Study Shows Weekend Warriors Can Achieve Same Weight Loss Benefits as Daily Exercisers
In today’s fast-paced and time-consuming world, finding the time to exercise regularly can be a challenge for many individuals. However, a recent study published in the journal Obesity has revealed that even if you can only exercise once or twice a week, you can still achieve the same weight loss benefits as those who exercise more frequently, as long as you meet certain minimums for duration and intensity.
The World Health Organization (WHO) and most governments recommend that adults engage in at least 150 minutes per week of moderate physical activity or 75 minutes per week of vigorous physical activity. These guidelines can be difficult to meet for individuals with busy lives. However, the study found that people labeled as “weekend warriors,” who condense their exercise into just Saturday and/or Sunday, can still lose the same amount of weight as those who exercise every day, as long as they meet the recommendations set out by the WHO.
This discovery is particularly significant for individuals whose jobs require them to sit for most of the day, such as taxi and bus drivers or office workers. These individuals often struggle to find the time to exercise regularly and offset the hazards of a sedentary lifestyle. The study offers them an alternative choice to keep fit and improve their overall health.
Lead author Lihua Zhang, a healthcare scientist at Fuwai Hospital and professor at Peking Union Medical College in Beijing, China, believes that promoting the weekend warrior pattern is crucial for individuals who cannot meet the recommended frequency in current guidelines. “Our study could offer them an alternative choice to keep fit,” Zhang stated.
To conduct the study, researchers gathered data from over 9,600 participants aged between 20 and 59 years old. These participants took part in the US National Health and Nutrition Examination Survey between 2011 and 2018. The team assessed the participants’ abdominal and general body fat using a non-invasive body composition scan called dual-energy x-ray absorptiometry, as well as other measurements such as BMI.
The results showed that both the weekend warriors and regularly active participants had lower abdominal and body fat, smaller waist circumferences, and lower BMIs compared to the inactive group. This suggests that engaging in physical activity, even if it is condensed into just one or two days a week, can still have significant health benefits.
Dr. Beverly Tchang, Assistant Professor at Weill Cornell Medicine in New York, emphasizes that the main takeaway from this study is that people should be active in any manner that suits their lifestyle. “All types of exercise are welcome, whether that be running, hiking, cycling, climbing, or other options,” Dr. Tchang stated.
So, if you find it challenging to exercise regularly due to time constraints, don’t worry. The study shows that being a weekend warrior can still lead to weight loss and improved health. Whether it’s going for a run, hiking in nature, cycling with friends, or finding other ways to stay active, the key is to find an exercise routine that works for you and fits into your busy schedule. Remember, any form of physical activity is beneficial, so get up and move to improve your overall well-being.
