According to a new study, even “weekend warriors,” those who are active just on the weekends, experience healthy rewards of their efforts. These benefits are similar to those of people who distribute their exercise evenly over the week. The studies, published in the Journal of the American Heart Association, looked at data from more than 3,000 study participants. Specifically, it called attention to cardiovascular and cancer mortality risks associated with varied activity levels.
The study categorized participants into three distinct groups: active weekend warriors, active regulars who engaged in consistent physical activity throughout the week, and inactive individuals who did not meet the minimum recommended guideline of 150 minutes of exercise per week. Weekend warriors typically completed most of their weekly exercise in just two days, while active regulars spread their workouts evenly across the week.
Those who fit the profile of weekend warriors had a 31% reduced risk of cardiovascular disease mortality according to the results. Furthermore, they are 21% less likely to die from cancer. Conversely, both frequent and very frequent regulars had a 24% and 13% lower risk of dying from cardiovascular disease and cancer compared to inactive individuals, respectively. These weekend warriors have a 32% reduced risk of all-cause mortality. By contrast, regulars that are more active benefit from a 26% decrease in risk.
Keith Diaz, PhD, the study’s lead author, underscored the promising findings. These findings are encouraging news for all the time-crunched people out there who struggle to find time each day to exercise.
“The key takeaway is that exercise can be flexible, and that’s good news for people who find it hard to be active during the workweek due to time pressures,” – Keith Diaz, PhD
Diaz pointed out that for many, completing at least 150 minutes of physical activity in a single weekend might feel overwhelming. As he allayed fears with the start of his assurance, those souls could make up the difference by being more active on other days.
“You can absolutely make up for it on the weekend,” – Keith Diaz, PhD
While the study’s conclusions are promising for weekend warriors, some experts caution against interpreting them as an endorsement of minimal exercise. Dr. Mandelbaum advised that although exercising two days a week can yield health benefits, it is vital for individuals to aim for more frequent physical activity.
“But I raise the question, do not look at this [thinking] that it is the right dose for you. It’s so important that people exercise more than two days a week,” – Mandelbaum
He likened this approach to dental hygiene. Merely brushing teeth once a day may result in fewer cavities than not brushing at all. Brushing more frequently leads to even better oral health outcomes.
Mandelbaum touched on a fundamental component of human evolution when it comes to physical activity. He stressed that physical activity is not an accessory, but a very core of human civilization. He cautioned against extremes when embracing a more minimalist exercise regimen.
“When you go back to Darwinian survival of the fittest, we exercise like we’re positively reinforced to hunt. It’s in our DNA, it’s our heritage.” – Mandelbaum
Diaz made clear that the study found no increased risk of mortality. That’s true whether you’re an exercise weekend warrior or someone who works out most days of the week regularly. The data indicated that both patterns are alternatively supportive for public health.
“It’s important to emphasize that this study found no difference in mortality risk between those who exercised only on the weekend and those who spread their physical activity across the week,” – Keith Diaz, PhD
For anyone who feels pressured by a Monday through Friday workout schedule, this study provides an encouraging, more flexible outlook on exercise. By doing that, it helps identify a more healthful “dose” of exercise that works with all sorts of lifestyles.
“Just as healthcare providers prescribe medications at the right dose and frequency, we’re learning to do the same with physical activity,” – Keith Diaz, PhD
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