New Study Finds “Weekend Warrior” Exercise Provides Similar Heart Health Benefits as Regular Physical Activity
A recent study conducted by investigators at Massachusetts General Hospital (MGH) has found that a concentrated form of exercise known as the “weekend warrior” pattern can provide similar heart health benefits as exercise spread out more evenly over the week. The findings, published in the Journal of the American Medical Association (JAMA), suggest that individuals who find it challenging to allocate time for exercise during a busy work week can still improve their cardiovascular outcomes by focusing on one to two days of moderate-to-vigorous physical activity, typically over the weekend.
The study analyzed data from the prospective UK Biobank study, which included information from 89,573 individuals. Participants wore wrist accelerometers that recorded their total physical activity and the time spent at different intensities over a week. The participants were categorized into three groups: inactive (less than 150 minutes of exercise per week), active weekend warriors (at least 150 minutes of exercise, with at least half achieved in 1-2 days), and active-regulars (at least 150 minutes of exercise, spread out over several days).
After adjusting for potential confounding factors, both the active weekend warrior and active-regular groups showed similarly lower risks of heart attack, heart failure, atrial fibrillation (an abnormal heart rhythm), and stroke compared to the inactive group. Specifically, the active weekend warriors had a 27% lower risk of heart attack, a 38% lower risk of heart failure, a 22% lower risk of atrial fibrillation, and a 21% lower risk of stroke. The active-regulars had even lower risks, with a 35% lower risk of heart attack, a 36% lower risk of heart failure, a 19% lower risk of atrial fibrillation, and a 17% lower risk of stroke.
Lead author Shaan Khurshid, MD, MPH, from the Demoulas Center for Cardiac Arrhythmias at MGH, states, “Our analysis represents the largest study to address this question.” These findings suggest that interventions to increase physical activity, even when concentrated within a day or two each week, can significantly improve cardiovascular outcomes.
Senior author Patrick T. Ellinor, MD, PhD, acting chief of Cardiology and co-director of the Corrigan Minehan Heart Center at MGH, adds, “Our findings suggest that interventions to increase physical activity, even when concentrated within a day or two each week, may improve cardiovascular outcomes.” The researchers also plan to investigate whether weekend warrior-like activity could be associated with reduced risks of a wider range of diseases.
The study’s findings have important implications for individuals who struggle to find time for exercise during the week. By focusing their physical activity on the weekend, they can still reap the benefits of improved heart health. Current guidelines recommend at least 150 minutes of moderate-to-vigorous physical activity per week for overall health. However, this study suggests that the concentrated form of exercise may be just as effective.
This work was supported by the National Institutes of Health, the American Heart Association, the European Union, and the President and Fellows of Harvard College. The research team hopes that their study will encourage individuals with busy schedules to prioritize physical activity, even if it means concentrating it into one or two days a week.