What are the benefits of intensive weekend sports compared to regular weekly activity?

With the constraints of modern life, maintaining regular physical activity during the week can be challenging.

Between work, family responsibilities, and other commitments, many people find themselves lacking time for exercise. This is where the phenomenon of "weekend warriors" comes in—individuals who concentrate their physical activity into one or two days, often the weekend, to make up for the lack of exercise during the week.


A recent study published in Nature Aging explored the effectiveness of this strategy and found it could be as beneficial as regular exercise throughout the week. This finding is consistent with a previous study shared a few months ago (link).

Researchers used data from the large British cohort UK Biobank to understand if intensive physical exercise concentrated on the weekend could offer the same health benefits as regular exercise.

This cohort, which tracks about 500,000 people, enabled researchers to analyze data from over 75,000 participants who wore activity trackers for a week. These participants were divided into three groups: inactive individuals, those who engaged in regular physical activity throughout the week, and "weekend warriors," who performed over 50% of their physical activity on one or two days.

The study revealed that, compared to inactive participants, "weekend warriors" had reduced risks of developing certain diseases. The results showed significant reductions in the risks of dementia, stroke, and Parkinson's disease among those who concentrated their exercises over the weekend.

These outcomes were comparable to those who exercised regularly throughout the week, suggesting that the crucial factor is the total amount of moderate to vigorous physical activity rather than spreading it over multiple days.

Researchers explain that the benefits of physical exercise on the brain and nervous system can be attributed to several biological mechanisms. Exercise promotes the secretion of hormones like endorphins and dopamine, which help reduce stress and enhance brain plasticity.

Intensive activity over a short period could thus suffice to trigger these protective effects. This provides a promising perspective for those who cannot train regularly during the week.

For people with busy schedules, the study shows that organizing activities differently can still allow one to reap the benefits of exercise. Whether it's elderly individuals, workers, or parents, the key is finding a routine that meets physical activity recommendations, even if done over one or two days only.

The researchers also note that engaging in diverse activities, such as brisk walking, climbing stairs, or active household chores, can contribute to the benefits of exercise.

Although this study demonstrated promising results, it has certain limitations. The researchers note that the study couldn't account for changes in participants' exercise habits over time and that other lifestyle factors might have influenced the results. They suggest future research could explore the impact of these variations and assess other types of exercise or specific populations.

Nonetheless, this research adds to a growing body of evidence supporting the benefits of regular physical activity, regardless of its form or distribution over time.