Squeezing workouts into only one or two days per week can be sufficient to significantly reduce the chances of an early demise, according to a study.
Individuals who adopted the 'weekend warrior' strategy had significantly lower odds of dying from all causes as well as cardiovascular diseases. cancer than those who did not participate.
Moreover, the advantages were quite comparable to those who dispersed their physical exercise into smaller sessions over the week.
The researchers indicated that their results suggest it doesn’t matter what kind of exercise one does, as long as they get at least 150 minutes (2.5 hours) per week of medium to high-intensity physical activity.
The study, Published in the Journal of the American Heart Association , analyzed information from over 93,000 individuals in the UK who used devices similar to Fitbit worn on their wrists.
Dr Zhi-Hao Li, who headed the research at Southern Medical University in Guangzhou, China , mentioned: 'Exercising daily isn’t necessary for maintaining good health.'
'As long as you accumulate at least 150 minutes of moderate to intense physical activity each week — be it concentrated in one or two days or distributed evenly — you can substantially lower your chances of succumbing to heart disease, cancer, or other fatal conditions.'
'This message brings good tidings for those with hectic schedules who find it challenging to squeeze in daily exercise routines but can allocate a focused block of time for physical activities during weekends or across a few days.'
'The study offers comforting proof that even occasional exercise can yield long-term health advantages, simplifying efforts for individuals to focus on their wellness despite hectic routines.'
The research classified the participants into one of three categories.
The 'active weekend warriors' got most of their exercise done in just one or two days, whereas the 'active regulars' distributed their activities throughout the week. The 'inactives', however, failed to meet the suggested minimum of 150 minutes of weekly physical activity.
In comparison to the inactive group, both the weekend warriors and those who were consistently active showed a notably reduced risk of dying from various causes, including cardiovascular diseases and cancers, provided they engaged in at least 150 minutes of exercise each week.
For those who exercise only during weekends, the risk of dying from any cause was reduced by 32 percent; the chance of dying from heart-related issues was decreased by 31 percent; and the likelihood of succumbing to cancer was lowered by 21 percent.
In the active regular group, the likelihood of dying from any cause was reduced by 26 percent; the chance of succumbing to heart-related diseases decreased by 24 percent; and the probability of cancer mortality dropped by 13 percent.
There were no notable discrepancies in mortality risks observed between the weekend warriors and those who exercised regularly.
Although this new study agrees with earlier findings, it stands out as the first one to examine how physical activity levels tracked by accelerometers correlate with the likelihood of dying from heart disease or cancer.
Several discoveries astonished the research group, as they originally anticipated that distributing tasks across the weekdays would yield better outcomes.
They did not expect that the intense physical activities carried out by weekend warriors would lower their chances of dying from illness.
Dr Li stated, "This underscores the notion that adhering to the recommendation of 150 minutes of physical activity each week is crucial for long life, irrespective of how the exercise is distributed."
'Any activity — whether organized workouts like running or routine chores like tending to your garden — can count towards your fitness goals provided they fall within the range of moderate to intense effort.'
Dr Keith Diaz of the American Heart Association stated, "While many individuals find it challenging to incorporate regular exercise into their weekdays, this study indicates that engaging in physical activity solely over the weekend can also lead to significant health advantages."
'An important point to keep in mind is that cramming all 150 minutes of workout into merely one or two days might put significant stress on your body.'
'Some studies indicate that individuals who exercises only over the weekends might face a somewhat elevated chance of experiencing musculoskeletal injuries when contrasted with people who work out more consistently.'
'Nevertheless, the advantages of working out only during the weekends significantly surpass the possible drawbacks.'
'If you plan to become a weekend warrior, ensure you perform adequate warm-up exercises and gradually increase your activity levels over time.'
'This will assist in lowering your chance of getting injured.'
The participants ranged from 37 to 73 years old, with an average age of 62. Over half (56 percent) were female, and 97 percent were Caucasian.
Initially, they had their physical activity recorded for just one week at the start of the research. Over the following eight years on average, their health status was kept under observation.
The accelerometers recorded various actions like walking, running, indoor cycling, using an elliptical machine, doing housework, tending to the garden, and enjoying leisure pursuits such as dancing.
According to accelerometer data, 42 percent of the participants fell into the category of weekend warriors, 24 percent were considered active regulars, and 34 percent were deemedinactive.
Over an eight-year period of observation, approximately 4,000 adults passed away due to various reasons, with around 17 percent succumbing to heart-related conditions and roughly 45 percent dying from different forms of cancer.
When compared with individuals who did not participate in physical activities, those who engaged in exercise for at least two days per week tended to be male, younger, educated up to degree level, nonsmokers, nondrinkers, had a lesser likelihood of having Type 2 diabetes, and generally exhibited a lower body mass index.
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