Researchers from China have found that just 150 minutes of moderate to vigorous exercise per week is enough to significantly reducing the risk of mortality.
It is noted that the effect of moderate or vigorous exercise once or twice a week for 150 minutes is equal to the effect of daily exercise.
«You don’t need to exercise every day to stay healthy. If you maintain 150 minutes of moderate to vigorous physical activity per week — whether on one or two days or spread out — you can significantly reduce the risk of death from cardiovascular disease, cancer, or other causes. This announcement is encouraging news for busy people who find it hard to fit in daily workouts but can sustain a concentrated burst of activity on the weekend or for a few days. The study provides evidence that even sporadic physical activity can have long-term health benefits, helping people prioritize their well-being in the face of busy schedules», — the study’s co-author emphasizes, PhD, epidemiologist, School of Public Health, Guangzhou Southern Medical University Zhi-Hao Li.
To benefit the health of the universe, the World Health Organization and the American Heart Association recommend that adults spend 150 to 300 minutes of moderate-intensity aerobic exercise or 75 to 150 minutes of vigorous-intensity aerobic exercise. As part of the study, researchers analyzed health and physical activity information of more than 93 thousand people from a large biomedical database in the UK to examine different patterns of physical activity that may affect the reduction of risks of mortality from various causes.
The study examined physical activity data collected from wrist accelerometers that measure movement. The researchers divided the analyzed information into 3 categories: the first group included people who exercised on weekends, the second group included people who exercised every day, and the third group included those who did not maintain any physical activity at all.
Compared to those who did not take time to exercise at all, people who were physically active on weekends and during the week had a significantly reduced risk of death from cardiovascular and cancer, even if they spent no more than 150 minutes a week exercising.
- In particular, those who exercised on weekends had a 32% lower risk of all-cause mortality, 31% lower risk of cardiovascular disease, and 21% lower risk of cancer.
- For those who exercised daily, the risk of all-cause mortality was 26% lower, cardiovascular disease by —24%, and cancer by —13%.
Some of the results surprised the researchers, who initially expected that physical activity during the week, not just on weekends, would be more beneficial to health. The results show that the total amount of physical activity is the decisive factor for health benefits, not how it is distributed throughout the week.
However, scientists warn that trying to squeeze the necessary physical activity into 150 minutes can put an excessive strain on the body. Some studies show that those who exercise exclusively on their days off have a slightly higher risk of musculoskeletal injuries compared to those who exercise more regularly. However, the benefits of exercising only on weekends far outweigh the potential risks.
- Among the limitations of this study, the researchers point out that the analysis of health indicators is mainly of British citizens, so the results may be somewhat different for other population groups. The study data focused on seven days of accelerometer-measured physical activity from 2013 to 2015 in 93,409 participants aged 37 to 73 years registered with the UK Biobank. More than 56% of participants were female, 97% were white, and their average age was 62.
- Based on the accelerometer data, over 42% of participants were classified as active on the weekend, about 24% as active regular daily exercisers, and almost 34% as inactive. The accelerometers recorded a variety of activities, including walking, jogging, cycling, elliptical exercise, housework, gardening, and leisure activities such as dancing.
- Over the eight years of observation, about 4 thousand adults died of all causes, including about 17% from cardiovascular disease and about 45% from cancer. Compared to inactive participants, those who exercised two days a week were more likely to be male, younger, have a college degree, not smoke, not drink alcohol, less likely to have type 2 diabetes, and/or have a lower body mass index (a measure of body fat used to determine a healthy weight).
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The results of the study were published in the journal Journal of the American Heart Association
Source: SkiTechDaily
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