A new study confirmed what we were most hopeful for. People who only exercise on the weekend — called “weekend warriors” — receive protective health benefits comparable to those who engage in physical activity all seven days. These results demonstrate that just a few minutes of vigorous activity can significantly improve health measures. This provides some optimism for those who are just too busy to fit in an hour-long workout on most days.
Lead author, Keith Diaz, PhD made a surprising discovery while conducting the study. In fact, getting a minimum of 150 minutes of moderate to vigorous physical activity on the weekend can notably reduce the risk of death from cardiovascular disease, cancer and all causes combined. Yet weekend warriors were at a 31% reduced risk of dying from cardiovascular disease than people with no physical activity at all. Plus, they had a 21% lower risk of dying from cancer and an amazing 32% lower risk of dying from all causes. That’s why engaging in regular, weekly exercise is so powerful. Those who maintain fitness levels over the course of the week experience a 24% reduction in the risk of death by cardiovascular disease, a 13% reduction in cancer risk and a 26% lower risk of dying from all causes.
Even with the good news for weekend warriors, Diaz warned against jumping to conclusions and oversimplifying exercise recommendations based on this one study. For some people—particularly those who don’t have much muscle mass—exercise only two days a week is not enough to promote long-term health. “It’s important to emphasize that this study found no difference in mortality risk between those who exercised only on the weekend and those who spread their physical activity across the week,” Diaz noted. Put differently, no pattern is superior to the other. They’re equally beneficial.
That research underscored an important truth. People from all walks of life face obstacles that prevent them from exercising consistently throughout the work week. Others experience time pressures due to work or family commitments. This means that workout weekends are often the only viable option for them.
Bert Mandelbaum, MD, an outspoken advocate for healthy sports specialization and orthopedic surgeon. He argues it’s time to figure out what the right frequency of exercise really is. “I raise the question, do not look at this [thinking] that it is the right dose for you,” Mandelbaum stated. “It’s so important that people exercise more than two days a week.” He likened it to oral health care. He noted that brushing just once a day should be your goal — it’s better than no brushing — but twice a day would bring you more dental health.
Diaz further explained that while weekend workouts can be beneficial, individuals should not view this study as an endorsement for minimal exercise. If you return to Darwinian survival of the fittest, we work out like we’ve been operantly conditioned to hunt. It’s in our DNA; it’s our legacy,” he said. So I think that’s one of the things too here that we have to be wary of is that someone who wants to be the minimalist runs with a conclusion all I need to do is if I just do two days a week—maybe not.
Inactive participants—those who didn’t get at least 150 minutes of physical activity per week—had more than triple the risk of dying from cardiovascular disease, cancer, and other causes. This highlights the critical need for individuals to engage in regular physical activity, regardless of how they choose to structure it.
The most important message from this study is the adaptability of exercise programs. Diaz remarked, “The key takeaway is that exercise can be flexible, and that’s good news for people who find it hard to be active during the workweek due to time pressures.” He added that busy individuals can “absolutely make up for it on the weekend.”
“In addition, Diaz concluded that exercise prescriptions should be personalized to fit preferences and lifestyle changes. “Just as healthcare providers prescribe medications at the right dose and frequency, we’re learning to do the same with physical activity,” he stated. “This research helps us better define what a healthful dose of exercise looks like for different people and lifestyles.”
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