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Study: Weekend Workouts May Offer Similar Health Benefits to Daily Exercise
Engaging in physical activity, even concentrated over just two days a week, can significantly reduce the risk of serious illnesses such as cancer and cardiovascular disease, according to new research. This study reveals that accumulating the recommended 150 minutes of moderate to vigorous exercise within one to two days provides comparable health advantages to spreading workouts across the entire week.
Key Findings on Exercise Frequency and Health Risks
The global research team discovered that individuals who exercised only two days per week experienced a notable decrease in health risks. Specifically, these “weekend warriors” showed a:
- 32 percent lower risk of mortality from all causes
- 31 percent reduced likelihood of death from cardiovascular conditions
- 21 percent decreased chance of cancer-related death
These findings challenge the conventional recommendation from organizations like the American Heart Association, which advises spreading 150 minutes of moderate-intensity or 75 minutes of vigorous aerobic activity throughout the week for optimal health.
However, this latest study indicates that achieving the 150-minute weekly exercise target, even when condensed into fewer days, can be equally effective.
Expert Insights on Physical Activity and Longevity
Dr. Zhi-Hao Li, the lead author and epidemiologist from Southern Medical University, emphasized that daily workouts are not essential for maintaining health. “You don’t need to exercise every day to stay healthy,” Dr. Li stated. “As long as you accumulate 150 minutes of moderate to vigorous physical activity per week – whether it’s packed into one to two days or distributed throughout the week – you can substantially lower your risk of dying from cardiovascular disease, cancer, or other causes.”
Study Methodology: Comparing Active Patterns
Published in the Journal of the American Heart Association, the study examined data from nearly 100,000 participants aged 37 to 73 in the UK. Participants were categorized into three groups based on their exercise habits:
- Weekend Warriors: Those completing the majority of their weekly exercise in one or two days.
- Active Regulars: Individuals who distributed their physical activity throughout the week.
- Inactives: Participants who did not reach the 150-minute weekly activity recommendation.
Researchers analyzed seven days of physical activity data, captured using accelerometers, alongside health statistics collected between 2013 and 2015. The accelerometers tracked various activities, including walking, jogging, cycling, household tasks, gardening, and recreational activities like dancing.
Participant Distribution and Data Analysis
Data analysis revealed that over 42 percent of participants were classified as weekend warriors, approximately 24 percent as active regulars, and nearly 34 percent as inactive. The study then assessed how these different activity patterns correlated with the risk of mortality from all causes, cardiovascular diseases, and cancer.
The International Classification of Diseases, Tenth Revision, was used to determine the risk for each health outcome.
Health Benefits Observed in Active Groups
Compared to the inactive group, both weekend warriors and active regulars who achieved 150 minutes of weekly physical activity demonstrated a significantly reduced risk of death from all causes, cardiovascular disease, and cancer.
Active regulars experienced a 26 percent lower risk of all-cause mortality, a 24 percent lower risk of cardiovascular disease mortality, and a 13 percent lower risk of cancer mortality.
Implications for Busy Individuals
Dr. Li highlighted the encouraging message for individuals with busy schedules. “This message is encouraging news for busy people who struggle to fit in daily workouts but can manage a concentrated burst of activity on weekends or over a couple of days,” he noted. “The research provides reassuring evidence that even sporadic physical activity can have lasting health benefits, making it easier for people to prioritize their well-being amidst busy schedules.”
Potential Risks and Precautions for Weekend Warriors
While the study offers positive insights into weekend workouts, experts caution about potential injury risks, particularly for those inactive during the week. Exercising just twice a week strengthens heart muscles, improving blood circulation and reducing the likelihood of hypertension and high cholesterol. It can also help prevent type 2 diabetes, mental health issues, arthritis, and certain cancers.
Dr. Keith Diaz, a physiologist at Columbia University, who was not involved in the research, advised that weekend warriors might face a slightly elevated risk of musculoskeletal injuries. “One important caveat to remember is that trying to fit 150 minutes of exercise into just one or two days can be demanding on your body,” Dr. Diaz explained.
He further suggested, “Some research indicates that weekend warriors have a slightly higher risk of musculoskeletal injuries compared to those who exercise more regularly. However, the advantages of exercising even on weekends significantly outweigh the potential risks. If adopting a weekend warrior approach, ensure proper warm-ups and gradually increase activity levels over time to minimize injury risks.”