In a world where busy schedules often take precedence over fitness, new research suggests that exercising primarily on weekends can be just as beneficial to health as maintaining a daily workout routine. This revelation is particularly encouraging for those who struggle to find time to exercise during the weekdays.
The study, published in the Journal of the American Heart Association, analyzed health and physical activity data from over 93,000 participants in the UK Biobank, a comprehensive biomedical database. The researchers categorized participants into three distinct groups based on their activity levels: active weekend warriors, active regulars, and inactive individuals.
Active weekend warriors are defined as those who achieve the recommended 150 minutes of moderate-to-vigorous physical activity per week, with at least 50 percent of their exercise concentrated into just one or two days. In contrast, active regulars spread their exercise more evenly across at least three days each week. The inactive group, as the name suggests, failed to meet the 150-minute threshold.
The findings revealed that both the active regulars and weekend warriors exhibited a significantly lower risk of mortality from all causes—up to 32 percent—compared to their inactive counterparts. Furthermore, they also demonstrated a reduced risk of death from cardiovascular disease and cancer. Dr. Jason P. Womack, chief of the Division of Sports Medicine at Rutgers Robert Wood Johnson Medical School, emphasized that engaging in physical activity, even if concentrated within just one or two days, is associated with substantial health benefits.
“Generally, if you're looking at people who are exercising at all, there is going to be some health benefit compared to people who are not working out as much,” Dr. Womack stated.
The study's implications are significant for those who consider themselves weekend warriors. It suggests that they shouldn't feel guilty about their exercise habits, as they can still enjoy similar health perks as those who work out regularly. Dr. Bert Mandelbaum, a sports medicine specialist at Cedars-Sinai Orthopaedics, noted, “This research really shows that some exercise is good, more exercise is better, and most exercise is best.”
Despite the positive findings, the study is not without its limitations. For one, it did not consider long-term exercise behaviors and only analyzed a snapshot of physical activity over a single week. This raises questions about whether a participant identified as a weekend warrior might have had a more consistent workout routine in other weeks, potentially skewing the results.
Moreover, the study did not assess certain important health metrics, such as VO2 max, which measures how much oxygen the body can utilize during intense exercise. Dr. Mandelbaum pointed out that while weekend workouts can positively impact VO2 max, more consistent exercise throughout the week would yield even better results.
Another concern is the increased risk of injury associated with being a weekend warrior, particularly for those who are less accustomed to regular physical activity. Dr. Christopher Berg, a cardiologist at MemorialCare Heart and Vascular Institute, cautioned that infrequent intense workouts could lead to injuries, as the body may not be adequately prepared for sudden bursts of activity.
“If you only exercise once or twice a week, your body may not get accustomed to regular movement and muscle engagement,” Dr. Berg explained. “This can set you up for injury or not allow for proper recovery between intense sessions.”
While the study provides a glimmer of hope for those unable to fit exercise into their weekday routines, experts still recommend striving for more balanced workout schedules whenever possible. Dr. Mandelbaum encourages individuals to creatively incorporate physical activity into their daily lives, suggesting options such as waking up a little earlier or finding pockets of time throughout the day to move.
“The best bet for your health and fitness is to put exercise in some form into your day, every day,” he advised.
In conclusion, the study highlights that achieving the recommended 150 minutes of exercise per week is crucial, regardless of whether it is spread out over several days or concentrated into weekends. For many, being a weekend warrior may be the most feasible option. As long as individuals are engaging in physical activity, they are taking significant steps toward better health.
