"Weekend warriors": is exercising only on weekends good for you?
Physical ActivityKey points
- "Weekend warriors" had 30% lower all-cause mortality.
- Cardiovascular mortality was 40% lower and cancer mortality 18% lower.
- Results were similar to people who were regularly active.
- Intense activity after a week of sitting raises injury risk.
What the research shows
In pooled data from more than 63,000 adults in England and Scotland, people who got the recommended amount of activity in just 1 or 2 sessions a week (“weekend warriors”) had about 30% lower all-cause mortality, 40% lower cardiovascular mortality and 18% lower cancer mortality than inactive people. Their results were similar to those of people who were active more regularly (O’Donovan et al., 2017).
But do not forget about sitting
Even with weekend activity, long hours of sitting during the week carry their own risks. A meta-analysis found that 60 to 75 minutes of moderate activity a day largely offsets them (Ekelund et al., 2016). Guidelines also recommend sitting less (Bull et al., 2020).
- Add short walks on weekdays.
- Stand up every 30 to 60 minutes.
- Warm up before weekend sports to lower injury risk.
Frequently asked questions
Is it better to spread exercise over the week?
Total weekly activity matters most for mortality. Spreading it out may lower injury risk and help with blood sugar, mood and sleep.
How do I avoid injuries as a weekend warrior?
Warm up, build up gradually and add a short strength session or walks on weekdays.
Sources
- O’Donovan et al. (2017). Association of “Weekend Warrior” and Other Leisure Time Physical Activity Patterns With Risks for All-Cause, Cardiovascular Disease, and Cancer Mortality. JAMA Internal Medicine 177(3):335. doi:10.1001/jamainternmed.2016.8014
- Ekelund et al. (2016). Does physical activity attenuate, or even eliminate, the detrimental association of sitting time with mortality? A harmonised meta-analysis of data from more than 1 million men and women. The Lancet 388(10051):1302-1310. doi:10.1016/S0140-6736(16)30370-1
- Bull et al. (2020). World Health Organization 2020 guidelines on physical activity and sedentary behaviour. British Journal of Sports Medicine 54(24):1451-1462. doi:10.1136/bjsports-2020-102955
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