A recent study revealed that focusing the recommended 150 minutes of moderate-to-vigorous physical activity on just one or two days of the week may provide the same cognitive health benefits as spreading it out evenly. The researchers were particularly interested in the impact of concentrated physical activity on the risk of dementia, Parkinson’s disease, and stroke. They found that individuals who engaged in more than half of their weekly exercise on their days off experienced similar benefits to those who exercised consistently throughout the week. By concentrating physical activity on limited days, the body has more time to recover and strengthen during the remaining days with less activity.
Expert opinion supports the idea that participating in moderate to vigorous physical activity for at least 150 minutes per week can significantly improve health outcomes. A new study published in Nature Aging focused on the distribution of this activity and how it impacts brain health. By analyzing data from over 75,000 participants in the UK biobank, researchers found that individuals who engaged in the majority of their physical activity on just two days a week showed similar health benefits, particularly in terms of cognitive health. The study aimed to address the gap in research regarding the timing and pacing of recommended levels of physical activity.
The participants in the study were divided into three groups based on their level of physical activity: inactive individuals, regularly active individuals who spread their activity evenly throughout the week, and weekend warriors who concentrated their exercise on one or two days. The researchers closely monitored the participants for over 8 years to track the incidence of dementia, Parkinson’s disease, stroke, and other mental health disorders. Experts have highlighted the numerous ways in which moderate to vigorous physical activity benefits the brain, such as increasing blood flow, promoting nerve growth, reducing inflammation and plaque build-up, and enhancing mood through neurotransmitter modulation.
While some experts believe that physical activity presents various cognitive benefits, the consistency and magnitude of these effects require further investigation. For individuals already experiencing symptoms of dementia or Parkinson’s disease, activities like walking and tai chi may be helpful, but effectiveness can vary. It is important to engage in general daily activities to keep the body moving, allowing for recovery after more intense exercises. The weekend warrior approach may be suitable for those unable to exercise regularly throughout the week, with experts recommending a combination of daily walking and longer, more intense activities on the weekends.
Researchers have suggested that a weekly schedule that incorporates daily activities like walking, gardening, and taking the stairs can be complemented by more intense exercises on the weekends. Activities such as hiking, biking, swimming, playing tennis, or practicing yoga can provide additional benefits when done on the weekends. However, a proper warm-up and cool down are essential to prevent injury and support recovery. While the study provides promising evidence for the benefits of a weekend warrior exercise pattern, more research is needed to fully understand the impact on brain health. Overall, maintaining a balance of daily activity and more intense exercises can contribute to improved cognitive health and overall well-being.
