Exercising Twice a Week, Even in Short Bursts, Offers Major Health Benefits
A new study suggests that working out for just Exercising Twice a Week can be enough to lower the risk of cancer, cardiovascular disease, and premature death. Researchers found that people who completed at least 150 minutes of moderate to vigorous physical activity in just two days experienced nearly the same health benefits as those who spread their workouts throughout the week.
The study, published in the Journal of the American Heart Association, revealed that individuals exercising primarily on weekends—often called “weekend warriors”—had a 32% lower risk of death from all causes, a 31% lower risk of cardiovascular disease-related death, and a 21% lower risk of cancer-related death. These findings challenge conventional recommendations that encourage distributing exercise across the entire week.
Dr. Zhi-Hao Li, an epidemiologist at Southern Medical University in Guangzhou, China, and the study’s corresponding author, emphasized that consistency, not frequency, is key to reaping the benefits of physical activity. “You don’t need to exercise every day to stay healthy. As long as you achieve 150 minutes of moderate to vigorous physical activity per week—whether packed into one or two days or spread out—you can significantly reduce your risk of dying from cardiovascular disease, cancer, or other causes,” he said.
Study Highlights the Impact of Physical Activity Exercising Twice a Week on Mortality Risks
To analyze the effects of different exercise patterns, researchers categorized nearly 100,000 participants from the UK, aged 37 to 73, into three groups: “weekend warriors,” who exercised primarily on one or two days; “active regulars,” who distributed their exercise throughout the week; and “inactives,” who failed to meet the recommended 150 minutes of weekly physical activity.
Participants wore accelerometers—devices that track movement—for seven days to capture a broad range of physical activities, including walking, jogging, cycling, gardening, household chores, and recreational activities like dancing. Over 42% of participants were classified as weekend warriors, while 24% were active regulars, and 34% were inactive.
Researchers then assessed how each group’s physical activity levels impacted the risk of mortality from all causes, cardiovascular diseases, and cancer. Using the International Classification of Diseases, Tenth Revision (ICD-10), they found that both weekend warriors and active regulars had significantly lower mortality risks than inactive participants.
Those in the active regular group had a 26% lower risk of death from all causes, a 24% lower risk of cardiovascular disease-related death, and a 13% lower risk of cancer-related death. The weekend warrior group saw similar reductions in mortality risks, reinforcing the study’s conclusion that concentrated bursts of exercise can offer substantial health benefits.
Experts Advise Caution Against Injury Risks
While the study presents encouraging news for those struggling to fit in daily workouts, experts caution that cramming intense exercise into one or two days may increase the risk of musculoskeletal injuries. Dr. Keith Diaz, a physiologist at Columbia University who was not involved in the study, warned that weekend warriors may be more prone to injuries if they do not warm up properly or gradually increase activity levels.
“One important caveat to remember is that trying to fit 150 minutes of exercise into just one or two days can be a lot on your body. Some research suggests that weekend warriors have a slightly higher risk of musculoskeletal injuries compared to those who exercise more regularly,” Dr. Diaz explained. “However, the benefits of exercising just on the weekend far outweigh the potential risks.”
To minimize injury risks, experts recommend incorporating proper warm-ups, gradually increasing exercise intensity, and including flexibility and strength training in workouts. They also highlight that consistent physical activity—whether concentrated on weekends or spread throughout the week—can improve heart function, reduce blood pressure, lower cholesterol, and decrease the risk of various chronic diseases, including type 2 diabetes, anxiety, depression, and several types of cancer.
The study provides reassurance for those with busy schedules that Exercising Twice a Week can have lasting health benefits. Dr. Li concluded, “This research offers encouraging evidence that making time for exercise, even if only on weekends, can significantly improve long-term health outcomes.”
