Fitness
To get fit, workout like a ‘weekend warrior’ | Mint
If you completed the Vedanta Delhi Half Marathon last weekend, not only have you achieved a significant personal milestone, you have also met your quota of weekly exercise. In doing so, you’ve reduced your risk of cardiometabolic diseases. A new study has shown that getting the prescribed amount of exercise for one or two days a week can garner the same benefits as someone who exercises regularly. Sports scientists and fitness experts agree with this finding.
“It’s not strictly necessary to spread your exercise throughout the week. Recent studies suggest that completing the recommended weekly exercise in one or two days, often termed ‘weekend warrior’ exercise, can provide similar cardiovascular benefits as spreading it out over several days,” says Vaibhav Daga, head of sports science and rehabilitation and a sports medicine consultant at the Kokilaben Dhirubhai Ambani Hospital in Mumbai.
The new study, titled Associations of “Weekend Warrior” Physical Activity With Incident Disease and Cardiometabolic Health, published in late September, tracked 89, 573 participants, including 57% women of the UK Biobank prospective cohort study, to test the associations between physical activity pattern and incidence of 678 health conditions. The study classified people who get less than 150 minutes of moderate-to-vigorous exercise per week as “inactive,” those who squeeze all their exercise into one or two days as “weekend warriors” and those who spread their activities more evenly through the week as “regular.” The scientists concluded that people who squeezed the weekly prescribed dosage of exercise in a day or two enjoyed the same benefits as those who exercised regularly.
“Associations appear similar whether physical activity follows a weekend warrior pattern or is spread more evenly throughout the week,” the researchers conclude.
Global health guidelines, including the World Health Organization, recommend that adults aim for 150-300 minutes of moderate-intensity aerobic activity or 75-150 minutes of vigorous-intensity exercise per week. This includes walking, jogging, or cycling, along with muscle-strengthening activities. Various studies have shown that exercise plays a huge role in improving physical and mental health and also reduces the risk of all-cause mortality, including cancer and cardiovascular diseases.
“While traditionally, it’s advised to spread exercise over the week, recent studies suggest that squeezing the recommended exercise into the weekend, also called the ‘weekend warrior’ approach, can provide similar health benefits. The critical factor is meeting the total recommended duration and intensity of exercise,” says Shreedhar Rangaraj, a fitness expert at Cult. Above all, consistency is key, and it’s important to incorporate both cardiovascular and strength-based exercises to maintain a balanced and healthy lifestyle, he adds.
Given the long hours spent at work and commuting to work due to worsening traffic conditions as well as the post-covid return to office policies at most companies, many might find it difficult to make time for exercise throughout the week. This finding then comes as good news and fresh motivation for the weekend warriors. Daga says both approaches — exercising through the week or on weekends — are effective. Which one should you choose? Given the fast-paced demands of modern life, Rangaraj suggests the best approach is what fits into an individual’s schedule without causing burnout.
Both Daga and Rangaraj, however, believe that spreading out exercise through the week in smaller doses is more beneficial. “Ideally, exercising through the week in shorter, consistent sessions allows for better recovery and sustainable results. However, for those who genuinely struggle to find time on weekdays, being a weekend warrior is still far better than being inactive. What matters most is achieving the total weekly target,” says Rangaraj before adding a disclaimer: remember to incorporate strength training and avoid extreme workouts in short periods to prevent injuries.
For those who are new to exercise, squeezing a week’s worth of intense workout into a day or two could lead to serious harm. “If new to exercising, slow-brisk walking or light jogging is a good beginning. You can gradually increase intensity as fitness improves,” says Daga. Rangaraj reminds everyone that exercise isn’t about calories. It plays a critical role in improving heart health, boosting metabolism, managing stress, and enhancing muscular strength. “Incorporating strength training with weights or resistance bands is essential, as it builds muscle and helps in long-term fat loss,” he says.
According to Daga, playing sports counts as exercise too. It’s a full-body experience that delivers countless benefits beyond just fulfilling activity levels or burning calories. “Yes, you’ll get your cardiovascular endurance and muscular endurance or strength, but that’s just the beginning. Sports like tennis, football, basketball, and swimming do more than keep you fit. They sharpen your balance, agility, coordination, and reaction time. Plus, they boost cognitive function, helping you think faster and react smarter, on and off the field,” notes Daga. And the best part? It’s all so enjoyable, you won’t even realise you’re working out, he concludes.
Shrenik Avlani is a writer and editor and the co-author of The Shivfit Way, a book on functional fitness.
