'Weekend athletes' have lower risk of early death, study findsEntertainment 

‘Weekend athletes’ have lower risk of early death, study finds

Exercising on the weekends can help ward off disease, even if the workouts are crammed into several days, a new study suggests.

Adults should get 150 minutes of physical activity and muscle strengthening per week, according to the Physical Activity Guidelines for Americans. If you try to spread it out over the week with work, cleaning, and other chores, it can seem like a lot.

People who are physically active, whether only on weekends or more often, have lower death rates than inactive people, a study published in the journal JAMA Internal Medicine found.

There was no significant difference in “all-cause” or “special-cause” mortality between those who exercised regularly and those who exercised “weekend-weekend” as long as they got the same amount of moderate and vigorous physical activity per week. by Leandro Rezende, Associate Professor of Epidemiology, Department of Preventive Medicine, Federal University of São Paulo, Brazil.

“This is good news, given that the physical activity pattern of athletes on weekends may be a more suitable option for many people to achieve recommended levels,” Rezende added.

The study suggests that as long as you get the 150 minutes of exercise that adults need each week, or more when you can, you can help reduce your mortality.

The results could help public health officials promote physical activity even among busy people and support the idea that “every minute of physical activity counts,” said Eric Shiroma of the National Institute on Aging.

Fitness co-author CNN:Dana Santas often hears clients cite their crazy work schedules as a reason for not exercising.

“It’s understandable that they don’t want to sacrifice much-needed sleep by getting up early or making time for a family dinner by going to the gym right after work,” notes Santas, a strength and conditioning specialist and mind-body coach. sports.

“These are valid concerns because we all need sleep to function. And family dinners not only represent quality time, but also increase the chances of eating healthy instead of eating out. fast food“, he emphasized.

Other health effects

The drop in death rates from weekend exercise is great news for people with busy days, Santas said. But there are benefits to working out during the week.

The study didn’t take into account the effects of regular, daily exercise on sleep, injuries or mental health, so it’s important to keep that in mind, he cautioned.

“Bodies are designed for movement. “Being sedentary all week can increase your susceptibility to injury if you push yourself too hard during weekend workouts.”

With that in mind, it’s even more important for weekend athletes to make sure they warm up properly and pay attention to form.

A 2018 study also found that exercise plays a big role in mental health. Study participants who reported exercising had about 1.5 fewer days of “bad mental health” in the past month than those who didn’t.

And a big part of many aspects of health is good sleep. Getting enough exercise each day can help our bodies naturally want to rest at the end of the day, Santa points out.

This daily exercise to help you sleep doesn’t have to leave you sweaty and out of breath, but you should work to get your breathing and heart rate up, she added.

This could mean taking 20 to 25 minutes of brisk walking, cycling, or bodyweight exercises to help you sleep better.

Shiroma recommends five ways to keep physical activity a part of your life: Find small activities like climbing stairs; exercise as you wish; do it with friends; setting and rewarding goals; and start over gradually when you come out of your wreck.

This content was originally created in English.

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