Engaging in physical activity only on weekends is still associated with a longer period of good health, according to research. Image credit: Berena Alvarez/Stocksy.
Physical exercise is widely known to play a crucial role in promoting longevity and overall health. Many individuals encounter obstacles that prevent them from working out during the week.
A recent study suggests that individuals who can only exercise on weekends are still gaining similar health advantages as those who space out their workouts throughout the week. These benefits include a reduced risk of death from cardiovascular disease, cancer, and various causes.
Current health guidelines in the United States recommend that adults engage in at least 150 minutes of moderate-intensity exercise weekly, along with at least 2 days of strength training. However, numerous barriers, such as time constraints, limited access to exercise facilities, and lack of motivation, often hinder people from sticking to a consistent exercise routine.
Recently published in the Journal of the American Heart Association, a new study reveals that individuals who exclusively exercise on weekends (referred to as “weekend warriors”) still experience comparable health benefits to those who spread their workouts throughout the week. These benefits extend to reducing the risk of death from cardiovascular disease, cancer, and all causes, in comparison to individuals who do not achieve the recommended 150 minutes of physical activity each week.
Lower Risk of Heart Disease and Cancer-Related Mortality for Weekend Warriors
In this study, researchers examined health and physical activity data from over 93,000 adult participants in the UK Biobank. Participants were categorized into three groups: active weekend warriors, active individuals who spread their exercise throughout the week, and inactive individuals who did not meet the minimum 150-minute physical activity guideline weekly.
The study’s results indicated that both the weekend warrior and active regular groups exhibited significantly lower risks of death from cancer, heart disease, and all causes compared to the inactive group. Furthermore, the weekend warrior group showed lower percentage risks compared to the active regular group:
– Cardiovascular disease mortality risk: 31% lower for weekend warriors, 24% lower for active regulars
– Cancer mortality risk: 21% lower for weekend warriors, 13% lower for active regulars
– All-cause mortality risk: 32% lower for weekend warriors, 26% lower for active regulars
Zhi-Hao Li, PhD, an epidemiologist at the School of Public Health at Southern Medical University in China and the corresponding author, emphasized that consistent physical activity, even if done in a concentrated manner over the weekend, can significantly reduce the risk of dying from various health conditions.
Keith Diaz, PhD, Florence Irving Associate Professor of Behavioral Medicine in the Department of Medicine at Columbia University Medical Center, outlines the importance of a healthy exercise routine for overall well-being.
Keith Diaz, PhD, a volunteer expert for the American Heart Association, emphasized the significance of studies like this one in refining our understanding of healthy exercise prescriptions. He explained that, similar to prescribing medications at the right dose and frequency, we are now learning to do the same with physical activity. This research assists in defining what a beneficial dose of exercise looks like for different individuals and lifestyles.
Diaz highlighted that the study revealed no disparity in mortality risk between individuals who only exercised on weekends and those who spread their physical activity throughout the week. Both patterns were found to be equally advantageous. Therefore, if one is already engaging in regular physical activity during the week, there is no necessity to switch to a weekend-only routine.
He further noted that the flexibility of exercise is a positive outcome for those facing time constraints during the workweek, as they can make up for it on the weekend. However, Diaz cautioned against transitioning abruptly from inactivity to a ‘weekend warrior’ regimen, as this could lead to injury and challenges for those who are not adequately conditioned. He recommended starting slowly and gradually increasing exercise levels to meet the recommended amount.
Dr. Christopher Berg, a board-certified cardiologist at MemorialCare Heart and Vascular Institute, expressed optimism about the study’s findings, particularly in relation to the benefits of the ‘weekend warrior’ approach for cardiovascular health and overall mortality. While acknowledging the flexibility this approach offers, Berg advised caution for individuals with underlying heart conditions and stressed the importance of individually tailored exercise plans to ensure safety.
In terms of establishing the best workout schedule for the week, Dr. Bert Mandelbaum, a sports medicine specialist, advised considering personal preferences and constraints. While the study showed positive results with exercising two days a week, he recommended focusing on gradually building up exercise frequency and duration to achieve the optimal health benefits.
Exercising only two days a week may not be sufficient for everyone, according to Mandelbaum. The impact of exercise can vary depending on factors like weight and health condition. While studies show positive effects of exercise, it’s important to consider individual needs. Mandelbaum stresses the importance of personalized exercise plans tailored to different age groups. While the benefits of exercise on longevity are clear, it’s essential to recognize that two days a week may not be enough for everyone. Just like brushing your teeth, exercising more frequently can yield greater benefits. Mandelbaum emphasizes that humans are naturally inclined to be active and that a minimalist approach to exercise may not be sufficient.
