Weekend Warriors: Proof That Every Move Counts
If you’re a so-called ‘Weekend Warrior’, I have some good news for you!
We’re busy, so finding time for daily workouts can feel like an impossible task.
But if exercise takes a back seat in the working week, take heart! Turns out that cramming the recommended amount of physical activity into the weekend still has significant health benefits, research suggests.
The Science Behind Weekend Warriors
A remarkable study of nearly 90,000 people enrolled in a UK brings encouraging news for those who can only exercise on weekends. Using wrist-worn devices to monitor activity patterns, researchers followed participants' health for years, revealing fascinating insights about different exercise patterns.
Wide-Ranging Health Benefits
The results were striking. Weekend warriors who fit their weekly exercise into one or two days showed reduced risks across a broad spectrum of health conditions compared to inactive individuals. The study identified lower risks for over 200 different diseases, including:
Hypertension (over 20% lower risk)
Diabetes (more than 40% lower risk)
Mood disorders
Kidney disease
Perhaps most surprisingly, these benefits were nearly identical to those seen in people who spread their exercise throughout the week. This suggests that when it comes to health benefits, the total amount of exercise might be more important than how frequently you do it.
A Flexible Approach to Fitness
In Singapore, the health guidelines for adults recommend:
150 to 300 minutes of moderate-intensity aerobic activity per week
At least two days per week of moderate or vigorous activities that strengthen muscles, bones, and joints
The study results are empowering because they show that health benefits come from the total volume of physical activity rather than the pattern. This means you can adapt your exercise schedule to fit your life, not the other way around. Whether you prefer spreading out your activities or concentrating them into weekend sessions, what matters most is reaching your weekly activity goals.
The Real-World Perspective
These findings aren't isolated. Multiple studies over recent years have shown similar results, suggesting that weekend warriors can achieve comparable health benefits to those who exercise more frequently. This is particularly encouraging for people with busy weekday schedules who struggle to maintain daily exercise routines.
Finding Your Path
Remember, the best exercise routine is the one you can consistently maintain. Whether you're a weekend warrior by choice or necessity, what matters most is staying active and prioritizing your health – even if it means breaking traditional exercise "rules" along the way.
If you’re a nerd like me, the research article can be found at: https://www.ahajournals.org/doi/10.1161/CIRCULATIONAHA.124.068669
Note: You know the drill: before starting any new exercise routine, especially if you plan to concentrate your activity into fewer days, consider consulting with your healthcare provider or a qualified fitness professional to ensure it's appropriate for your individual circumstances.