A new study provided some colorful rays of hope! In fact, “Weekend Warriors,” people who fit those same 150 minutes of physical activity into only one or two days per week report all of the health benefits of those who exercise every day. This research highlights a significant finding: Weekend Warriors exhibit a lower risk of mortality than both inactive individuals and regular exercisers.
Overall, the study is the first comprehensive examination of patterns of physical activity and their association with mortality outcomes. Researchers subjected the data collected through fitness trackers to calculate amounts of each type of exercise. The results suggest that the timing of physical activity during the week is less critical than ensuring that individuals meet the minimum recommended exercise levels.
Understanding Weekend Warriors
Weekend Warriors are people who just get their weekly activity in on one or two days a week. Their effective failure to meet the public health standards described by experts. These guidelines still call for a minimum of 150 minutes of moderate-intensity activity per week, despite the short-lived window of time. The research now suggests these people should be able to reap the protection benefits for their heart and brain health. Their outcomes are on par with those who maintain a consistent workout regimen.
Keith Diaz, PhD, a researcher on the study, addressed a key challenge that many people face. Working adults increasingly find it challenging to integrate physical activity into their daily lives. “It is important to realize that we can still achieve significant health benefits even with a weekend focus,” he continued. “These findings deliver an impactful message that any movement matters,” he added.
The Benefits of Meeting Recommended Activity Levels
The research uncovered something very encouraging. Weekend Warriors have a risk of death 40%-50% lower than sedentary people and receive similar health benefits as more frequent exercisers. Previous research has confirmed these results, showing that people of all walks of life enjoy the same benefits to their hearts and brains.
Dr. Brad Donohue noted that this study provides “some of the best evidence we have seen so far” supporting the viability of the weekend warrior exercise pattern. He went on to stress that there’s no advantage to weekend-only regimens versus daily exercise. What’s important is achieving the recommended levels of physical activity, and doing it in a way that works best for your life.
Practical Approaches to Weekend Activity
Weekend workout activities can include many different options, but celebrity trainers and fitness pros agree that enjoying what you do is key to sustainability. As Dr. Diaz explains, “Weekend warrior workouts come in all shapes and sizes. When it comes to resolutions, the best ones are the ones you love and that you can commit to long-term. If you’re new to exercise or returning after a layoff, begin with basic exertions. Expanding activity beyond formal exercise—long walks, leisure bike rides, local park hikes, gardening—all can provide health-boosting benefits.
Diaz reassured those who already exercise regularly during the week that there is no necessity to shift to a weekend-only routine. As he put it best, “What is most important is getting the recommended amount of physical activity, however you can do that to best accommodate your lifestyle!”
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