Evidence also suggests that so-called ‘weekend warriors’, who engage in intensive physical activity for one or two days a week, can reduce the risk of more than 200 diseases, including heart disease and diabetes.
The key is ‘more than 150 minutes of moderate-intensity physical activity per week.’ To promote health, the World Health Organization (WHO) recommends practicing 150-300 minutes of moderate-intensity physical activity per week, 75-150 minutes of high-intensity physical activity, or a mixture of the two levels of physical activity. If these conditions are met, it has been shown to be as effective in preventing various diseases as exercising consistently throughout the week.
According to this study led by medical staff at Massachusetts General Hospital under Harvard Medical School, ‘weekend exercise’ was associated with lowering the risk of developing a total of 264 diseases, and showed no significant difference compared to exercising regularly almost every day.
The research results were published on the 26th (local time) in Circulation, the American College of Cardiology’s journal.
According to related reports such as the Guardian and Neuroscience News, co-senior author Dr. Shaan Khurshid, a cardiologist at the Demulas Cardiac Arrhythmia Center at Massachusetts General Hospital, said, “(Study results) show that exercise quantity rather than exercise pattern has health benefits. “It shows that this is important,” he said. “The important thing is to fill that amount of exercise in a way that suits you.”
The researchers analyzed data on 80,573 people extracted from the ‘British Biobank’, which has accumulated medical data on over 500,000 British adults. They wore wrist accelerometers, and their total physical activity and exercise time of various intensities over the course of a week were measured.
The research subjects were divided into three categories. Based on the recommendation for moderate physical activity of 150 minutes or more, participants were classified as ‘weekend warriors’, ‘regular exercisers’, and ‘inactive’. Over several years of follow-up, the researchers examined the association between types of physical activity and the incidence of 678 diseases across 16 disease types (including mental health, digestive, neurological, etc.).
The results of the study showed that both weekend exercise warriors and regular exercisers significantly reduced the risk of more than 200 diseases compared to the inactive lifestyle group. In particular, the strongest association was observed for cardiometabolic diseases such as high blood pressure (23% decrease in weekend exercise warriors and 28% decrease in regular exercise waves) and diabetes (43% and 46% decrease, respectively). Although the numbers were different, this association was confirmed in all disease categories examined.
According to the National Health Information Portal, moderate intensity exercise is defined as 50 to 70% of maximum heart rate, and high intensity is defined as 70% or more of maximum heart rate. Moderate-intensity activities include activities that slightly require breathing, such as brisk walking, biking at a moderate speed, tennis doubles, or swimming, while high-intensity activities include mountain climbing, playing badminton, jogging, and jumping rope. Usually, the moment when it becomes difficult to continue speaking during exercise is considered the dividing line between moderate and vigorous exercise.
Similar results were obtained in previous studies. In 2017, Dr. Gary O’Donovan, a physical activity researcher at Loughborough University in England, found that weekend exercise warriors and regular exercisers who met their physical activity goals were less likely to die from cancer or cardiovascular disease than inactive people. A recent study by Chinese scientists published in the international academic journal ‘Nature Agigne’ also found that if you meet the recommended 150 minutes of moderate-intensity activity per week through weekend exercise, you will have a 23% lower risk of dementia, a 13% lower risk of stroke, a 49% lower risk of Parkinson’s disease, and a lower risk of depression of 26%. It was found to reduce the risk of developing anxiety by 28%.
관련 자료:(Associations of “Weekend Warrior” Physical Activity With Incident Disease and Cardiometabolic Health-
Park Hae-sik, Donga.com reporter [email protected]
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2024-09-27 18:45:11