You don’t need to exercise every day to maintain good health. Engaging in at least 150 minutes of moderate to vigorous activity over the weekend can offer similar health benefits to those gained from consistent exercise throughout the week.
This new finding supports the notion that “weekend warriors,” who complete their weekly physical activity in just one or two days, have a lower risk of premature death compared to those who do not exercise, showing comparable risk levels to individuals who are active regularly.
The World Health Organization advises adults to engage in a minimum of 150 minutes of moderate-intensity physical activity weekly, such as brisk walking, gardening, or cycling, or at least 75 minutes of vigorous activity, like running or swimming, or a combination of both.
Research conducted by a team at Southern Medical University analyzed data from the UK Biobank study, which included the physical activity records of over 93,000 individuals aged 37 to 73, gathered via wrist accelerometers between 2013 and 2015. Previous research had largely relied on self-reported surveys, which may not be as accurate.
After following participants for eight years, nearly 4,000 deaths were recorded. Findings revealed that those who achieved at least 150 minutes of weekly physical activity in a condensed timeframe had a 32% lower risk of death from all causes compared to less active individuals. This group experienced a 31% reduction in cardiovascular-related deaths and a 21% reduction in cancer-related deaths.
Conversely, participants who distributed their activity consistently across the week saw a 26%, 24%, and 13% reduction in overall mortality, cardiovascular disease, and cancer mortality risks, respectively, compared to inactive individuals.
While it may appear that weekend exercise is more beneficial, there was no significant difference in mortality risk between weekend warriors and those who exercised regularly.
This research emphasizes that there is no single “correct” approach to being active. Whether individuals engage in regular activity or concentrate their efforts over one or two days each week, they receive equal health benefits.
Although the study focused on participants predominantly residing in the UK, with approximately 97% identifying as white, researchers note the need for further studies incorporating a diverse range of ethnic groups to broaden the applicability of these results.
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