In a surprising discovery, researchers from Harvard Medical School found that squeezing the recommended 150 minutes of moderate to vigorous activity per week into just one or two days may offer similar heart health benefits compared to spreading it out over the entire week. The study, published in the Journal of the American Medical Association (JAMA) and reported by NBC, indicates that even “weekend warriors,” those who engage in more intense exercise over the weekend, may experience a reduced risk of heart attack and heart failure.
Traditionally, health guidelines have advised individuals to disperse their physical activity throughout the week. However, new research challenges this approach, suggesting that getting the required amount of exercise in any pattern is beneficial for heart health. Dr. Patrick Ellinor, one of the study’s co-authors, commented that the discovery was unexpected, but the main goal remains for individuals to achieve the recommended 150 minutes of physical activity per week, regardless of how they distribute it.
To delve into the effects of different exercise patterns, researchers analyzed data from the UK Biobank, a large database with over 500,000 participants aged 40 to 69. The team selected a subset of 89,573 participants who wore wrist-mounted accelerometers for a week. These devices provided continuous measurements of physical activity levels.
The researchers categorized participants into three groups: weekend warriors (those who condensed their physical activity into one or two days), regular exercisers (those who spread their activity across multiple days), and inactive individuals. The team then followed the participants for an average of 6.3 years.
The results indicated that weekend warriors experienced a 27% reduction in heart attack risk, while regular exercisers saw a 35% decrease. Similarly, the risk of heart failure was 38% lower among weekend warriors, compared to a 36% decrease in the regular exercisers’ risk. However, the study has some limitations, as the activity data was only collected for one week, and the researchers couldn’t determine if participants maintained the same exercise patterns in the follow-up period.
Experts emphasize the importance of avoiding overuse injuries when compressing exercise into just a couple of days. Exercise physiologist, Keith Diaz advises building up to a more intense routine and properly warming up and cooling down to prevent injuries. Low-impact activities like swimming and biking are recommended, as they are less likely to cause joint damage.
Although the study brings positive news for those with busy schedules, experts stress the need to listen to one’s body and be mindful of potential injuries. Dr. Gregory Katz warns against ignoring persistent aches or strains, as they may indicate harmful strain on the body.
In conclusion, while exercising regularly throughout the week is ideal, the new study suggests that even cramming exercise into the weekend can be beneficial for heart health. The key takeaway remains that individuals should aim for 150 minutes of moderate to vigorous physical activity each week, regardless of how they choose to fit it into their schedules.
