Exercise has tons of health perks, right? But does gigging out once you hit the weekend really count for anything? You might be surprised to learn that a new study shows hitting the gym just on weekends could actually lower some people’s chances of dying early.
Researchers, diving into the world of busy folks and specifically those living with diabetes, wanted to see how these individuals could weave physical activity into their packed lives. Why diabetes? Well, the benefits of working out—like tackling insulin resistance—are especially crucial for that crowd.
As pointed out by a research team from the US, China, and Australia, “Many individuals find it tough to squeeze in regular exercise throughout the week owing to time restrictions.” They continue, “To tackle this, some folks opt to jam their recommended moderate-to-vigorous physical activity (or MVPA) into just one or two sessions each week—this is known as the ‘weekend warrior’ method.”
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The research team took a good look at data from 51,650 adults with diabetes, grouping them into four categories: people who didn’t do any MVPA, those who did less than 150 minutes a week, those who adhered to 150 minutes in three or more sessions, and finally, the weekend warriors who satisfied the 150-minute mark in just one or two sittings.
No surprise—any level of exercise showed benefits, but especially for those adhering to the MVPA guidelines. Participants managing three weekly sessions recorded a 17% reduction in their risk of dying during the study, and a 19% decrease specifically from cardiovascular issues.
But guess what? The weekend warriors had it even better! They saw a whopping 21% drop in overall mortality risk, alongside a 33% lower risk of dying from heart-related conditions. So, even if you can only squeeze in one or two exercise sessions a week, there are still worthwhile health benefits.
The team points out that even those getting less than 150 minutes of MVPA each week enjoyed a decline in overall mortality compared to those who didn’t get active. They state, “This highlights the significance of any physical activity for individuals with diabetes.”
It’s worth noting that while the study positions a potentially big correlation, it doesn’t prove cause and effect. Relying on self-reported data can paint a limited, sometimes mixed picture—especially since it solely focused on the diabetic population. Yet, lots of previous research aligns with the idea that even a small dose of exercise can lead to benefits.
Past findings have mostly agreed that the weekend warrior strategy nets nearly the same health outcomes as a week full of workouts—as long as you’re hitting those recommended goals, both for physical and mental well-being!
This perspective provides hope for those finding it hard to fit gym time into their hectic workweek, but keep in mind that studies (yes, including this one) classify weekend warriors as anyone who only manages structured exercise one to two times a week, regardless of the exact days.
The researchers also mention, “Earlier studies indicate that weekend warriors could enjoy mortality benefits similar to those who are regularly active, although these findings may differ across various population attributes—like non-leisure-time activity.”
Details of this study were shared in the Annals of Internal Medicine.
