For many people, the busy workweek makes it hard to find time for exercise. Between jobs, family, and daily chores, fitting in regular workouts can feel impossible. But new research brings good news: even if you can only exercise on the weekend, it still has big health benefits.
This idea is often called the “weekend warrior” style. It refers to people who do all or most of their weekly physical activity on just one or two days, usually on the weekend. A recent study found that this pattern can lower the risk of dying early from heart disease, cancer, and other major health problems.
The researchers looked at more than 93,000 people in the United Kingdom who were between 37 and 73 years old. On average, they were about 62 years old, and over half were women.
They wore special wrist devices for one week that tracked how much they moved. These devices recorded activities like walking, cycling, running, doing chores, or even dancing—anything that counts as moderate to vigorous movement.
The study found that people who reached the recommended amount of physical activity—at least 150 minutes per week—but did it in just one or two days, had a much lower chance of dying early. Compared to people who didn’t exercise much, the weekend warriors were:
- 32% less likely to die from any cause,
- 31% less likely to die from heart-related diseases, and
- 21% less likely to die from cancer.
Interestingly, people who spread their 150 minutes of exercise over three or more days each week had similar health benefits. This shows that how you divide your exercise time doesn’t matter as much as hitting the total goal of 150 minutes.
Federal health guidelines say that adults should get either 150 minutes of moderate physical activity (like brisk walking or gardening), or 75 minutes of more intense activity (like running or aerobic classes), or a mix of both every week. Many people think they need to exercise every day, but this study suggests that’s not necessary—as long as they meet the weekly total.
About 43% of the people in the study were weekend warriors, while 24% exercised more regularly across the week. Weekend warriors were often younger, male, and lived generally healthier lifestyles. But since most of the people in the study were white, the researchers said more research is needed to see if the findings are true for people from other backgrounds.
Dr. Zhi-Hao Li, one of the authors of the study from Southern Medical University in China, said this is good news for people with busy schedules. “You don’t have to exercise every day. You just need to make sure you get enough exercise during the week—even if it’s over just a couple of days.”
However, experts also warn that cramming all your exercise into one or two days could lead to injuries. Dr. Keith Diaz, a professor from Columbia University who was not part of the study, says it’s important to warm up properly and build your activity level gradually.
“Doing 150 minutes of intense activity over just one or two days can be tough on the body,” he explained. “Some research shows that weekend warriors might have a slightly higher risk of muscle and joint injuries.” But he added that the health benefits still far outweigh those risks.
In fact, this study supports earlier research that shows physical activity is good for your health no matter how it’s spread out. A 2023 study found that doing enough moderate to vigorous exercise—whether spread across the week or packed into a couple of days—reduced the risk of getting over 200 diseases.
Review and Analysis:
This study adds to growing evidence that doing regular exercise, even just once or twice a week, can help people live longer and avoid serious illnesses. It challenges the common belief that we must work out daily to stay healthy.
For busy people, especially those juggling work and family, this is encouraging news. It means that even a concentrated burst of exercise on the weekend can make a big difference.
However, while the benefits are clear, it’s important to approach weekend workouts carefully. Sudden intense exercise can strain the body, especially if someone is not used to it. People should aim to warm up, listen to their bodies, and slowly increase how much they do.
In short, whether you’re a daily exerciser or a weekend warrior, the most important thing is to move your body. Every bit of activity counts—and it could help you live a longer, healthier life.
If you care about wellness, please read studies about nutrients that could combat inflammation in older people, and essential foods for healthy aging.
For more health information, please see recent studies about the link between processed foods and chronic diseases, and a simple diet change for a healthier life after 65.
The research findings can be found in the Journal of the American Heart Association.
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