. Build up slowly, keep some lighter days, and when exercise gets boring, change one thing and choose activity you enjoy. - Type: Guide - Topic: Getting Moving › Planning Your Week - Status: test content, not reviewed yet - URL: https://twikka.com/learn/variety-and-cross-training - Updated: 2026-10-21 - **Mixing activities is a sensible habit,** but it isn't clear yet that it prevents overuse injuries in inactive adults [1]. - **Build up slowly and keep 1–2 lighter days a week,** and leave at least 48 hours between strength sessions [2]. - **Boredom is a signal to change one thing,** such as swapping one session for something different [3]. - **Enjoyment matters most:** you're more likely to keep going with activity you like [4]. - **From age 65, varied activity that builds balance and strength** on 3 or more days a week helps with everyday tasks and preventing falls [5]. ## 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 athletes [1]. 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 proof [6]. Doing the same activity day after day, with no rest, variety or room to recover, is a recipe for injury [2]. 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 harder [1]. - **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 out [2]. - **Keep 1–2 lighter days a week.** These can be stretching, light biking or walking, or no formal exercise at all [2]. - **Leave at least 48 hours between strength sessions** [2]. 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 injuries [5]. > **Try this:** This week, swap one session for something different, such as a bike ride in place of one swim, and keep the rest of your week the same [2]. ## 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 one [3]. - **Change one thing.** Try a different activity for part of the week, or swap one session [2]. Repeating the same gym exercises may get dull faster than activity with more going on [3]. - **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 you [7]. Doing something because you like it tends to predict who keeps going over the long term [4]. - **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 motivation [4]. - **Add company if you like it.** Exercising in a group may help with boredom [3]. Community outdoor programmes that are low-cost, accessible, fun and varied, with chances to meet people, help people start and keep going [8]. - **Keep lighter days in the week,** and don't swap to something much harder all at once [1]. 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 professional [5]. 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 you [5]. ## Quick answers ### What is a good mix of activities for a beginner? Start with small amounts of something you like, such as walking, then add a little strengthening work on other days. Build up how often, how hard and how long over time. Activity of any length counts, so short sessions are a fine place to begin. ### How do I add strength and balance work to my week? Aim for muscle-strengthening activities that work all the major muscle groups on at least 2 days a week. Any strength activity is better than none, so start with a few simple exercises after a walk and add more as it feels comfortable. ### What if I lose interest after a few weeks again? Losing interest is common, and coming back after a break is normal. There's no need for guilt. Pick up again with a small amount of something you enjoy, and treat the lost interest as a sign that it's time to try something different. ## Sources 1. Lauersen JB, Andersen TE, Andersen LB (2018). Strength training as superior, dose-dependent and safe prevention of acute and overuse sports injuries: a systematic review, qualitative analysis and meta-analysis. British Journal of Sports Medicine. https://doi.org/10.1136/bjsports-2018-099078 2. DeSimone GT (2023). SHAREABLE RESOURCE. ACSM's Health & Fitness Journal. https://doi.org/10.1249/fit.0000000000000838 3. Wolff W, Bieleke M, Martarelli CS, Danckert J (2021). A Primer on the Role of Boredom in Self-Controlled Sports and Exercise Behavior. Frontiers in Psychology. https://pmc.ncbi.nlm.nih.gov/articles/PMC7957048/ 4. Teixeira PJ, Carraça EV, Markland D, Silva MN, Ryan RM (2012). Exercise, physical activity, and self-determination theory: a systematic review. The International Journal of Behavioral Nutrition and Physical Activity. https://doi.org/10.1186/1479-5868-9-78 5. World Health Organization (2020). World Health Organization 2020 guidelines on physical activity and sedentary behaviour. British Journal of Sports Medicine. https://doi.org/10.1136/bjsports-2020-102955 6. Malisoux L, Ramesh J, Mann R, Seil R, Urhausen A, Theisen D (2015). Can parallel use of different running shoes decrease running-related injury risk? Scandinavian Journal of Medicine & Science in Sports. https://doi.org/10.1111/sms.12154 7. NHS. How to be more active - Better Health. https://www.nhs.uk/better-health/get-active/how-to-be-more-active 8. Carter E, Douglas C, Saxton JM (2026). The effects of community-based green exercise on health, wellbeing, and physical activity participation: a systematic review and meta-analysis of the quantitative and qualitative literature. Health Psychology Review. https://doi.org/10.1080/17437199.2025.2597312 --- Source: Twikka (https://twikka.com/learn/variety-and-cross-training). General information about physical activity, not medical advice.