The American Heart Association and other large health organizations recommend getting 150 minutes of moderate to vigorous intensity exercise every week to enhance overall wellness. Exercise is a key part of a healthy lifestyle, and many of us try to fit our workouts into our busy schedules as best we can. If you’re a weekend warrior and you fit your workouts in on the weekend, you might not think it’s enough, but a new study suggests otherwise. Of course, any exercise is better than no exercise at all, and even on my busiest days, I feel better when I power through even just 15 minutes of yoga or a light aerobic workout and stretching.
Moving your body feels good and provides a range of benefits, and if you’re only getting in a couple of workout sessions a week, recent research reveals you’ll still be getting plenty of benefits. Let’s delve into the research.
The study
In an eight-year study published in the Journal of the American Heart Association, researchers followed over 93,000 U.K. adults. The study participants wore wrist accelerometers and were split into three groups:
- Inactive participants.
- Regular exercisers throughout the week.
- Weekend warriors who managed 150 minutes or more of moderate to vigorous activity in just one or two days. (including activities that notably increase breathing and heart rate and high-effort tasks that make you sweat.)
The results
The results revealed that when compared to inactive individuals, the weekend warriors had:
- A 32% lower risk of fatality from all causes.
- A 31% lower risk of fatality from cardiovascular or heart disease.
- A 21% lower risk of cancer-related fatality.
Those who split their workouts throughout the week had similar results, with:
- A 26% lower risk of all-cause fatality.
- A 24% reduced risk of fatality from cardiovascular disease.
- A 13% lower risk of cancer-related fatality.
The researchers concluded that there were no statistically significant differences between the health risks of the weekend warriors and those who worked out throughout the week.
The takeaway
This study shows that working out in one or two sessions on the weekend could be just as beneficial as spreading your workouts throughout the week. You’ll still get the advantages of exercise even if you’re a weekend warrior, which aligns with previous research. The total exercise you complete throughout the week seems to matter more than spreading the workout sessions out on different days.
Granted, if you have specific fitness goals or want to win a powerlifting competition or something like that, you’ll probably need to put in more effort. Sporadic physical activity and one or two weekly sessions can still make an impact on your health, so you should be proud you’re prioritizing your health and fitness and making time for exercise.
