A new study suggests that adults may not need to exercise every day to maintain health. According to research published in the Journal of the American Heart Association (JAHA), working out only one or two days a week could offer similar benefits to exercising daily. This challenges the commonly accepted guidance from the Centers for Disease Control and Prevention (CDC), which recommends 150 minutes of physical activity per week, equating to 30 minutes a day, five days a week.
The findings of the study, led by researchers in China, may provide new hope for people who struggle to fit regular exercise into their busy schedules. The study compared the effects of evenly spread activity versus concentrated physical activity, known as the “weekend warrior” approach, where most exercise is completed in one or two days.
The Study: Key Findings
Researchers used data from the U.K. Biobank, analyzing participants’ physical activity levels from 2013 to 2015. They categorized participants into four groups: inactive, active regulars, weekend warriors, and those who exercised more sporadically.
The study tracked participants over an eight-year period, looking at death rates from various causes. A total of 3,965 participants died from all causes, 667 died from cardiovascular disease, and 1,780 died from cancer.
Despite the differences in exercise patterns, there was no significant difference in mortality risk between those who exercised regularly and those who followed the weekend warrior pattern. “The study shows that getting any exercise is better than none,” the researchers said. However, they also cautioned that weekend warriors should be mindful of potential injuries from intense, concentrated activity.
Expert Opinions on the Findings
Jess Hiestand, a training manager at Rumble Boxing in Los Angeles, shared her perspective on the study’s results. She noted that while weekend warriors had a lower risk of death compared to inactive individuals, the difference was small and did not reach statistical significance when compared to those who exercised regularly.
“I think it’s great that people who struggle to fit in activity during the week can still see benefits,” Hiestand said in an interview with Fox News Digital. “But based on my experience with clients, I doubt that weekend warriors see the same mental health, body composition, and performance benefits as those who are active throughout the week.”
Hiestand emphasized the importance of regular strength training and cardio for overall health. For general fitness, she recommends strength training three times a week and at least 30 minutes of walking daily. She also encourages people to increase the intensity or duration of exercise if their goal is to improve body composition or athletic performance.
“Something is better than nothing,” Hiestand added. “If you can’t meet the exercise recommendations, start with what you can do. It’s about progress, not perfection.”
The Risks of Overdoing It
While the study shows the benefits of getting any exercise, family physician Dr. Mike Richardson, based in Boston, warned that weekend warriors should take precautions to avoid injury. He pointed out that people who try to fit a week’s worth of exercise into one or two days are at a higher risk of injury if they don’t warm up properly.
“The study shows that getting any exercise is better than none, but weekend warriors should be cautious about injuries,” Dr. Richardson said. “It’s crucial to warm up and stretch before starting intense workouts.”
Dr. Richardson explained that warm-ups help prepare the body for physical activity, reducing the risk of injury. He also highlighted that this is particularly important as people age. “For example, a common injury is an Achilles rupture in someone who plays basketball on weekends,” he explained. “A good warm-up can help reduce that risk and keep you active longer.”
Exercise Is Beneficial, No Matter the Frequency
This study provides valuable insights for those looking to improve their health but struggling to fit daily workouts into their lives. It reinforces the idea that any physical activity, even if concentrated into one or two days, is better than none. However, experts caution that it’s important to balance the benefits of exercise with safety precautions, such as warming up and stretching.
