Getting 150 minutes of moderate to vigorous activity a week is the goal, whether it's done in one or two days or spread out through the week.
Short bursts of intense exercise, several times a day significantly lowers risk of dying within seven years.
“It can be bunched into two days or it can be 25 to 30 minutes every day,” said McPherson, who was not involved with the new research. ”What’s really important is maintaining the 150 minutes a week.”One argument against compressing exercise into two days is the higher likelihood of injury reported in some studies of weekend warriors. But experts say that people who are careful to build up to an exercise program and who properly warm up and cool down can avoid such injuries.
The type of activity you pick is also important, Diaz said. While you’ll want to pick something you like to do, low impact activities, like swimming and biking, are a better choice because they’re less likely to damage joints, he added. For people concerned that only exercising one or two days week might raise risk of injury, previous research shows that's mostly from contact sports, said Gaesser, who was not involved with the new research.
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