Squeezing workouts into just one or two days per week can significantly reduce the chances of an early demise, according to a study.
Individuals who adopted the 'weekend warrior' strategy had a significantly lower likelihood of dying from various causes, including heart disease. cancer those who did not participate.
Moreover, the advantages were quite comparable to those who distributed their physical exercise into smaller sessions over the week.
According to researchers, their discoveries indicate that the type of exercise does not matter as long as individuals attain at least 150 minutes (2.5 hours) of moderate to intense physical activity weekly.
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 condensed into one or two days or distributed evenly — you can considerably lower your chances of succumbing to heart disease, cancer, or other fatal conditions.'
'This message brings good tidings for individuals with hectic schedules who find it challenging to squeeze in routine exercise but can allocate a focused period of physical activity during weekends or over a few days.'
'The study offers comforting proof that even occasional exercise can yield long-term health advantages, simplifying efforts for individuals to emphasize their wellness despite packed timetables.'
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 lower risk of mortality due to various causes, heart-related diseases, and cancers when they achieved at least 150 minutes of weekly exercise.
For those who exercise only on 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 actively engaged regular group, the overall mortality rate was reduced by 26 percent; deaths due to cardiovascular diseases dropped by 24 percent; and cancers led to 13 percent fewer fatalities among its members.
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 research findings, it stands out as the initial one to examine how physical activity levels tracked through accelerometers correlate with the likelihood of dying from heart diseases or cancers.
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 sporadic intense exercise done by weekend warriors would lower their chances of dying from illness.
Dr Li stated, "This underscores the belief that adhering to the recommendation of 150 minutes of physical activity each week is crucial for long life, irrespective of how the activities are scheduled."
'Any activity – whether it’s organized exercises like running or everyday chores like tending to your garden – can count towards your fitness goals if the effort level ranges from moderate to intense.'
Dr Keith Diaz of the American Heart Association stated, "While many individuals find it challenging to incorporate regular exercise into their weekday routines, this study indicates that engaging in physical activity solely over the weekend can also provide significant health advantages."
'An important point to keep in mind is that cramming 150 minutes of workout into only one or two days might be too much for your body.'
'Some studies indicate that individuals who exercises only during weekends may face a somewhat greater chance of experiencing musculoskeletal injuries than those 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 routines and gradually increase your activity levels over time.'
'This can lower your chance of getting injured.'
Participants were aged 37 to 73, with an average age of 62. More than half (56 per cent) were women and 97 per cent were white.
They only had their physical activity measured for one week at the beginning of the study and their health was monitored for an average of eight years.
The sensors recorded various actions like walking, running, indoor cycling, using an ellipse machine, doing housework, tending to the garden, and enjoying recreational pursuits such as dancing.
According to the accelerometer data, 42 percent of the participants fell into the category of weekend warriors, 24 percent were considered active regularly, and 34 percent were deemedinactive.
Over an eight-year period of monitoring, approximately 4,000 grown-ups passed away due to various reasons, with roughly 17 percent succumbing to heart-related issues and around 45 percent dying from cancer.
When compared to 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 with a degree, nonsmokers, nondrinkers, less prone to having Type 2 diabetes, and generally had a lower body mass index.
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