It’s a rocky question: how often should I work out? Most fitness magazines will tell you three to four times a week, but I don’t exactly agree. First, working out often means intense physical training, while exercise doesn’t have to be hardcore. A common guideline is about 2.5 weekly hours of moderate physical activity—not necessarily intense training. Second, frequent high-level workouts are not for everyone.
Some people have mental-health challenges or struggle with life management. So realistically, asking how often you should work out isn’t always the right question. You might instead ask: how often can I do healthy activities that motivate me? Here are some insights to help you along.
Change your view of “working out”
Let’s first redefine our understanding of working out. Then you can decide what type of schedule fits your comfort level.
Working out vs. general physical activity
We shouldn’t confuse working out with general physical activity. A structured workout may focus on developing fitness, while physical activity can be any active pastime that gets you moving. It could be rollerblading, hiking or biking.
If your lifestyle is under-active, make a health goal that focuses on getting more physical activity. Try two activities per week—maybe swimming or a beginner’s dance class. All that matters is that you’re moving around more often and feeling good. Eventually, you can add a third day or experiment with workout videos.
Mental health over appearance
Not everyone can manage hardcore workouts. For someone dealing with a mental-health challenge, one decent-feeling day a week may be a real win. It’s okay to start there.
Here’s a mindset to keep for life: don’t work out only to change your appearance; move for your mental health too. If you can’t manage a formal workout, spend time doing a physical activity you love. Frequent physical activity can support mood and stress management, but it is not a replacement for professional mental-health care when that is needed.
If you can only manage once a week at the beginning, you should feel proud of your progress.
Set your goals
Your first goal should be to develop a routine that includes more physical activity. For instance, you might go to bed a little earlier and use 30 minutes in the morning for a bike ride before getting ready for the day.
If you’re not a morning person, try using part of your lunch break to jog or walk outdoors. Create a playlist of upbeat workout tunes to keep you going. Music can distract you from feeling tired and keep your mind on positive energy.
Start this ritual twice a week and, after a month or so, try adding one more day of physical activity to your schedule. Making an effort is the first step.