How many days of exercise per week for best health

For optimal health, exercise should ideally be performed at least five days per week, combining both resistance training and cardiovascular activities. Here are some key recommendations based on insights from Andrew Huberman and his guests:

1. Weekly Structure:

   • Aim for 30 to 60 minutes of exercise daily, which can vary based on personal goals and fitness levels. Most individuals should strive for six days per week of varied exercise, which includes:
     • Strength and hypertrophy training for three of those days.
     • Endurance training for the other two days, focusing on cardiovascular health 1 2.

2. Zone 2 Cardio:

   • Incorporate 180 to 220 minutes of Zone 2 cardio per week. This is low to moderate-intensity exercise where you can still hold a conversation, like brisk walking or light cycling. This is essential for cardiovascular health and should be balanced with higher-intensity workouts at least once a week 3 4.
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       1

       Exercise vs. Activity

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       2

       Optimizing Exercise Routine

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       3

       Movement Essentials

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       4

       Fitness Protocols Explained

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       Resistance Training Insights

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3. Resistance Training:

   • It's also recommended to engage in two days of resistance training weekly, emphasizing multi-joint exercises that work multiple muscle groups 5.

4. Rest Days:

   • Include at least one full day of rest per week to support recovery and prevent overtraining, which can lead to fatigue and hormonal imbalance 2 6.

5. Daily Movement:

   • Beyond structured exercise, frequent movement throughout the day (e.g., walking, standing) is important. This can significantly impact overall health and wellbeing 1 3.

These guidelines emphasize a balanced approach to fitness that incorporates strength, endurance, and regular physical activity to support overall health and longevity.