A recent study has challenged the idea that daily exercise is necessary for significant health benefits. Researchers found that people who exercise just once or twice a week—what’s commonly referred to as “weekend warriors”—enjoy the same health benefits as those who spread their physical activity across the week, as long as they hit the recommended 150 minutes of exercise per week.
Study Overview
Researchers in China analyzed data from the UK Biobank, tracking 93,409 participants over an average of 8 years.
The study compared “weekend warriors” (those who did most of their exercise in one or two days) with people who exercised regularly throughout the week, and those who did not meet the 150-minute weekly guideline.
Findings showed that both the weekend warriors and those who exercised regularly had significantly lower risks of death from all causes, as well as lower risks of dying from cardiovascular disease and cancer.
Results
Weekend warriors saw a 32% lower risk of dying from any cause, a 31% lower risk from cardiovascular disease, and a 21% reduction in cancer-related deaths.
Active regular exercisers had a 26% lower risk of death from all causes, a 24% lower risk from cardiovascular disease, and a 13% reduction in cancer-related deaths.
No significant differences in outcomes were found between weekend warriors and those who exercised regularly.
Real-Life Application
This study adds to the growing evidence that any physical activity is beneficial. Whether it’s spread out over the week or crammed into a few days, hitting the target of 150 minutes of activity weekly is key. Experts suggest mixing cardio and resistance exercises across a couple of days to get the full body benefits, and even everyday tasks can contribute to your activity level if done with more vigor.
The Bottom Line
You don’t need to exercise every day to stay healthy. The important thing is to meet the 150-minute weekly goal. Whether through two active days or five, any movement can improve your health. Combining regular physical activity with a balanced diet, quality sleep, and stress management will help reduce disease risks and improve overall well-being.
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