Exercising only on weekends could have same health benefits as working out daily

The Centers for Disease Control and Prevention (CDC) recommends that adults should engage in at least 150 minutes of physical activity per week, which breaks down to 30 minutes a day, five days a week, including two days of muscle-strengthening activity. However, a recent study published in the Journal of the American Heart Association (JAHA) suggests that working out just one to two days a week could provide the same benefits as exercising every day.

Researchers in China conducted a study to compare concentrated activity with evenly distributed activity, also known as the “weekend warrior” pattern, where most activity is completed in one to two days. The study used data from the U.K. Biobank and looked at participants’ physical activity levels from 2013 to 2015. The results showed that there was no significant difference in mortality risk between the “active regular” group and the “active weekends” group.

While engaging in physical activity one to two days a week was found to reduce mortality risk, experts caution against potential injuries for weekend warriors. Jess Hiestand, a training manager at Rumble Boxing in Los Angeles, highlighted that while weekend warriors may see benefits compared to those who are inactive, they may not experience the same mental health, body composition, and athletic performance improvements as those who exercise regularly throughout the week.

Family physician Dr. Mike Richardson emphasized the importance of warming up and stretching before engaging in physical activity, especially for those who are weekend warriors. Proper warm-up and stretching routines can help reduce the risk of injuries, particularly as individuals age.

For those who struggle to find time for physical activity during the week, the study suggests that engaging in concentrated activity when time allows can still provide benefits. It’s important to start with what you can do and gradually increase the duration or intensity of exercise for optimal results.

In conclusion, while the CDC guidelines recommend regular physical activity throughout the week, the study suggests that even one to two days of exercise can have positive health benefits. It’s essential to prioritize safety, proper warm-up, and stretching to prevent injuries and maximize the benefits of physical activity.