Total Exercise Matters More Than Number of Days

Exercise is Crucial for Reducing Disease Risk

Regular physical activity has been linked to a reduced risk of dementia and heart disease, even if you don’t lose weight. While current guidelines recommend at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity physical activity per week, many people struggle to find the time or energy to exercise during the week due to work and family obligations.

Don’t Forget About Your Weekend Warrior Plans

The answer is a resounding no – keep your active weekend plans! New research published in the journal Circulation sheds light on the fitness benefits of being a weekend warrior.

What This Study Found

Researchers from Massachusetts General Hospital analyzed data from the UK Biobank, which has health information on over 500,000 people. They used information from 89,573 individuals who had worn an accelerometer for a week, which recorded most movement. The average age of these participants was 62, and just under two-thirds were women. Participants were followed up for an average of over six years.

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The researchers were looking for three things: the amount of physical activity per week, how many days per week the physical activity was performed, and what diseases and conditions they developed by the follow-up period. Individuals were placed into one of three categories: inactive, weekend warrior, and regular exercisers.

Findings Indicate Concentrated Physical Activity is Effective

The findings indicate that concentrating physical activity into one or two days of the week may be as effective at reducing the risk of disease as spreading out physical activity over the week – and that held true for more than 200 diseases. Compared to the inactive group, the most significant associations between exercise and reduced disease risk were for circulatory, metabolic, and digestive conditions.

Specifically, the exercise groups had reduced risks of hypertension – 23% and 28% lower risks for weekend warriors and regular exercisers, respectively – and diabetes – 43% and 46% lower risks for weekend warriors and regular exercisers, respectively.

How Do These Findings Apply to Real Life?

While the U.S. guidelines do not specifically state that physical activity should be spread out over the week, this is common health and fitness advice. As a health professional, I have often recommended this approach to help avoid overwhelming my clients – you know, small steps, big changes.

What if, instead, you could go for one vigorous walk/run for 75 minutes one day a week? Or do two 40-minute HIIT workouts two days a week? These are just a couple of examples, but the point here is that you’ve got options to incorporate activity into your routine in a way that works for your schedule and lifestyle.

The Bottom Line

This study suggests that regardless of how many days it’s spread out over each week, as long as you get the minimum amount of moderate- or vigorous-intensity physical activity, you can reduce your risk for hundreds of health conditions. Both weekend warriors and regular exercisers experienced about the same amount of reduction in disease risk.

It’s important to note again that "weekend warrior" means exercise on any one or two days of the week, not just on the weekend. This is great news if you’ve felt defeated trying to meet current exercise guidelines. Do what works for you and fits your lifestyle. And remember – any physical activity is better than none, so just get moving!

Conclusion

In conclusion, this study highlights the importance of total exercise volume rather than the number of days you exercise per week. Whether you’re a weekend warrior or a regular exerciser, the key is to get moving and maintain a consistent level of physical activity. By incorporating exercise into your routine, you can reduce your risk of developing various health conditions and improve your overall well-being.

FAQs

Q: What is the minimum amount of physical activity recommended per week?
A: The minimum amount of physical activity recommended per week is at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity physical activity.

Q: Can I still get health benefits from exercising on one or two days a week?
A: Yes, this study suggests that concentrating physical activity into one or two days of the week may be as effective at reducing the risk of disease as spreading out physical activity over the week.

Q: Is it better to exercise on multiple days a week or to focus on one or two days?
A: The study found that both weekend warriors and regular exercisers experienced about the same amount of reduction in disease risk, suggesting that the total volume of activity is more important than the pattern.

Q: What if I’m new to exercise or have a busy schedule – can I still benefit from physical activity?
A: Yes, any physical activity is better than none. Start with small steps, and find a routine that works for you and your lifestyle.