New Delhi: People who can’t exercise daily, either due to their hectic schedules or otherwise, can lower the risk of more than 200 adverse health conditions by becoming “weekend warriors”. This term defines people who often condense their moderate-to-vigorous physical activity into a couple of days during the week, or on weekends.
A recent study published in Circulation journal suggests that this concentrated exercise regimen is as beneficial as more consistently distributed physical activity in terms of lowering disease risk.The findings provide valuable insights into the potential advantages of alternative exercise routines for individuals who may struggle to maintain a consistent daily workout schedule.
Experts across the city agree that a heart-healthy lifestyle does not necessarily require daily workouts, but does call for commitment to sufficient and challenging physical activity that can be adjusted to fit a busy schedule.
Dr Seema Grover, head of physiotherapy and rehabilitation department at Indraprastha Apollo Hospitals, emphasised that engaging in any form of physical activity is preferable to being sedentary, as high-intensity workouts, even if only twice per week, provide the body with a significant boost, triggering positive metabolic reactions that continue for several days after the workout.
“Physical activity helps prevent the deterioration of muscles and bones, promotes mental well-being, reduces stress and anxiety, enhances balance and coordination, and improves digestive and respiratory health,” said Dr Gurinder Bedi, principal director, orthopaedics, Fortis Vasant Kunj.
Dr Avinash Bansal, a cardiologist at Sri Balaji Action Medical Institute in Delhi, said that condensing exercise into two days means “exercising for around 1.5 to 2.5 hours of moderate activity each day or 45 to 75 minutes of vigorous activity”. He recommended incorporating a combination of aerobic exercises and strength training into one’s fitness routine to maximise health benefits. Aerobic activities, such as jogging, cycling or swimming, help improve cardiovascular endurance and circulation. Strength training, on the other hand, builds muscle and supports overall body strength.
Dr Manish Srivastava, an endocrinologist at Narayana Hospital, highlighted the importance of recent research demonstrating the benefits of engaging in just two days of intense physical activity. By focusing on maintaining sufficient intensity and duration during workouts, one can reap the rewards of improved hormonal balance and decreased inflammation, even with limited time available for physical activity.
Dr Ashish Srivastava, a consultant in department of cardiology at Kashvi Hospital, said that the human body could attain the same metabolic benefits in a span of two days that would typically require a week of intensified and prolonged physical activity. This highlights the potential for achieving significant health improvements in a relatively short period.
Experts also emphasise that people who exercise are delaying dementia and have a lower chance of stroke, highlighting the significant impact of physical activity on cognitive function and overall health.