Weekend exercising is as beneficial for health as daily, study says

By Oluwasola Samuel, freelance writer. With medical review by the DLHA Team.

A young black woman exercising on a treadmill. Image credit: Freepik

Exercise is essential for both your physical and mental well-being. Exercise is known to boost mood, reduce risk of diseases, and transform life. Often, we hear about the need to stay active and follow a consistent and daily exercise routine throughout the week.

However, many need help to meet the physical activity guideline of 150 minutes of exercise every week. This is due to their busy schedules throughout the week. 

But here’s the good news: a new study reveals that cramming your entire weekly recommended exercise into one or two days during the weekend can be just as effective and beneficial as spreading it throughout the week. 

That’s right! Whether you exercise daily or focus on a weekend routine, you’re sure to reap the same health benefits of exercising. This research offers new insights and hope for those struggling to maintain a consistent exercise routine. This allows for more flexibility without worrying about missing out on the benefits of regular physical activity.

About the Study

This research is part of the UK Biobank health research project, which followed nearly 90,000 people over a few years to examine the effects of physical activity on their health.

The average age of the participants was 62 years. These participants wore wrist devices that tracked their physical activity over one week. This provides valuable information into their levels of moderate-to-vigorous physical activity. 

The researchers wanted to find out how different exercise patterns, whether daily or concentrated (a 1-2 day exercise routine), affect health outcomes and the role these exercise routines play in reducing the risk of diseases such as hypertension, diabetes, and cardiovascular diseases.

In the study, participants were divided into three groups:

• Those who were inactive
• Those who met the weekly recommended exercise through a spread-out exercise routine
• Those who concentrated their exercise over 1-2 days (“weekend warriors”).

The goal of the study was to identify how exercise frequency and intensity impacted overall health and its effectiveness in lowering the risk of diseases in each of the three groups.

What the Study Found

The results of the research were surprising and encouraging.

Here is why: When people who did less than 150 minutes of moderate-to-vigorous physical activity each week (considered inactive) were compared to those who met the weekly recommended physical activity, the study found a clear link between exercise and a lower disease risk. Also, both the “weekend warriors” and those who exercised regularly had similar health benefits of exercise.

For instance, the study found that those who engaged in moderate-to-vigorous physical activity for at least 150 minutes per week—whether daily or over 1-2 days—had a 40-60% reduced risk of developing chronic conditions like hypertension, diabetes, and cardiovascular disease. This means that focusing on your exercise routine over the weekend could still protect you from the risk of diseases, making it easier for you to stay healthy, even with your busy lifestyle. 

So, if you’ve been worrying about how to fit 150 minutes of exercise into your busy schedule, this research proves that you can still get the same benefits by exercising intensely on the weekends without compromising your health.

Here’s what Africans may learn from this study

This study teaches important lessons for people across the world, including Africans. In many African cultures, work schedules, household chores, and family responsibilities often make it difficult to engage in regular daily exercise. However, this research suggests that even if you can’t work out every day and focus on longer workout sessions once or twice a week, you can still get the same health benefits as someone who exercises daily.

Below are some key lessons from the study:

• Flexibility in workout timing 

If you have a busy week, no need to worry. You can still get the benefits by exercising for longer sessions over the weekend.

• Preventing chronic diseases

Regular moderate-to-vigorous physical activity can drastically reduce your chances of developing serious conditions like diabetes, obesity, and hypertension, which are common in many African communities.

• Incorporating exercise into cultural routines

Many traditional African activities like dancing, walking, or farming can be considered physical exercise. If you do these for longer durations once or twice a week, you will still meet the weekly recommended physical activity levels.

For Africans, the study findings should serve as reminder to engage in exercising whether daily or over the weekend.

Wrap Up

This research offers a fresh perspective on exercise. The research confirms that you don’t need to stress over how you organise your workout sessions. Whether you prefer spreading your exercise routine over the week or dedicating one or two days to intense exercise, you’ll still get the same health benefits. Both methods are equally effective. The most important thing is for you to meet the weekly recommended exercise level of 150 minutes of moderate-to-vigorous physical activity.

So, if you’re someone with a busy schedule, don’t feel discouraged about it. Just focus on achieving the weekly recommended exercise goal in a way that works for you. By doing so, you’ll lower your risk of chronic diseases and enjoy a healthier, happier life.

Source 

Kany S, Al-Alusi MA, Ramo JT, Purricello JP,  Churchill TW, Lubitz SA, et al. Associations of “Weekend Warrior” Physical Activity with Incident Disease and Cardiometabolic Health. Circulation, 2024 September 28. doi: 10.1161/CIRCULATIONAHA.124.068669. Available from here.  

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Best exercise for blood pressure control 

Does exercise promote general health?

Best physical exercises for stroke patients 

Published: October 12, 2024

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