Aerobic exercise: What's the best frequency for workouts?

Which is better — 30 minutes of aerobic exercise every day, or one hour of aerobic exercise three times a week?

- Gary / South Carolina

Answer

Longer, less frequent sessions of aerobic exercise have no clear advantage over shorter, more frequent sessions of activity. Any type of aerobic activity contributes to cardiovascular fitness. In fact, even divided "doses" of activity — such as three 10-minute walks spread throughout the day — offer aerobic benefits. What's most important is making regular physical activity part of your lifestyle.

For healthy adults younger than age 65, the American Heart Association and the American College of Sports Medicine recommend at least 30 minutes of moderate-intensity aerobic activity (think brisk walking or swimming) five days a week or at least 20 minutes of vigorous aerobic activity (such as running) three days a week, plus strength training exercises twice a week. For adults age 65 and older and adults who have chronic health conditions, balance exercises are recommended in addition to aerobic activity and strength training exercises. If you want to lose weight or meet specific fitness goals, you may need to increase your activity even more.

The bottom line? The more active you are in general, the greater the benefits — whether you choose longer, less frequent workouts or shorter, more frequent workouts.

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