A recent study published in the Journal of the American Heart Association found that exercising on one or two days a week may have similar health benefits as spreading it out throughout the week.
The Value of Weekend Workouts: Can One or Two Days Be Enough?
Squeezing exercise into one or two days a week seems to have similar health benefits as doing the same amount of physical activity spread out throughout the week. As long as you do it, regular physical activity can be beneficial for your overall health.
A well-structured fitness routine involves setting specific goals, such as weight loss or muscle gain.
It's essential to include a mix of cardiovascular exercises, strength training, and flexibility activities.
Aim for at least 150 minutes of moderate-intensity exercise per week.
Start with short sessions (20-30 minutes) and gradually increase duration and intensity.
Warm up before each session and cool down afterwards to prevent injuries.
The World Health Organization recommends at least 150 minutes of moderate-intensity physical activity each week, which includes brisk walking, gardening, or cycling, or a combination of both. However, some studies suggest that exercising on one or two days a week may also have similar benefits as spreading it out throughout the week.
A recent study published in the Journal of the American Heart Association found that among people who did at least 150 minutes of weekly physical activity but squashed it into one or two days, the risk of death from all causes was 32 per cent lower than it was for people who didn’t manage this level of exercise. This is compared to a 26 per cent lower risk of death for those who spread their activity throughout the week.
The study, which analyzed data from over 93,000 people aged between 37 and 73, used wrist accelerometers to record physical activity levels. The researchers found that exercising on one or two days a week may be just as beneficial as regular exercise, but more research is needed to validate these findings and make them applicable to general populations.
Regular exercise has numerous fitness benefits, including weight management, improved cardiovascular health, and increased strength.
Physical activity can also boost mood and reduce stress levels.
Studies show that regular exercise can lower the risk of chronic diseases such as heart disease, type 2 diabetes, and certain types of cancer.
Additionally, exercise has been shown to improve sleep quality and cognitive function in both children and adults.
Key Findings
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Exercising on one or two days a week can have similar health benefits as spreading it out throughout the week
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The risk of death from all causes was 32 per cent lower for those who exercised on one or two days a week, compared to those who didn’t exercise regularly
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There was no statistically significant difference in the risk of death between weekend warriors and those who were active more regularly
What This Means for You
While this study suggests that exercising on one or two days a week may be beneficial, it’s essential to remember that regular physical activity is still the best way to maintain good health. However, if you have a busy schedule or find it difficult to exercise regularly, squeezing in some physical activity on the weekends may not be as bad as you think.
Ultimately, the most important thing is to find an exercise routine that works for you and stick to it. Whether you choose to exercise every day or save your workouts for the weekend, the key is to stay active and make physical activity a regular part of your lifestyle.
Incorporating consistency into a fitness routine is crucial for achieving and maintaining physical goals.
Regular exercise helps build endurance, increases muscle mass, and enhances overall health.
Studies show that consistent exercisers are more likely to stick to their routines than those who sporadically work out.
Aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week.
Consistency also allows the body to adapt to new demands, reducing the risk of injury and improving overall performance.
- newscientist.com | Weekend workouts can be as valuable as exercising throughout the week
