HOW MANY TIMES IN A WEEK SHOULD ONE EXERCISE IN ORDER TO LIVE A LONGER AND HEATHIER LIFE?

For longevity and overall health, 150–300 minutes of moderate exercise or 75–150 minutes of vigorous exercise per week is recommended by organizations like the WHO and the American Heart Association. This translates to 3–5 days per week, depending on intensity and type.

Optimal Exercise Frequency for Longevity

1. Aerobic (Cardio) Exercise – 3–5 times per week
• Examples: brisk walking, jogging, cycling, swimming, rowing
• Benefits: Strengthens the heart, improves lung function, and reduces disease risk
2. Strength Training – 2–3 times per week
• Examples: weightlifting, resistance bands, bodyweight exercises (push-ups, squats)
• Benefits: Maintains muscle mass, prevents frailty, boosts metabolism
3. Flexibility & Mobility – Daily or at least 3 times per week
• Examples: stretching, yoga, Pilates
• Benefits: Prevents injuries, improves posture, enhances movement
4. Balance & Coordination – 2–3 times per week (especially for older adults)
• Examples: Tai Chi, balance drills, stability ball exercises
• Benefits: Reduces fall risk, improves neuromuscular function

Best Weekly Routine Example (Balanced & Sustainable)

• Monday: Strength training + short cardio (e.g., 30-minute weights + 15-minute jog)
• Tuesday: 45-minute moderate cardio (e.g., cycling, swimming)
• Wednesday: Yoga or flexibility work (restorative)
• Thursday: Strength training + short cardio
• Friday: High-intensity interval training (HIIT) or brisk walk/jog
• Saturday: Active recovery (light yoga, mobility, or recreational activity)
• Sunday: Rest or low-intensity walk

Key Takeaways for Longevity

• Consistency matters more than intensity. Avoid long breaks between workouts.
• Mix different types of exercises. A combination of cardio, strength, and mobility maximizes benefits.
• Recovery is essential. Overtraining can lead to stress, inflammation, and burnout.