Those who train only on weekends further reduce their risk of premature death

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According to a new study, weekend warriors can still stave off disease even if they focus their workouts on a few days. Adults should get 150 minutes of physical activity and two days of muscle-strengthening activity per week, according to the Physical Activity Guidelines for Americans. If you try to spread that out over the week with work, shopping, cooking, and cleaning, that might seem like a lot. People who are physically active — whether on weekends only or more often — have lower death rates than people who are inactive, according to a study published Tuesday in the journal JAMA Internal Medicine. amount of moderate-to-vigorous physical activity in a week, said study author Leandro Rezende, an assistant professor of epidemiology in the department of preventive medicine at the Federal University of Sao Paulo in Brazil. may be a more convenient option for many people to reach recommended levels of physical activity,” Rezende said in an email. As long as you’re getting the 150 minutes of exercise adults need each week — or more — working out whenever you can can help lower your death rate, the study found.The findings could help public health officials promote physical activity even among busy people and support the idea that “every minute of physical activity counts,” said Eric Shiroma, a scientist at the National Institute on Aging.Dana Santas, a CNN fitness contributor, often hears clients talk about their crazy weekday schedules as a reason for don’t exercise.” Naturally, they don’t want to sacrifice much-needed sleep by getting up early or wasting valuable family dinner time by hitting the gym right after work,” said Santas, Certified Strength and Conditioning Specialist. physique and body-mind trainer in professional sports. “These are valid concerns because we all need sleep to function.” And family dinners not only represent quality time, but also increase the chances of healthy eating as opposed to fast food. “Other health impacts to watch out for are great news for people with busy weekdays, Santa Claus said. “But there are benefits to working out during the week. she added. “Bodies are designed for movement,” Santas said. “Being sedentary all week could increase susceptibility to injury if you go too hard in your weekend workouts.” With that in mind , weekends are even more important A 2018 study also found that exercise plays an important role in mental health. Study participants who reported exercising had about 1.5 fewer days of “self-reported poor mental health” in the past month compared to those who did not exercise. And a big part of many aspects of health is getting enough sleep. daily life can help our body feel like resting na turally at the end of the day, said Santa Claus. This daily exercise to help sleep doesn’t have to make you sweaty and short of breath, but you should strive to increase breathing and heart rate, she added. That could mean devoting 20 to 25 minutes to a brisk walk, bike ride, or bodyweight exercise for better sleep, Santas said. Shiroma recommended five ways to keep physical activity in your life: Find small ways like taking the stairs; exercise in a way you like; make it social with friends; setting and rewarding goals; and gradually rebuild when you lose your routine.

According to a new study, weekend warriors can still stave off disease even if they focus their workouts on a few days.

Adults should get 150 minutes of physical activity and two days of muscle-strengthening activity per week, according to the Physical Activity Guidelines for Americans. If you try to spread that out over the week with work, shopping, cooking, and cleaning, that might seem like a lot.

According to a study published Tuesday in the journal JAMA Internal Medicine, people who are physically active — whether only on weekends or more often — have lower death rates than those who are inactive.

There was no big difference in all-cause or cause-specific mortality between those who exercised regularly and weekend warriors, as long as they did the same amount of moderate-to-vigorous physical activity in a week, said study author Leandro Rezende, an assistant professor of epidemiology in the department of preventive medicine at the Federal University of Sao Paulo in Brazil.

“This is good news given that the weekend warrior physical activity model may be a more practical option for many people to achieve recommended physical activity levels,” Rezende said in an email. mail.

As long as you get the 150 minutes of exercise adults need each week — or more — exercising whenever you can can help lower your death rate, the study found.

The findings could help public health officials promote physical activity even among busy people and support the idea that “every minute of physical activity counts,” said Eric Shiroma, a researcher at the National Institute of aging.

CNN fitness contributor Dana Santas often hears clients talk about their crazy weekday schedules as a reason for not exercising.

“Naturally, they don’t want to sacrifice much-needed sleep by getting up early or wasting precious family dinner time by hitting the gym right after work,” said Santas, a certified sleep specialist. professional strength and conditioning and mind-body coach. sports. “These are valid concerns because we all need sleep to function.

“And family dinners not only represent quality time, but also increase the chances of healthy eating as opposed to fast food.”

Other health impacts to watch out for

The mortality benefits of weekend exercise is great news for people with busy weekdays, Santas said. But there are benefits to training during the week.

The study didn’t take into account the sleep, injury or mental health effects of regular daily exercise, so it’s important to keep that in mind, she added.

“Bodies are designed for movement,” Santas said. “Being sedentary all week could increase injury susceptibility if you go too hard in your weekend workouts.”

With that in mind, it’s even more important for weekend warriors to make sure they warm up properly and pay attention to their form, she said.

A 2018 study also found that physical exercise plays an important role in mental health. Study participants who said they exercised had about 1.5 fewer days of “self-reported poor mental health” over the past month compared to those who did not exercise.

And a big part of many aspects of health is sleeping well. Getting enough daily exercise can help our bodies rest naturally at the end of the day, Santas said.

This daily exercise to help you sleep doesn’t have to make you sweaty and short of breath, but you should work to increase your breathing and heart rate, she added.

That could mean devoting 20 to 25 minutes to a brisk walk, bike ride, or bodyweight exercise for better sleep, Santas said.

Shiroma recommended five ways to keep physical activity in your life: Find small ways like taking the stairs; exercise in a way you like; make it social with friends; setting and rewarding goals; and gradually rebuild when you lose your routine.

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