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There’s no bad time to take a more active interest in your health, but the new year, for lots of us, feels like a fresh start. Maybe you’re planning to sign up for a 10k or finally have a go at bouldering, eat a bit better or learn to swing a kettlebell. Maybe you want to keep up with your grandkids — or just be a little bit more physically prepared for whatever life throws at you.
To help things along, Guardian Live invites you to a special event with public health expert Devi Sridhar, journalist and author Mariella Frostrup, and health and fitness columnist Joel Snape. They’ll be joining the Guardian’s Today in Focus presenter Annie Kelly to discuss simple, actionable ways to stay fit and healthy as you move through the second half of life: whether that means staying strong and mobile or stressing less and sleeping better.
To make the whole event as helpful as possible, we’d love to hear from you about what you find most challenging — or confusing — when it comes to health and exercise. What should you actually be eating, and how are you going to find the time to make it? What sort of exercise is best, and how often should you be doing it? Is Pilates worth the effort — and should we really all be drinking mugfuls of piping hot creatine?
Whether your question is about exercise, eating, or general wellness, post it below and we’ll put a selection to our panel on the night.
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Jan 6 (Reuters) – The U.S. Food and Drug Administration said on Tuesday that it will limit regulation of wearable devices and software designed to support healthy lifestyles, issuing new guidance to clarify its regulatory approach.
The guidance, along with comments from FDA Commissioner Marty Makary, adds to existing policy that classifies low-risk wellness tools, such as fitness apps and activity trackers that encourage exercise, as non-medical devices exempt from stringent regulation, provided they do not make claims related to disease diagnosis or treatment.
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“We have to promote these products and at the same time, just guard against major safety concerns,” Makary said in an interview with Fox Business about artificial intelligence software such as ChatGPT, adding that “if people are looking up a symptom on an AI-based tool, let’s have that conversation when they come in to see their doctor or do a virtual visit.”
“We want to let companies know, with very clear guidance, that if their device or software is simply providing information, they can do that without FDA regulation,” Makary told Fox Business.
“The only stipulation is if they make claims of something being medical grade … like blood pressure measurement. We don’t want people changing their medicines based on something that’s just a screening tool or an estimate of a physiologic parameter.”
The agency also sent out a broader warning to consumers about the risks posed by unauthorized devices.
Reporting by Puyaan Singh in Bengaluru; Editing by Peter Henderson and Sherry Jacob-Phillips
Our Standards: The Thomson Reuters Trust Principles.
January is peak season for fitness sales, with major discounts on gym memberships, fitness trackers, activewear and beginner-friendly exercise equipment. No wonder — it is a perfect opportunity for retailers to clear inventory and capitalize on all those “New Year, New You” resolutions.
For an exercise novice, however, this endless sea of workout gear and gadgets can be downright overwhelming. But if that is you, do not worry! You do not need a gym’s worth of exercise equipment, a high-end Garmin watch or a professional athlete’s wardrobe to begin. Starting simple is often the most effective strategy for a long-term lifestyle change — not to mention that it is much easier on the wallet.
Here’s what to buy (and what to skip) to launch your fitness journey in strategic fashion — and save yourself some money in the process.
Anna Gora is a health writer and reviewer at Live Science, as well as a highly experienced personal trainer, nutritionist and fitness coach. Over the years, she has helped numerous exercise beginners kickstart their fitness journey, and is always on the lookout for versatile, easy-to-use fitness gear to recommend to her clients. At Live Science, Anna has written a guide to the best exercise equipment for beginners and is a significant contributor to our round-ups of the best fitness trackers, cardio machines and running shoes.
The essentials: Gear that gets you out the door
Before investing in a premium running watch or one of the best rowing machines, focus on the basics. Buying the right footwear and workout clothing is an essential first step on your fitness journey. This is not about fashion; it is about comfort and safety.
Footwear: Your most important investment
This is your non-negotiable purchase. Appropriate footwear helps you maintain good foot health, reduces the risk of injuries and boosts your overall well-being, according to a 2024 review published in the journal Applied Sciences. Choose shoes that are stable, comfortable to wear and suitable for your intended activities.
That said, do not get bogged down in premium brands and ultra-specialized shoes. Start with a quality pair of all-purpose trainers or cross-trainers. The best beginner-friendly options have a good balance of cushioning and stability for a mix of gym workouts, walking, jogging and low- to moderate-intensity aerobics. Good looks are just the cherry on top.
