Experts Reveal the Magic Number: Exercise Time That Cuts Cancer Risk

Squeezing workouts into only one or two days per week can significantly reduce the likelihood of premature mortality, according to a study.

Individuals who adopted the 'weekend warrior' strategy had significantly lower odds of dying from all causes as well as cardiovascular diseases. cancer those who did not participate.

Moreover, the advantages were quite comparable to those who distributed their exercise sessions into smaller portions over the course of the week.

The researchers indicated that their results suggest it doesn’t matter what kind of exercise one does, as long as they accumulate at least 150 minutes (or 2.5 hours) per week engaging in moderately intense to high-intensity physical activities.

The study, Published in the Journal of the American Heart Association , analyzed information from over 93,000 individuals in the UK who used devices similar to Fitbit worn on their wrists.

Dr. Zhi-Hao Li, who headed the research at Southern Medical University in Guangzhou, China , stated: 'You don't have to work out daily to maintain your health.'

'As long as you accumulate at least 150 minutes of moderate to intense physical activity each week — be it concentrated in one or two days or distributed evenly — you can substantially lower your chances of dying from heart disease, cancer, or other conditions.'

This message brings good tidings for individuals with hectic schedules who find it challenging to incorporate regular exercise into their routine but can manage to engage in intense physical activities during weekends or over a few days.

'The study offers comforting proof that even occasional exercise can yield long-term health advantages, simplifying efforts for individuals to focus on their wellness despite hectic routines.'

The research classified the participants into one of three categories.

The 'active weekend warriors' got most of their exercise done in one or two days, 'active regulars' distributed their activities throughout the week, whereas the 'inactives' failed to meet the suggested minimum of 150 minutes of weekly physical activity.

In comparison to those who were inactive, individuals in both the weekend warrior and active regular categories experienced a notably reduced chance of dying from various causes, including heart-related diseases and cancers, provided they engaged in at least 150 minutes of exercise each week.

For those who exercise occasionally during weekends, the risk of dying from any cause was reduced by 32 percent; the chance of succumbing to heart diseases decreased by 31 percent; and the likelihood of dying from cancer dropped by 21 percent.

In the actively treated regular group, the overall mortality rate was reduced by 26 percent; deaths due to cardiovascular diseases decreased by 24 percent; and cancer-related fatalities were lowered by 13 percent.

There were no notable discrepancies in mortality risks observed between the weekend warriors and those who exercised regularly.

Although this new research agrees with earlier investigations, it stands out as the initial study to examine the connection between physical activity levels tracked via accelerometers and the likelihood of dying from heart disease or cancer.

Several discoveries astonished the research group, as they originally anticipated that distributing tasks evenly across the weekdays would yield better outcomes.

They failed to predict that the sporadic exercise undertaken by amateur athletes over weekends would lower their chances of dying from illness.

Dr. Li stated, "This supports the notion that adhering to the recommendation of 150 minutes of physical activity each week is crucial for long life, irrespective of how the activities are distributed."

'Whether it’s organized activities like running or everyday chores such as tending to your garden, anything can count toward your physical activity goals provided the effort level falls between moderate and intense.'

Dr. Keith Diaz of the American Heart Association stated, "While many individuals find it challenging to incorporate regular exercise into their weekday routines, this study indicates that engaging in physical activity solely over the weekend can still yield significant health advantages."

An important point to keep in mind is that cramming all 150 minutes of workout into merely one or two days might put significant stress on your body.

'Some studies indicate that individuals who engage in physical activity only during weekends might face a somewhat elevated chance of experiencing musculoskeletal injuries when contrasted with people who work out more consistently.'

'Nevertheless, the advantages of working out solely during the weekends significantly surpass the possible drawbacks.'

'If you plan to become a weekend warrior, ensure you start with adequate warm-up exercises and gradually increase your activity levels over time.'

'This will aid in lowering your chance of getting injured.'

The participants ranged from 37 to 73 years old, with an average age of 62. Over half (56 percent) were female, and 97 percent were Caucasian.

Initially, they recorded participants' physical activity levels over just one week at the start of the research. Subsequently, these individuals were tracked for approximately eight years to monitor their health conditions.

The accelerometers recorded various actions like walking, running, indoor cycling, using an elliptical machine, doing housework, tending to a garden, and enjoying recreational pursuits such as dancing.

According to the accelerometer data, 42 percent of participants were categorized as weekend warriors, 24 percent as consistently active individuals, and 34 percent as inactive.

Over an eight-year period of observation, approximately 4,000 adults passed away due to various reasons, with around 17 percent dying from heart-related issues and roughly 45 percent succumbing to cancer.

Those who engaged in exercise for two days per week were more often male, younger individuals with degrees, nonsmokers, nondrinkers, had a reduced likelihood of having Type 2 diabetes, and typically maintained a lower body mass index compared to their sedentary counterparts.