What is the minimum frequency of aerobic exercise required to maintain or improve an individual's fitness level for body composition?

While daily aerobic exercise is beneficial for overall health, the minimum frequency of aerobic exercise recommended to maintain or improve an individual's fitness level, particularly for body composition, is typically established at three times a week.

Engaging in aerobic exercises—like running, swimming, cycling, or brisk walking—about three times a week is sufficient to stimulate the cardiovascular system and support metabolic functions necessary for improving body composition. This frequency allows the body to adapt to the physical demands while also promoting fat loss and muscle preservation when combined with a proper diet.

Daily exercise, while effective for some individuals aiming for aggressive fitness goals, may not be sustainable or necessary for everyone seeking to maintain fitness levels alone. Other schedules, such as exercising every other day or only once a week, generally do not provide enough stimulus to significantly impact aerobic capacity or body composition changes. Thus, three times weekly strikes a balance between effectiveness and sustainability for most individuals.