Is performing an activity 5 days a week more beneficial than doing it 7 days a week?

Physical Activity: 5 Days vs. 7 Days Per Week

Performing physical activity 5 days a week is generally more beneficial than doing it all 7 days of the week, as this approach provides necessary recovery time while still meeting recommended activity levels for optimal health benefits.

Evidence-Based Recommendations for Physical Activity Frequency

General Guidelines for Adults

• The 2017 Dutch Physical Activity Guidelines recommend at least 150 minutes of moderate-intensity physical activity per week, spread over several days, rather than daily activity 1
• Pacific guidelines (2023) specifically recommend ≥30 minutes of moderate-intensity aerobic activity or 15 minutes of vigorous activity on ≥5 days per week, not 7 days 1
• The American Cancer Society (2002) recommends moderate-to-vigorous physical activity for at least 45 minutes on five or more days of the week to achieve optimal health benefits 1

Rest and Recovery Importance

• Including rest days in an exercise regimen allows for muscle recovery and reduces risk of overtraining and injury 2
• The absence of a recommendation for daily physical activity in most guidelines reflects the understanding that recovery periods are beneficial 1
• Flexibility in exercise planning has been associated with better plan adherence and sustainability 3

Activity Type Considerations

Muscle and Bone Strengthening Activities

• Guidelines recommend muscle and bone-strengthening activities only 2-3 times per week, not daily 1
• For older adults, balance exercises should be combined with strength training at least twice weekly 1
• Resistance training specifically should be performed on non-consecutive days to allow for muscle repair and growth 1

Aerobic Activities

• While aerobic activities can be performed more frequently, the total weekly minutes (150-300) can be effectively achieved in 5 days rather than 7 1
• The Qatar guidelines (2021) specifically recommend aerobic exercise on 3-5 days per week, not daily 1

Special Populations

Older Adults

• Guidelines for older adults maintain the same frequency recommendations as younger adults (several days per week, not daily) 1
• For those with reduced capacity, Norwegian guidelines (2022) emphasize adjusting activity level based on functional ability rather than forcing daily activity 1

Those New to Exercise

• For people who are largely inactive or just beginning a physical activity program, a gradual increase to 30 minutes per day of moderate-to-vigorous activity on at least five days per week is recommended 1
• Starting with fewer days per week allows for adaptation and reduces risk of dropout due to excessive fatigue or injury 2

Implementation Strategies

Practical Application

• Workplace exercise programs showing significant health benefits have been implemented on 5-day schedules rather than 7-day schedules 2
• Specificity of when to exercise (having designated exercise days) has been positively associated with plan adherence 3
• Allowing for some flexibility in the exercise schedule (not requiring daily activity) appears to aid successful plan implementation 3

Common Pitfalls to Avoid

• Overtraining by exercising daily without adequate recovery can lead to diminished returns and potential injury 4
• Focusing on daily activity may create unsustainable expectations leading to program abandonment 3
• Misinterpreting "more is better" to mean daily activity rather than understanding that quality and appropriate recovery are essential components 1

Remember that while physical activity provides dose-dependent health benefits, the relationship is not strictly linear - appropriate recovery is an integral part of an effective exercise regimen. The evidence strongly supports a 5-day per week approach as optimal for most individuals.