Are you one of those people who cram your exercise into the weekend because the weekdays are just too hectic? Well, according to the the latest science, your approach might not be a bad idea.
There’s a growing body of research showing that being a “weekend warrior” — someone who fits their weekly exercise into one or two days — can be just as beneficial as spreading out workouts across the week, especially when it comes to your heart and brain health.
What Does the Research Say?
A recent study published in Nature Medicine focused on the “weekend warrior” pattern of physical activity. It involved 75,629 participants from the UK Biobank, a large, British-based group of more than 200,000 people who have been studied for various genetic health-rated outcomes for nearly 20 years. This particular study examined whether this irregular but intense workout routine of hitting the gym and running only on weekends offers any protection against heart-rated and neurological conditions.
The researchers found something surprising: the brain health benefits from weekend warrior workouts are on par with those of regularly active people who exercise throughout the week.
Over an eight-year follow-up period, the weekend warriors showed significantly lower risks of developing dementia, stroke, Parkinson’s disease, depression, and anxiety.
Essentially, if you can hit at least 150 minutes of moderate-to-vigorous physical activity (MVPA) over the weekend, you’re doing just as much for your brain as someone who exercises daily.
Why Does This Matter?
Most of us lead busy lives that make it hard to find time for regular exercise. Between work, family, and other responsibilities, keeping up a consistent fitness routine during the week can feel impossible. But the idea that cramming your workout into one or two days can still provide long-term health benefits is empowering.
Bolstering this argument, a second study published in Circulation reported similar findings. Scientists analyzed health records of nearly 90,000 people and found that weekend warriors had a reduced risk of more than 200 different diseases, including cardiovascular conditions like hypertension and diabetes.
The key takeaway from both studies? It’s not so much when you exercise, but how much you get done in total.
Brain Health Benefits Explained
So, how exactly does weekend warrior-style exercise protect your brain?
Physical activity, whether spread out or concentrated, improves blood flow to the brain, promotes the release of neurotrophic factors, and reduces inflammation — all critical for brain health. These effects can help lower your risk for dementia, Parkinson’s, and even mental health issues like depression and anxiety.
Interestingly, researchers believe that the concentrated, high-volume bursts of exercise seen in weekend warriors might even enhance the brain’s production of protective molecules and hormones. This has been seen in animal studies where irregular yet intense exercise improves cognitive function and mood by boosting antioxidant levels and reducing inflammation.
150 Minutes Per Week: Whether Spread Out or Focussed
If weekday workouts are just not happening, don’t be discouraged. The weekend warrior pattern can be a viable option, especially if your goal is long-term health, particularly brain health.
Just make sure you’re getting at least 150 minutes of moderate-to-vigorous exercise per week.
It could be two 75-minute sessions of running (or any other activity that gets your heart rate up). The important part is that you reach the weekly target, even if it’s crammed into just two days.
