Newslink: Are You a Weekend Warrior? Weekend Exercise May Be Enough To Reduce Mortality Rates
Attention all weekend warriors!
I know there are a lot of us around, those of us who want to keep in shape but can only manage to squeak in one or two exercise sessions per week. We read in the media and hear from our doctors that regular exercise is key to a healthy lifestyle, and necessary to prolong our lifespans. You can find a plethora of research articles detailing the health benefits of regular exercise (like this or this). The American Heart Association reccommends at least 30 minutes of cardiovascular exercise, five days per week (source), and the US Department of Health and Human Services set out guidelines back in 2008 also recommending that for major health benefits we should all strive for 2 hours 30 minutes of total exercise time per week, which is similarly echoed by the World Health Association. All of these recommendations indicate that REGULAR exercise is key, as in multiple days per week.
New Research Indicates Differently
However a recent publication (from yesterday Jan 9, 2017) indicates that if you are just trying to provide yourself with some extra years to your life then cramming all of your exercise in on the weekends may be all you need. The article in question titled "Association of “Weekend Warrior” and Other Leisure Time Physical Activity Patterns With Risks for All-Cause, Cardiovascular Disease, and Cancer Mortality" published in the Journal of the American Medical Association: Internal Medicine, indicated that getting your exercise in all at once in only one or two days (rather than the regular daily exercise previously recommended) was sufficient to reduce mortality rates for all-causes including heart disease and cancer.
Disclosed Issues
The study was not with out its faults, which the authors recognize. More than 90% of the respondents included in the study were white, and as such the reported findings may not apply to all racial groups. Additionally, all physical activity from those in the study was self-reported, and non-leisure time physical activity was not accounted for (aka physical activity at work). That said the sample size of the study was very large, consisting of 63591 adults, and should hopefully provide some degree of accuracy for the reported findings.
TL;DR
We have been repeatedly told that regular exercise is key to reducing mortality rates. This study indicates that getting 150 minutes of exercise in all at once (in only one day, or just on the weekend) may be completely sufficient to get those health benefits. So if you don't have the time on a daily basis, don't let that discourage you from getting out there and getting your sweat on. One good days worth of working out per week, may be all you need to add years to your life.
For more information check out the original publication here:
http://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2596007
Very interesting, indeed. I have a "gut feeling" that the exercise in general may not be as important as maintaining a healthy weight. However, if a person needs to exercise to maintain a healthy weight... then absolutely. I would agree that exercise can do many important things such as cardiovascular benefits. At the same time, people like my grandparents died at 93 and 100 and never had an exercise routine. I think living an ACTIVE lifestyle is more important. As far as the research, yes, getting those minutes in reduces mortality. At the same time, what are the potential confounding variables of the study?....weight may be a big one.
Indeed, thats a good point! Well in reality exercise is added to ones life to compensate for a more sedentary work style. If you already have an active life style then by the very nature of your life you are getting exercise. :D
A lot of this advice is just based on "myths" it is not research based. This would suit me. I could just go to the gym on weekends and do low intensity exercise during the week:)
Indeed, this actual study indicates that would be quite effective!
@justtryme90 we also don't have to wait for the weekend - just move every hour and flex your body from head to toes and have some micro breaks - saves us from diabetes. Or just walk up and down the stairs too
Seems like a bit more physical activity than that is needed. Not that those things aren't a good start :)
On the plus side, I do all of those things already so I guess I'm headed in the right direction.
@justtryme90 indeed - so you're going to the next level :)
I hope so, I am just trying to think more of my health as I get older. I realize I am not the invincible 20 something I used to be :D
@justtryme90 hmmm... wonder how young you actually are
well.. they say we're as old as how we feel :D
Right on, I just wish I felt a little younger lol
I am belonging to those who want to get some exercises session... My health is not as good as 10 years ago (when I was biking 20km every week day). I would like to try restarting a little something every week-end.
I too need to get back into it. When I was a big younger I was a big workout buff, loved my lifting and such. Then PhD happened, and I just couldn't find the time. Getting a bit rounder in the middle section as of late and I really need to start taking better care of my body. This work gives me hope that even a bit of weekend efforts can make a lot of a difference :)
Good to know...for those of us too lazy on the weekdays. :)
There are a good many of us that's for sure.