Weekly exercise amount identified for cancer prevention by scientists
Weekend exercisers, often referred to as the 'weekend warrior', may find solace in a recent study's findings. This approach, where physical activity is concentrated over the weekend, can be as effective as spreading workouts throughout the week in reducing health risks and mortality15.
The comprehensive study, which tracked nearly 100,000 UK participants aged 37 to 73 using accelerometers, found that weekend exercisers who log about 150 minutes of moderate or 75 minutes of vigorous exercise weekly have comparable physical and mental health outcomes as those spreading exercise over multiple days1.
The benefits of the weekend warrior approach are evident in the reduced risk of various health issues. Weekend warriors had a 21% lower risk of all-cause mortality and a 33% lower risk of cardiovascular-related mortality compared to inactive people, and these benefits were similar to those seen in regularly active participants3.
Potential reasons for these findings include that weekend exercisers often have more rest beforehand and may experience lower levels of low-grade inflammation, which benefits heart and metabolic health3. Even shorter exercise sessions or less than 150 minutes per week offer mortality benefits compared to inactivity, highlighting the importance of any physical activity5.
Incorporating variety in your exercise routine can help prevent boredom and reduce injury risk. Paying attention to form and technique is important to minimize injury potential. Proper warm-ups before weekend workouts can also help in this regard.
Regular physical activity offers numerous benefits. It strengthens the muscles surrounding joints, potentially reducing arthritis risk. It improves the heart's pumping efficiency, lowers the risk of high blood pressure and high cholesterol, and helps prevent type 2 diabetes.
The key takeaway is that just moving, whatever your schedule allows, is important for reducing disease risk and extending lifespan. The best exercise regimen is ultimately the one you'll actually do, and the weekend warrior approach represents a more sustainable pathway to long-term health for some individuals.
However, it's essential to note that gradually building up exercise volume over time can help reduce the risk of injuries. Incorporating a mix of activities, from walking and cycling to gardening and dancing, can make exercise more enjoyable and help maintain consistency.
This research suggests that public health messaging around physical activity may need significant revision, focusing on weekly totals rather than daily distribution. The magic number for significant health benefits appears to be 150 minutes of moderate to vigorous physical activity per week, whether packed into one or two days or spread throughout the week.
In conclusion, the weekend warrior approach offers substantial health benefits and mortality risk reduction, especially when total weekly activity recommendations are achieved. This flexibility can be encouraging for people balancing busy schedules during weekdays.
- Despite being concentrated over the weekend, the weekend warrior approach to fitness-and-exercise can yield health-and-wellness outcomes that are as effective as exercising throughout the week, according to a recent study.
- Participants following the weekend warrior approach in the comprehensive study showed comparable physical and mental health outcomes as those who spread their exercise over multiple days, potentially reducing the risk of all-cause mortality and cardiovascular-related mortality.
