Exercise Whenever You Can: New Study Shows Timing Doesn’t Matter
Exercise is known to be beneficial for overall health, especially for the heart. Current guidelines suggest that individuals should aim for 150 minutes of moderate-to-vigorous activity per week. But does it make a difference when you engage in exercise? Is it better to spread it out throughout the week or cram it all in during the weekend?
A recent study conducted by researchers analyzing data from the UK Biobank sought to answer this very question. The study involved approximately 90,000 healthy middle-aged individuals who wore wristbands equipped with accelerometers to track their activity levels. The primary focus was on moderate-to-vigorous activity.
The findings revealed that over a six-year period, those who regularly engaged in moderate-to-vigorous activity had lower risks of stroke, heart attack, heart failure, and atrial fibrillation compared to those leading a sedentary lifestyle. Significantly, the study also found that there was no difference in outcomes between individuals who concentrated more than half of their activity on the weekend compared to those who spread it out throughout the week.
In the study, individuals who engaged in more than 150 minutes of moderate-to-vigorous activity per week were dubbed “weekend warriors.” This term may evoke images of dedicated cyclists or football players, but it’s not an accurate representation. Rather, these individuals were ordinary middle-aged people incorporating exercise into their normal activities.
It’s important to note that the study’s definition of moderate-to-vigorous exercise was rather unambitious. The threshold used was three “mets,” or metabolic equivalent of task, which measures physical activity. To put it into perspective, regular household chores such as washing dishes or vacuuming exceed this threshold. Cycling at a brisk pace of 15mph on flat ground, for example, surpasses the threshold by far.
The study’s findings highlight that engaging in any physical activity is better for the heart than leading a sedentary lifestyle. However, it’s crucial not to misinterpret the results and believe that minimal exercise, such as light strolling or easy-going activities, is sufficient for preventing heart disease. The bare minimum level of exercise is 150 minutes of moderate-to-vigorous activity per week, but the more you can do, the greater the health benefits.
In light of these findings, it is crucial to avoid the idea that being sedentary throughout the week and making up for it with minimal exercise on the weekend is acceptable. Although it doesn’t matter when you do your 150 minutes of exercise if you’re not pushing yourself and breaking a sweat, it’s recommended to strive for more intense workouts whenever possible.
While this study sheds light on the importance of incorporating physical activity into daily life, it does not address the benefits of more intense exercise. If the opportunity arises to engage in activities such as biking or swimming, it’s advised to seize it. Your heart will thank you.
It’s important to be aware of the limitations of this study and use the results to inform patients accordingly. Engaging in regular exercise is crucial for maintaining heart health, and even though timing may not be a crucial factor, the intensity of the activity should be considered.
This article was republished from The Conversation under a Creative Commons license. Read the original article.