Exercise is widely recognized as crucial for maintaining a long and healthy life. However, many individuals encounter obstacles preventing them from regular physical activity during the week. A recent study indicates that those who are only able to exercise on weekends still experience comparable health benefits to those who distribute their workouts more evenly throughout the week. These benefits include a reduced risk of death from cardiovascular disease, cancer, and various other causes.
Current CDC guidelines and the WHO (World Health Organization) recommend adults get at least 150 minutes of moderate intensity exercise every week, and at least 2 days of strength training.
A new study published in the Journal of the American Heart Association makes the case that those who only work out on weekends or a couple of times per week gain the same benefits as those who maintain 150 minutes of moderate intensity exercise each week.
Data was taken from a sub-cohort (a group of individuals having a statistical factor (such as age or class membership in common in a demographic study), who had valid PA (physical activity) fitness devices. The population group exceeds 90,000 subjects, giving this study a higher confidence value. This date was obtained from the UK (United Kingdom Biobank). The UK Biobank, a large prospective cohort with almost 500,000 people aged 37 to 73 years, provided data for this study.
Using standard statistical methods, the subjects were selected on the basis of previous research and included age (continuous, years), sex (female or male), body mass index (BMI; continuous, kg/m2), race and ethnicity (White, Mixed, Asian or Asian British, Black or Black British, Chinese, and other ethnic group), education (degree and no degree), Townsend deprivation index (continuous), smoking status (current, previous, and never), drinking status (current, previous, and never), healthy diet pattern (yes or no), employment status (employed or unemployed/retired), sedentary time (categorized into low, moderate, or high on the basis of tertile), and prevalent diabetes (yes or no).
The conclusions of this extensive study, after vigorously statistically reducing the confounding factors, although there remain some problems; i.e., inaccurate measurement or unknown variables, are that those who exercise more vigorously for only 2 days per week versus more active (5 days/week) of moderate intensity exercise 150 minutes/week) Reap the same benefits in terms of comorbidities.
So, if you get 150 minutes of moderate to vigorous physical activity per week — whether packed into one to two days or spread out — you can significantly reduce your risk of dying from cardiovascular disease, cancer, or other causes. This message is encouraging news for busy people who struggle to fit in daily workouts but can manage a concentrated burst of activity on weekends or over a few days.
Adult Activity: An Overview, CDC https://www.cdc.gov/physical-activity-basics/guidelines/adults.html
Association of Accelerometer‐Derived Physical Activity Pattern With the Risks of All‐Cause, Cardiovascular Disease, and Cancer Death April 2, 2025
https://doi.org/10.1161/JAHA.124.039225
Medical News Today https://bit.ly/3EbN33t
Tom Stratman is a certified Senior Strength & Conditioning Coach in St Petersburg, FL.