A recent study published in Nature Aging reveals promising news for “weekend warriors”—people who manage to exercise only on a couple of consecutive days each week. Researchers from China used data from the UK Biobank to track over 75,000 participants for an average of eight years. They discovered that those who crammed their physical activity into just two days a week, while inactive the rest of the time, still experienced significant health benefits. These weekend warriors saw comparable results to individuals who exercised regularly throughout the week, suggesting that even concentrated bursts of exercise can have a powerful impact on health. Participants who managed to engage in at least 150 minutes of moderate or vigorous physical activity over two days had notably lower risks for various health conditions, such as dementia, stroke, and Parkinson’s disease.
The study also highlights the importance of exercise for aging populations, with individuals over 65 seeing especially pronounced benefits. Weekend warriors reduced their risk of dementia by 26%, stroke by 21%, and Parkinson’s by 45%. They also experienced a 40% reduction in depression rates and a 37% lower risk of anxiety. Interestingly, the researchers accounted for factors such as sex, substance use, and pre-existing conditions to ensure the results weren’t skewed. The key takeaway is that whether it’s a weekend jog, a long walk, or playing with kids, a few days of consistent exercise can lead to substantial health benefits. While spreading activity throughout the week may be ideal, this research offers hope to those struggling to fit exercise into a busy schedule, showing that even weekend efforts can make a big difference.
