A recent study indicates that spreading out the recommended 150 minutes of moderate-to-vigorous physical activity over the course of a week may not be necessary to experience cognitive benefits. The study focused on the impact of concentrating physical activity on just a couple of days and its effect on the risk of dementia, Parkinson’s disease, and stroke. The findings suggest that “weekend warriors” who engage in more than 50% of their weekly exercise on their days off may experience similar benefits to those who spread their activity throughout the week.
The study highlights that when physical activity is concentrated on one or two days, the remaining days allow the body to recover, heal, and build strength. Experts emphasize that engaging in moderate to vigorous physical activity for at least 150 minutes per week is linked to numerous health benefits. However, many individuals struggle to find time to exercise during a busy week. This study suggests that when the majority of physical activity occurs on just two days, such as the weekend, the same health benefits apply, particularly in terms of brain health.
The researchers analyzed data from 75,629 individuals in the UK Biobank, with an average age of 62. Approximately 100,000 participants wore fitness trackers, providing objective measurements of activity levels. Participants were categorized into three groups based on their physical activity levels: inactive individuals, regular exercisers who evenly distributed their activity throughout the week, and weekend warriors who concentrated their exercise on one or two days. The study focused on the effects of physical activity on brain health, specifically dementia, Parkinson’s disease, and stroke.
Over the course of 8.4 years, the researchers tracked the incidence of various psychological disorders among participants, including dementia, Parkinson’s disease, and stroke. Physical activity, especially moderate-to-vigorous exercise, benefits the brain in several ways. Increased blood flow helps deliver nutrients and oxygen to the brain, while reducing plaque buildup, inflammation, and free radicals. Physical activity also releases opioids in the brain, leading to improved mood and overall well-being.
Experts recommend a balance of general activities throughout the week, such as walking, gardening, and household chores, combined with more intense exercises on the weekend for those unable to spread out their physical activity. This approach allows the body to recover and adapt to the more vigorous exercise. While the study suggests that the “weekend warrior” approach may offer similar brain health benefits as regular exercise, further research is needed to confirm these findings. Ultimately, a combination of daily activities and weekend workouts may be an effective strategy for improving cognitive health and overall well-being.
