'Weekend warriors' get comparable health benefits to regular exercisers: new study

A recent study confirms previous findings that completing the recommended amount of weekly aerobic physical activity in one or two sessions can be as effective as spreading it throughout the week. The Canadian 24-hour movement guidelines advise adults to aim for 150 minutes of moderate-to-vigorous aerobic physical activity weekly. However, finding time for daily exercise can be challenging, particularly for those juggling work and other responsibilities. Many struggle to prioritize fitness on weekdays but have more time on weekends. This pattern has led researchers to use the term “weekend warrior” to describe individuals who complete their recommended weekly aerobic exercise in one or two concentrated sessions instead of spacing it out. For those who struggle to find time during busy weekdays, this approach could offer a more accessible option to obtain the health benefits of aerobic physical activity. Published on April 2 in the Journal of the American Heart Association, the study found that the “weekend warrior” approach delivers comparable health benefits to more frequent exercise spread throughout the week. Researchers analyzed physical activity data from more than 93,000 adults using wrist-worn accelerometers to track their body movement over seven days. The study relied on data from the U.K. Biobank, a large biomedical database that provides extensive health and lifestyle insights for research purposes. The study grouped participants into three categories: “active weekend warriors,” who completed most of their activity within one or two days; “active regulars,” who exercised more evenly throughout the week; and “inactive” individuals. Findings showed that both “active regulars” and “weekend warriors” experienced similar reductions in the risk of death from cardiovascular disease, cancer and other causes, reinforcing the idea that the total volume of exercise is more important than how it’s distributed throughout the week. For many Canadians, these findings could be a game-changer. According to ParticipACTION’s latest report card, “less than half of adults in Canada are currently meeting physical activity guidelines, and lack of time is definitely one of the major barriers that people face,” said Markus Duncan, a data scientist at ParticipACTION who studies the benefits of active living. Duncan emphasized that consistency matters more than timing. “Whether you happen to squish it all into two days or spread it out over the week, as long as you are working towards that, you’re more likely to have better health outcomes.”

• Ozempic for kids? Doctors are being encouraged to offer weight-loss drugs to Canadian teens
• Study suggests CT scans could cause 100,000 more cancer cases in U.S.

For beginners, however, easing into physical activity is crucial. Duncan said that attempting to complete all 150 minutes at once or within two days may increase the risk of injury. “Building up that base level of fitness takes time and can even start with just 10 minutes of going for that brisk walk,” he said. Even brief aerobic physical activity sessions can make a difference, said Robert Ross, an exercise physiology professor at Queen’s University who worked on the Canadian 24-hour movement guidelines. “The greatest reduction in health risk doesn’t occur from going from 130 minutes to 150; it occurs when you move from doing very little to something.” “The most recent meta-analyses are suggesting that as little as three or five minutes of moderate to vigorous physical activity in a day is associated with substantial reductions in health risk,” Ross said. Whether it’s enjoying a fun activity on the weekend or sneaking in a dance session, the key is to move whenever you can and in a way that feels right for you. Our website is the place for the latest breaking news, exclusive scoops, longreads and provocative commentary. Please bookmark nationalpost.com and sign up for our newsletters here.