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If All You Can Do is Be A Weekend Warrior, Your Heart Will Thank You

The strongest benefits were observed for cardiometabolic conditions such as incident hypertension, diabetes, obesity, and sleep apnea.

The official recommendation of achieving at least 150 minutes of moderate-to-vigorous physical activity per week is associated with a lower risk of adverse cardiovascular events and represents an important public health priority. Many people have schedules that make it difficult to get to the gym or work out at home during the work week and may only be able to exercise on the weekends, so-called “weekend warriors”. 

Although physical activity commonly follows a “weekend warrior” pattern, in which the impact of following a “weekend warrior” pattern of exercise across a range of diseases is unknown but a new study examined the outcomes of this group. 

WEEKEND WARRIOR STUDY

The researchers examined associations between physical activity patterns and incidence of 678 medical conditions in 89,573 participants (63 years of age; 56% women) of the UK Biobank prospective cohort study who wore an accelerometer for 1 week between June 2013 and December 2015. The accelerometer measured movement and made it possible to examine how much exercise was done on a daily basis, on weekdays versus weekend warriors. 

The three groups identified were:

  1. Inactive: Less than 150 minutes of moderate-to-vigorous activity per week.
  2. Weekend warriors: At least 150 minutes of moderate-to-vigorous activity per week, mostly over 1 or 2 days.
  3. Regular activity: At least 150 minutes of moderate-to-vigorous activity per week, spread more evenly throughout the week.

RESULTS

When compared to inactive (<150 minutes moderate-to-vigorous physical activity/week), both the weekend warrior activity and regular activity are broadly associated with a lower risk of over 200 diseases.

The strongest benefits were observed for cardiometabolic conditions such as incident hypertension, diabetes, obesity, and sleep apnea.

For example, weekend warrior and regular exercise were associated with a 23% and 28% lower risk of high blood pressure, respectively, and a 43% and 46% lower risk of diabetes.

When weekend warrior and regular activity were compared directly, there were no conditions for which effects differed significantly. 

CONCLUSIONS

Achievement of the recommended amount of time each week exercising was associated with a lower risk for >200 diseases.

Associations appear similar whether physical activity follows a weekend warrior pattern or is spread more evenly throughout the week.

 Here are a few tips to get more minutes of exercise into your week:

  • Walk more during the day (parking farther away than you have to, taking the stairs instead of the elevator, etc.).
  • Do a quick 5- to 10-minute workout before you start your day.
  • Take short exercise breaks throughout your day—bust out a few squats while you’re waiting for your coffee to brew, for instance.
  • When planning family time or get-togethers with friends, plan hikes or walks, museum visits, mini golf games, or anything else that gets you moving.

About the author: Dr. Joel Kahn is one of the world’s top cardiologists and he is passionate about scientifically showing the body’s ability to heal itself through proper nutrition. He is on a mission to try to prevent all future heart attacks by educating and inspiring people to follow an active and holistic lifestyle by applying cutting-edge science to their lives.

At his core, Dr. Joel Kahn believes that plant-based nutrition is the most powerful source of preventative medicine on the planet. Having practiced traditional cardiology since 1983, it was only after his own commitment to a plant-based vegan diet that Dr. Kahn truly began to delve into the realm of non-traditional diagnostic tools, prevention tactics, and nutrition-based recovery protocols.

As with anything you read on the internet, this article should not be construed as medical advice; please talk to your doctor or primary care provider before changing your wellness routine. WHN does not agree or disagree with any of the materials posted. This article is not intended to provide a medical diagnosis, recommendation, treatment, or endorsement.  

Opinion Disclaimer: The views and opinions expressed in this article are those of the author and do not necessarily reflect the official policy of WHN/A4M. Any content provided by guest authors is of their own opinion and is not intended to malign any religion, ethnic group, club, organization, company, individual, or anyone or anything else. These statements have not been evaluated by the Food and Drug Administration. 

Content may be edited for style and length.

References/Sources/Materials provided by:

https://www.drjoelkahn.com/

https://www.kahnlongevitycenter.com/blog/if-all-you-can-do-is-be-a-weekend-warrior-your-heart-will-thank-you

https://www.ahajournals.org/doi/10.1161/CIRCULATIONAHA.124.068669

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Posted by the WHN News Desk
Posted by the WHN News Deskhttps://www.worldhealth.net/
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