Amount of exercise matters, not frequency
It turns out that 150 minutes of exercise is just as good for you when it's done all at once as it is broken up into smaller sessions throughout the week, according to a study published in Applied Physiology, Nutrition and Metabolism. Researchers noted that adults who had exercised 150 minutes over a seven-day period were not less fit or healthy than people who exercised more frequently, but still did 150 minutes total. For instance, someone who did all their exercise on Friday and Saturday were just as healthy as those who spread the exercise out over the week with 20 to 25 minutes of daily exercise.
Researchers examined data from 2,325 Canadian adults to see how physical activity affects risk of diabetes, heart disease and stroke. Participants wore accelerometers around their waist to measure all their movements and physical activity throughout the week. Those who had achieved 150 minutes of exercise were divided into a high frequency group and a low frequency group, and researchers compared their data.
Researchers said the important message from the results was to exercise at least 150 minutes a week in whatever pattern works for your schedule.