According to a new study, yes, you can reap the same benefits packing in a week’s worth of exercise in two days as exercising sporadically during the week. Researchers separated participants into groups based on whether or not they met the recommended amount of physical activity per week (150 to 300 minutes of moderate exercise or 75 to 150 minutes of intense exercise). The participants who met the requirements were then separated based on whether they were active for three or more days or just one or two days per week. Specifically, researchers examined if there was a difference in rates of mortality. Results showed those who participated in physical activity on a regular basis or just on the weekends had a decreased risk of death compared to the people who were inactive. They didn’t discover any major differences between those who exercise regularly during the week and those who only work out one to two days a week for the same length of time. The conclusion? The most important thing is that you’re meeting the recommended amount of physical activity every week—not how you space out your workouts.
What We Can Take Away From this Study
Health experts agree that this study solidifies the idea that following weekly exercise guidelines of 150 minutes or more of moderate activity—or 75 minutes of vigorous activity—lowers mortality rates even if the exercise is primarily over a few days and not spread evenly throughout the week. Dr. Saloni Sharma, MD, who is dual-board certified in physiatry and pain management notes that “in some ways, this is a gift because there is less pressure to exercise daily on a perfect schedule which can be challenging in light of fluctuating personal and professional demands.” The guidelines recommend 150 minutes of moderate activity a week, which translates to 30 minutes of moderate exercise, five days a week. While this is a solid recommendation, for many people physical limitations or time constraints make it difficult to complete this in neat 30-minute bouts of exercise, Dr. Sharma explains. It’s also important to take into account that people might have higher quality workouts on the weekends.“If people are exercising after work, tired and annoyed to be there, then the quality of their workout may not be as great, nor will it meet their needs and fulfill the purpose of going in the first place,” says Angela Gentile, certified fitness instructor, yoga sculpt teacher, and life coach. “This could mean that people who are well-rested and really motivated ‘weekend warriors’ will most likely get back the same quality energy they put in.”
Results Are In How You Define Them
The definition of “results” when it comes to exercise has a lot to do with what our goals are. “It’s important to consider all the reasons people choose to work out other than the physical benefits: Alone time, a way to love and honor themselves, be part of a community,” Gentile says. So for some people, daily exercise may be more beneficial. Movement is crucial to maintaining a healthy lifestyle, so rather than think about days per week, Gentile notes, so the best way to optimize is to pay attention to the quality of the workout, your target heart rates and the duration of your fat-burning and cardiovascular zones. So, rather than walking for 60 minutes, choose to do something more rigorous for 20 and get the heart pumping! Most importantly, the optimal way to exercise is in a way that makes sense for you and is not burdensome. “It is important to shoot for 150 minutes or more of exercise a week, but this can be concentrated over a few days or broken up into smaller bursts throughout the day,” says Dr. Sharma. “Other ways to optimize exercise are to combine it with positive social connections and time outdoors—both of which have been shown to help further reduce stress and inflammation.” If you’re considering becoming a weekend exercise warrior, great! This study shows that you’ll reap a lot of great benefits. But it may be worthwhile to consult with a personal trainer because too much exercise at once when you’re otherwise sedentary can lead to injury. A professional can provide some guidance on how to avoid getting hurt. Next up: These Supplements Promise Better, Stronger Workouts—So Should You Be Taking Them?
Sources
Jama Internal Medicine: “Association of the ‘Weekend Warrior’ and Other Leisure-time Physical Activity Patterns With All-Cause and Cause-Specific Mortality: A Nationwide Cohort Study”Saloni Sharma, MD, dual-board certified, physiatry (physical medicine & rehabilitation), pain management, Thomas Jefferson University Hospital and Medical Director, Orthopaedic Integrative Health Center, Rothman OrthopaedicsAngela Gentile, certified fitness instructor, yoga sculpt teacher, and life coach