Workout clothing: It is all about comfort
Workout clothing should help you withstand the demands of intense exercise, not actively impede your attempts to get fit. Look for synthetic, moisture-wicking fabrics like polyester or spandex — they help regulate body temperature and prevent sweat from lingering on your skin, while cotton, for example, holds sweat and can cause chafing.
Then, focus on freedom of movement. A well-designed piece of activewear will allow for freedom of movement and not slip off or irritate your skin during intense workouts. Start with a few core pieces to build a rotation: a few tops and bottoms, several pairs of sports socks and, for women, a couple of good-quality sports bras.
Again, there is no need to invest in premium brands and highly specialized activewear; affordable lines from major retailers work perfectly fine. Comfort here is key — if you feel good, you are more likely to get moving.
The best retailers for finding deals on beginner-friendly workout clothing:
- Puma: Now up to 60% off on Puma Essentials and Puma Elevated Essentials
- Adidas: End of Year Sale with up to 60% off on shoes and activewear
- Reebok: End-of-Season Sale with up to 50% off selected styles
- CRZ Yoga: A budget alternative to Lululemon, now with up to 81% off on yoga pants, leggings, tops and jumpsuits
- Target’s All in Motion: A highly-rated line of affordable workout clothing, running shoes and exercise equipment
- Amazon’s Aurola: Soft and versatile workout tops and bottoms for under $35
The home-gym starter pack: Simple, space-savvy exercise equipment
While you may be tempted to splash out on a premium treadmill or super-smart exercise bike, hold off on the big purchases for now. You can build remarkable strength, endurance and mobility with basic, space-savvy equipment too, and at a much lower cost. A yoga mat, adjustable dumbbells and resistance bands, for example, are very beginner-friendly, offering maximum versatility with a minimal footprint.
If you are not entirely sure how to use them, look up beginner-friendly home exercise video tutorials or join an online fitness class. January fitness sales are not just about physical gear — many fitness apps and services are discounted, too, or offer free taster sessions. There is also plenty of good-quality content that is entirely free of charge.
Fitness trackers: A source of useful data and exercise advice
A well-chosen fitness tracker can provide a lot of valuable feedback and positive reinforcement in the early stages of your fitness journey. Counting your daily steps, tracking an active workout and reviewing your past activities can help you make more sense of your workouts and general progress.
Training by “feel” is hard for beginners, and continuous heart rate measurements provide objective data on your efforts. It helps you understand zones: are you in a moderate, fat-burning zone or pushing into high intensity? This ensures your easy days are genuinely promoting recovery and your hard days are truly effective.
Moreover, the goal-setting and “closing your rings” features (a visual representation of your progress towards your daily exercise goals) leverage gamification, and this in itself can be a powerful motivator. Not to mention, many fitness trackers come in handy outside of the gym or running track, too.
However, do not get swayed by the trends here. A basic Fitbit, Garmin or Apple Watch SE will track steps, heart rate, sleep, and active minutes just as well as the more advanced and expensive models. They also tend to be more beginner-friendly in terms of their user interfaces and the language they use to describe your fitness stats.
What NOT to buy (right away)
The allure of a shiny new machine is strong, but impulsive buys often become expensive clothes racks. Here are some tips on how to avoid costly mistakes as an exercise beginner.
Hold off on major equipment. Do not start by buying an expensive treadmill, elliptical, or full home-gym system. Use your foundational gear or a gym trial for one month at least. If you have consistently stuck with your routine, then research what machine would best suit the activities you have genuinely enjoyed.
Avoid over-specialization. You do not need cycling shoes until you are sure indoor cycling is your go-to sport. Similarly, you do not need Olympic weightlifting shoes for general strength training. Let your sustained interest guide niche purchases, not the other way around.
Beware of fads and “quick fix” gadgets. If a product promises insane results with minimal effort, it is likely selling a fantasy. Sustainable fitness is built on consistent effort, not electrical muscle stimulators, ab belts or dodgy supplements. Stick to the good-old healthy diet and regular workouts, and you will be primed for success in 2026.
The bottom line
The goal of your initial purchases is not to equip a pro athlete from the get-go, but to minimize barriers to exercise and help you establish healthy habits. Every item should make it easier to say “yes” to your workout and harder to make an excuse.
This New Year, invest first in the basics that support consistency. Let your proven dedication over weeks and months, not your initial January enthusiasm, guide your future investments. Your journey starts not with the fanciest gear, but with the first step taken in the right shoes.
We hope that our list will help you do just that.
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