A new study published in the Journal of the American Heart Association reveals that engaging in physical activity for just one or two days a week—often referred to as the “weekend warrior” approach—can yield significant health benefits similar to those experienced by individuals who exercise regularly throughout the week. This research highlights that achieving at least 150 minutes of moderate to vigorous physical activity weekly can help reduce the risk of death from all causes, cardiovascular disease, and cancer.
Key findings from the study include:
- Health Benefits of Weekend Warriors: Participants who condensed their physical activity into one or two days per week experienced a 32% lower risk of death from all causes, a 31% lower risk of death from cardiovascular disease, and a 21% lower risk of death from cancer, compared to inactive individuals.
- Comparison with Regular Activity: Those who engaged in regular physical activity throughout the week (the “active regular” group) saw a 26% lower risk of death from all causes, 24% lower risk from cardiovascular disease, and a 13% lower risk from cancer. Notably, there were no significant differences in mortality risk between the weekend warriors and those who exercised regularly throughout the week.
- Study Scope: The research analysed data from over 93,000 participants in a U.K. biomedical database, all of whom wore wrist accelerometers to accurately track their physical activity levels. This method provided a more precise measurement than self-reported activity logs.
Dr. Zhi-Hao Li, the study’s corresponding author, emphasised the encouraging nature of these findings for busy individuals. “You don’t need to exercise every day to stay healthy. As long as you get 150 minutes of moderate to vigorous physical activity per week—whether packed into one to two days or spread out—you can significantly reduce your risk of dying from cardiovascular disease, cancer, or other causes,” Li stated.
The World Health Organisation and the American Heart Association recommend adults engage in 150 to 300 minutes of moderate-intensity aerobic activity or 75 to 150 minutes of vigorous-intensity activity weekly. This study reinforces the idea that the total volume of physical activity is more critical for health benefits than the distribution of that activity throughout the week.
While the findings are promising, experts caution that attempting to fit 150 minutes of exercise into just one or two days may increase the risk of musculoskeletal injuries. Therefore, it’s advised for weekend warriors to gradually build up their activity levels and ensure proper warm-ups before engaging in intense exercise.
For further details, visit the full article at the American Heart Association: Being physically active, even just a couple of days a week, may be key to better health.
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