Exercise Just One Day Per Week


No doubt you do your best to work out regularly. But sometimes life gets in the way.

Luckily, a recent study found that people had a 30 percent lower risk of dying if they hit the World Health Organization’s recommended threshold of 150 minutes of moderate or 75 minutes of vigorous activity—regardless of whether those minutes were spread between one, two, or six workouts per week. Basically means that, yes, you can meet your weekly fitness goal in one torturous 150-minute session per week, if that’s what suits your needs.

The study compared people who exercised to some degree against those who don’t exercise at all, making it not all that shocking that those who did some form of exercise fared better health-wise.  It is also noted that while working out twice a week is sufficient for beginners, it’s really better to try to do more.  

However, if you’re strapped for time and know you can only get in one or two workouts on a given week, it is recommended to complete full-body strength training paired with high-intensity interval training.The strength component will help to develop and maintain lean muscle and bone density, while the high-intensity intervals will elevate your heart rate and challenge your cardiovascular system.

You should have your heart rate elevated for the entire workout, which should also consist of mobility exercises and movement in different planes (i.e. not just moving forward or to one side). That can include a bodyweight warm up, strength training, intervals, and running or swimming, he says.

While it’s possible to work out hard one or two days a week and meet your weekly fitness requirements, it’s really better to be consistent if you can. You don’t need to go intensely every day, and it would be better if you didn’t, but you should absolutely move every day in some form.