Millions of years ago, physical activity was a part of everyday life for our ancestors. Over the years, with advancements in technology, people have become more sedentary. However, to maintain good health, it is important to keep moving. The World Health Organization recommends at least 150 minutes of moderate-intensity physical activity per week. While the benefits of staying active are well-established, questions remain about whether weekend warriors, who exercise on just a couple of days per week, receive the same benefits as those who spread their activity throughout the week.
A recent study analyzed data from nearly 90,000 individuals in the UK to determine the impact of modern exercise patterns on overall disease risk and cardiometabolic disease risk. The participants were divided into three groups based on their level of physical activity: Inactive, weekend warriors, and regular activity. The results showed that both the weekend warriors and regular activity groups had lower disease risks compared to the inactive group, with the strongest associations seen for cardiometabolic conditions such as hypertension, diabetes, obesity, and sleep apnea. Overall, both active groups experienced a reduced risk of more than 200 diseases.
While the study had strengths in using accelerometer data to objectively measure physical activity levels, it also had limitations such as being based on a single UK sample of predominantly white individuals. Additionally, only one week of activity data was captured, which may not accurately represent long-term activity levels. Despite these limitations, the findings suggest that even if individuals find it challenging to exercise daily, they can still achieve health benefits by exercising just a couple of days per week.
Exercise has numerous benefits for cardiovascular health, including improvements in peripheral circulation, vascular tone, and controlling comorbidities such as high blood pressure, diabetes, and sleep apnea. High vagal tone associated with exercise is linked to reduced inflammation, lower heart rates, better stress resiliency, and enhanced cardiovascular function. Exercise also encourages the liver to produce more high-density lipoproteins (HDL) particles, reduces systemic inflammation in the body, and expends calories to decrease the risk of obesity and related conditions like diabetes.
For individuals looking to start or maintain an exercise routine, finding enjoyable activities, setting realistic goals, creating a schedule, incorporating physical activity into daily routines, exercising with a buddy, trying different activities, and tracking progress are key strategies. It is important to ensure that you are healthy enough to start an exercise program and listen to your body to prevent musculoskeletal issues. Embracing digital health and leveraging technology to promote physical activity can help individuals take charge of their cardiovascular well-being and lead healthier, more active lives.
The key takeaway from the study and experts’ advice is the importance of getting active when possible. Achieving the recommended 150 minutes of moderate-intensity physical activity per week can significantly reduce the risk of a wide range of health conditions. Whether you exercise regularly throughout the week or just a couple of days, the benefits of staying active are clear in reducing disease risks and promoting overall health and well-being.
