- You don't have to work out every day to lower your risk of heart attack and stroke.
- So-called "weekend warriors" who work out one or two days a week still enjoy the health benefits.
If you struggle to fit in exercise during the week, working out for a few hours on the weekends may have the same benefits, a new study suggests.
Researchers from Massachusetts General Hospital looked at data from 89,573 adults in the UK who tracked their activities for a week using an accelerometer — a device that logged their movement such as jogging, cycling, and walking.
They wanted to compare the health outcomes of sedentary people against those who got at least 150 minutes a week of moderate exercise, 75 minutes a week of vigorous activity, or a combination, per common recommended exercise guidelines. The researchers found that people who met the guidelines had lower risk of heart failure and stroke than their inactive peers — not a surprise, since previous research supports the benefits of getting enough exercise for health.
But this study also looked at when people exercised, and researchers found that it didn't seem to matter if participants worked out at regular intervals through the week, or did all their exercise in one or two big sessions, such as on the weekend.
These findings suggest that so-called "weekend warriors" experience similar health benefits as people who do shorter, more frequent gym sessions, according to the research, published July 18 in JAMA.
And cramming a week's worth of exercise into the weekend is a common habit, the researchers found, with more than half of the active participants in the study falling into that category.
The study was somewhat limited in that each participant was tracked for a week (and may have changed their habits, since they knew their activity was recorded, researchers noted).
However, the findings are supported by previous research in suggesting that weekend workouts could be a viable option for bringing the health benefits of exercise to people with a busy weekday schedule.
"If you're able to achieve those guideline-recommended levels over those one to two days of the week, then our findings show that you're getting a similar benefit as people who are able to distribute it more evenly," lead study author Dr. Shaan Khurshid told CNN. "You shouldn't be discouraged if you are one of those people where that kind of pattern works best for you."
Every bit of exercise can boost your health and fitness
The most recent study suggests that if you're going to fit all your exercise into the weekend, you'll need to log about two and half hours in those one or two days.
But don't despair if you'd rather spend your weekends catching up on Netflix than on a marathon gym session.
Other research has found that you can also get the health benefits of exercise in short, frequent bouts of activity throughout the day and week.
When you get your exercise, or how long you work out at a time, is less important than getting a cumulative 150 minutes (or more) throughout the week, available evidence suggests.
Both aerobic (cardio) and resistance training such as weight lifting are good for your health, with some studies suggesting a combination may be ideal to maximize the benefits.