With busy work schedules and family commitments, many UAE residents, known as “weekend warriors,” cram their exercise routines into just one or two days. But is this enough for good health?
What the Science Says
Studies show that even a concentrated burst of physical activity on the weekend can bring some health benefits. Research in the Journal of the American Medical Association found that people who exercise once or twice a week may still reduce their risk of cardiovascular disease, cancer, and mortality compared to inactive people. However, meeting the World Health Organization’s (WHO) recommended 150 minutes of moderate exercise or 75 minutes of vigorous exercise per week is ideal.
Key Health Benefits of the Weekend Workout
- Cardiovascular Health: Weekend warriors may still see cardiovascular benefits, such as improved heart function and reduced blood pressure.
- Mental Health: Exercise releases endorphins, which can help reduce stress and anxiety, even if done just once a week.
- Muscle and Bone Strength: Resistance training on the weekends can help maintain muscle and bone health.
Potential Drawbacks of Weekend-Only Exercise
- Injury Risk: A concentrated amount of exercise in one or two days increases the risk of injury, especially if the body isn’t prepared.
- Lack of Consistency: For optimal fitness and energy levels, regular exercise spread throughout the week is more effective.
- Limited Progress: While weekend workouts offer benefits, people seeking significant muscle growth or weight loss may find it insufficient.
Striking a Balance
For those in the UAE with a packed schedule, adding short, manageable activities during the week (like brisk walks or stretching) can complement the weekend routine. These “mini workouts” can help reduce the strain of high-intensity weekend exercises and promote overall well-being.
In summary, while weekend-only exercise offers health benefits, spreading activity throughout the week is best for long-term fitness and reducing injury risk. For those who can only exercise on weekends, proper warm-up, moderation, and supplementing with small mid-week activities can make a meaningful difference.
