What is the minimum amount of exercise per week necessary for good health?

Macy Graham

Oct 3, 2024

A common question among fitness enthusiasts and those aiming to maintain good health is: How much exercise do you really need per week? Recent research from Massachusetts General Hospital in the United States suggests that even exercising once a week can offer significant health benefits—comparable to exercising daily—if the total weekly duration of physical activity exceeds 150 minutes.

This study challenges the perception that extensive daily exercise is necessary for preventing chronic illnesses and promoting mental well-being.

Study Overview and Methods

The research involved tracking the physical activity of more than 90,000 individuals using wearable trackers. These devices monitored how long people were active and how intense their workouts were throughout the week. The study divided participants into three groups:

Those who exercised daily.
Those who exercised once a week.
Those who exercised for less than 150 minutes per week.

The researchers then analyzed the medical records of these individuals and tracked their risk for 678 different diseases, including mental health issues, digestive disorders, and nervous system ailments.

Key Findings on Exercise Frequency

The study found that exercising either daily or once per week led to a significantly lower risk of more than 200 chronic diseases compared to those who were largely inactive. This finding highlights the importance of physical activity for maintaining good health and reducing the risk of disease, irrespective of how often you exercise.

The Importance of 150 Minutes of Exercise

The study showed that the total duration of physical activity—150 minutes per week or more—was the key factor in gaining health benefits. Whether someone exercised daily or crammed all of their physical activity into one day, as long as they reached this 150-minute threshold, they saw similar benefits.

For context, 150 minutes of moderate to vigorous activity translates to just 30 minutes of exercise five days a week or a longer 150-minute session once a week. The study suggests that either approach yields similar results when it comes to preventing diseases.

Health Benefits of Weekly Exercise

Exercising just once a week can provide a wide range of health benefits, including:

A 23-28% reduction in the risk of high blood pressure over the next six years.
A 43-46% lower risk of developing type 2 diabetes.
A decreased risk of cardiovascular diseases, kidney disease, and mental illnesses such as depression and anxiety.

These results were similar to those achieved by participants who exercised more frequently but for the same total duration.

Comparison Between Daily and Weekly Exercise

One of the most striking findings of the study is that the health benefits of exercising once a week and exercising daily were almost identical, provided the 150-minute guideline was met. This suggests that the body may benefit more from the cumulative total of exercise rather than the frequency of exercise sessions. The researchers believe that this could encourage those with busy schedules to fit in their physical activity, even if it's just one day per week.

Study Limitations

While the findings of this study are encouraging, researchers pointed out that there are some limitations. For instance, the study did not account for the type of physical activity performed, which could influence health outcomes differently. Also, the reliance on wearable trackers might not fully capture the intensity of physical activity.

Further research is needed to explore whether different forms of exercise—like strength training versus cardio—have varying effects on health.

FAQs

Q1: How much exercise is recommended per week for good health?

The study recommends at least 150 minutes of moderate to vigorous exercise per week, whether it's spread across multiple days or done in one session.

Q2: Can exercising once a week really be enough?

Yes, the study found that exercising for 150 minutes in a single day per week can offer similar health benefits to those who exercise daily.

Q3: What are the key health benefits of exercising weekly?

Exercising just once a week can reduce the risk of high blood pressure, type 2 diabetes, cardiovascular diseases, and even mental health disorders like depression and anxiety.

Q4: Is there a difference between daily exercise and once-a-week exercise?

The study suggests that as long as you meet the 150-minute threshold, the health benefits are nearly identical for both daily and weekly exercise.

Q5: What kind of physical activity counts toward the 150-minute goal?

Moderate to vigorous physical activities, such as brisk walking, running, cycling, or swimming, all contribute to the 150-minute goal.

Conclusion

This study provides new insight into the relationship between exercise frequency and overall health, showing that exercising once a week can be just as beneficial as daily workouts if the total time exceeds 150 minutes. These findings could be particularly encouraging for people with busy lifestyles who struggle to fit exercise into their daily routine. Whether you choose to exercise daily or once a week, the key takeaway is to accumulate 150 minutes of physical activity per week for optimal health benefits.

The results of this research underscore the importance of regular physical activity, regardless of its frequency, in preventing a wide range of chronic diseases and promoting long-term well-being.

Physical activity Guidelines Recommended exercise by age