Great news for the busy bees out there: if you struggle to fit workouts into your weekday schedule, you may still benefit from exercising on the weekends. For years, experts have recommended getting at least 150 minutes of exercise per week. While many assume this must be spread out for optimal benefits, recent research suggests otherwise.
According to a recent study, those who have all their physical activity in one or two days can enjoy similar brain health benefits to those who spread their workouts throughout the week. Let’s review the main findings.
Studies findings on brain health and exercising on the weekends
A recent study published in the British Journal of Sports Medicine analyzed data from over 10,000 participants in the Mexico City Prospective Study. Over a 16-year period, researchers found that people who exercised on weekends experienced a lower risk of mild cognitive impairment compared to those who didn’t exercise. The percentage of cases among people who exercise on the weekends and regular exercisers were quite similar.
Another study from Nature Aging explored a broader range of brain health conditions. This research involved over 75,000 participants from the UK Biobank, and data was collected using fitness trackers. Those who worked out during the weekends showed comparable benefits to those who exercised regularly throughout the week. Reductions in risk were impressive: 23% lower for dementia, 13% for stroke, 49% for Parkinson’s, 26% for depression, and 28% for anxiety.
Experts have noted that the positive impact of exercise on brain health may be due to increased levels of brain-derived neurotrophic factor, greater brain volume, and enhanced executive function and memory. These findings are promising for those who feel they don’t have time for daily workouts but can manage to be active over a couple of days.
Making the most out of your weekend workouts
While the results are encouraging, experts emphasize the importance of being mindful when packing all your exercise into a couple of days. Dr. Michael Fredericson of Stanford Medicine highlights that while hitting the 150-minute goal is beneficial, doing too much in a short period of time can lead to injury. If you’re aiming for more intense goals, like 300 minutes per week, it’s best to split the sessions or gradually increase activity levels.
Despite the potential risks, the overall message is powerful: you can structure your exercise routine to suit your lifestyle, whether that means daily workouts or weekend sessions. The key is to stay active in a way that works for you and pay attention to your body while exercising.
Weekend efforts can offer significant protection against cognitive decline and mental health conditions. So, the next time you don’t have enough time during the week, a few high-energy weekend sessions could be just what you need. It doesn’t have to be necessarily weekends; you can also structure your routine to dedicate a couple of weekdays to your workouts.