Weekend warriors lower risk of premature death, study finds

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Adults should get 150 minutes of physical activity and two days of muscle-strengthening activities per week. American Physical Activity Guide. That might seem like a lot if you’re trying to spread it out during the week by working, shopping, cooking, and cleaning.

Study author Leandro Rezende said there was not much difference in all-cause or cause-specific mortality between regular exercisers and weekend warriors, as long as they engaged in the same amount of moderate to vigorous physical activity during the week. Assistant Professor of Epidemiology, Department of Preventive Medicine, Federal University of São Paulo, Brazil.

“This is good news as the Weekend Warrior workout mode may be a more practical option for many people to achieve the recommended level of physical activity,” Rezende said in an email.

Research has found that as long as you get the 150 minutes or more of exercise a week that an adult needs, you can do it as long as you can help reduce mortality.

The findings could help public health officials promote physical activity even in busy populations and support “every minute of physical activity counts,” said Eric Shiroma, a researcher at the National Institute on Aging. the opinion of.

CNN fitness contributor Dana Santas often hears clients talk about their crazy workday schedules as a reason not to exercise.

“Certainly, they don’t want to sacrifice much-needed sleep by waking up early or wasting precious family dinner time by hitting the gym right after get off work,” says Santas, a certified sleep specialist. Professional fitness and mind-body coach. Sporty. “These are valid concerns because we all need sleep to function.

“Compared to fast food, family meals not only represent a good time, but also increase the opportunity for healthy eating. »

Other health effects to watch out for

The mortality benefits of weekend exercise are good news for busy workday people, Santa says. But there are benefits to training within a week.

The study did not take into account the effects of daily exercise on sleep, injury or mental health, so it’s important to keep that in mind, she added.

“The body is designed for movement,” Santa Claus said. “If you’re working too hard on weekends, sitting all week may increase your susceptibility to injury.”

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With that in mind, it’s more important for the weekend Warriors to make sure they warm up properly and pay attention to their form, she said.

A 2018 study Physical activity was also found to play an important role in mental health. Compared with people who didn’t exercise, study participants who reported exercising had about 1.5 fewer “self-reported poor mental health” days in the past month.

A big part of many aspects of health is sleeping well. Santa says getting enough exercise every day helps our bodies rest naturally at the end of the day.

This routine to help you sleep won’t necessarily make you sweat and get short of breath, but you should work on increasing your breathing and heart rate, she adds.

That could mean spending 20 to 25 minutes brisk walking, cycling, or doing bodyweight exercises to get a better night’s sleep, Santa says.

Shiroma recommends five ways to stay physically active in your life: Find small ways to take the stairs; exercise the way you like; socialize with friends; set and reward goals; and build back gradually when you lose your routine.

www.cnn.com



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