Jan. 9, 2025—Squeezing the recommended 150 minutes of moderate-intensity exercise per week into your schedule can be a challenge. If you find yourself getting most of your exercise on your days off—the "weekend warrior" approach—you might wonder whether you're getting the same benefits as those with a daily workout routine.
A new study in Circulation, an American Heart Association (AHA) journal, has some good news. When it comes to the health benefits of exercise, what matters is how much you do—not when you do it.
Make your move
Regular physical activity is great for your body and mind. It lowers the risk of many serious health conditions, including heart disease, diabetes and high blood pressure. Plus, it helps you focus and sleep better, says the AHA.
But finding time to exercise can be tough. So does the timing really matter?
To find out, researchers looked at data collected from nearly 90,000 people between ages 40 and 69. The participants were sorted into three groups:
- People who got less than 150 minutes of exercise per week.
- Weeklong exercisers, who got the recommended 150 minutes throughout the week.
- People who got the recommended amount of exercise all within one or two days—the weekend warriors.
The researchers found that both the weeklong exercisers and the weekend warriors had a reduced risk for more than 250 health conditions when compared to those who didn't get their 150 minutes. In fact, compared to inactive people, consistent exercisers had:
- A more than 40% lower risk for diabetes.
- A more than 20% lower risk for high blood pressure.
- About a 50% lower risk for obesity.
In other words, exercise patterns and schedules don't matter as much as the total amount of exercise.
However, the study also found that people who worked out during the week tended to exercise more overall. More activity can add up to more health benefits.
Do what works for you
Whether you're just starting an exercise program or trying to increase your activity level, it may help to set aside time for your favorite activities—whenever works best for you. To maximize your health benefits:
Pick the right activity. If you have been inactive or have stiff, painful joints, AARP says to choose activities that won't stress your joints too much, like walking and swimming.
Start out slowly. To avoid injury, keep the intensity low. Once you have the correct technique, slowly increase intensity.
Be well-rounded. Cardiovascular exercise is great for your heart and lungs. Strength training helps you stay strong and independent as you age. Stretching improves your flexibility. Try to incorporate all three elements into your routine.
See your doctor if needed. If you have health concerns, talk with your doctor before you start.
Morning, noon or night?
Exercise has big benefits whether you're going for a daily walk or setting aside time for a long weekend hike. But if you're wondering about the best time of day to exercise, here's what to consider.
Sources
- AARP. "The 7 Worst Habits for Your Joints." https://www.aarp.org/health/conditions-treatments/info-2022/worst-habits-joint-health.html.
- American Heart Association. "American Heart Association Recommendations for Physical Activity in Adults and Kids." https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults.
- American Heart Association. "'Weekend Warriors' May Gain Same Health Benefits as People Who Spread Out Exercise." https://www.heart.org/en/news/2024/09/26/weekend-warriors-may-gain-same-health-benefits-as-people-who-spread-out-exercise.
- Merck Manual. "Healthy Living: Starting an Exercise Program." https://www.merckmanuals.com/home/fundamentals/exercise-and-fitness/starting-an-exercise-program.
- National Institutes of Health. "Different Exercise Patterns Bring Health Benefits." https://www.nih.gov/news-events/nih-research-matters/different-exercise-patterns-bring-health-benefits.