More and more people are beginning to pay attention to physical exercise. According to the recently released 2022 National Fitness Trends Report: among people over 7 years old in my country, The proportion of people who participated in physical exercise at least once a week was 67.5%; those who consciously and actively participated in physical exercise exercised an average of 2.52 days per week, and the cumulative exercise time per week was 99-120 minutes.
The World Health Organization recommended in 2020 that adults should accumulate 150-300 minutes of moderate-intensity aerobic exercise per week, or 75-150 minutes of vigorous-intensity aerobic exercise, or an equivalent amount of moderate-intensity aerobic exercise. A combination of intensity and high-intensity cardio. In this way, our exercise volume is far from reaching the target.
But I have to work during the day, and after get off work, I may experience long commutes, housework, socializing, learning to recharge… As I am about to go die, how do I lift the barbell and step Struggling, sweating like rain? Taking a selfie in the gym and taking a shower by the way is my last stubbornness.
No time to exercise during the week? It doesn’t matter, a new study from a recent JAMA sub-journal shows that not exercising at ordinary times and cramming on weekends can also bring health benefits. As long as you can complete at least 150 minutes of moderate-to-vigorous-intensity aerobic exercise per week, whether it’s a daily exercise (≥3 times/week) or focused on weekend exercise (1-2 times/week), reduced risk of death from all causes, risk of death from cardiovascular disease, and risk of death from cancer.
Study data from the US National Health Interview Survey excluded cancer, chronic bronchitis, emphysema, heart disease, stroke, and limitations in daily activities A total of 350,978 participants were included, with an average age of 41.4 years, and 50.8% of them were women.
Divided these participants according to weekly exercise time:
Inactive, moderate- to high-intensity exercise time <150 minutes per week
Active exercisers, moderate-to-high-intensity exercise for ≥150 minutes per week (1 minute of high-intensity exercise = 2 minutes of moderate-intensity exercise)
According to the frequency of exercise, active exercisers can be divided into daily regular exercisers (≥3 times/week) and weekend exercisers (1-2 times/week). Daily regular exercisers exercised a median of 420 minutes per week, compared with 240 minutes for weekend exercisers.
Mean follow-up was 10.4 years, during which 21,898 deaths occurred, including 4,130 cardiovascular deaths and 6,034 cancer deaths.
After adjusting for covariates such as age, gender, race, education, economic level, marital status, alcohol and tobacco consumption, and BMI, the researchers concluded:
Compared with inactive exercisers, weekend exercisers had an 8% lower risk of all-cause mortality (0.92, 95% CI, 0.83-1.02), cardiovascular Risk of death from disease decreased by 13% (0.87, 95% CI, 0.66-1.15) and risk of death from cancer decreased by 6% (0.94, 95% CI, 0.77-1.15); The risk of death was reduced by 15% (0.85, 95% CI, 0.83-0.88), by 23% (0.77, 95% CI, 0.71-0.84) from cardiovascular disease, and by 12% (0.88, 0.71-0.84) from cancer. 95% CI, 0.83-0.94).
However, after further adjusting for the duration of weekly moderate-to-vigorous physical activity, weekend exercisers compared with regular exercisers had an increased risk of all-cause mortality (1.08, The differences were not significant in 95% CI, 0.97-1.20), risk of death from cardiovascular disease (1.14, 95% CI, 0.85-1.53), and risk of death from cancer (1.07, 95% CI, 0.87-1.31).
For daily regular exercisers, the longer the duration of a single exercise, the greater the reduction in the risk of all-cause mortality, and an appropriate increase in the proportion of high-intensity exercise during exercise will help reduce the risk of death .
And for weekend exercisers, increased exercise frequency (2 vs. 1) was not associated with a decreased risk of death, that is, whether it was weekend exercise, or One day of exercise, the effect is not much different (single rest is not afraid).
Overall, this study shows that both regular daily exercise and weekend exercise are associated with a lower risk of death, and that the same length of exercise, weekend exercise and regular daily exercise have similar health benefits. Not much difference.
While weekend exercise may not be as significant in reducing the risk of death compared with infrequent exercise, it is important to note that this study used weekly moderate- to vigorous-intensity exercise for People with <150 minutes were defined as "inactive".
While some previous studies defined people who exercised 0 hours per week as “inactive exercisers”, compared with such “inactive exercisers”, weekend exercisers all Risk of death was reduced by 30% (0.70, 95% CI, 0.60-0.82), the risk of cardiovascular death decreased by 41% (0.59, 95% CI, 0.48-0.73), and the risk of cancer death decreased by 21% (0.79, 95% CI, 0.66-0.94).
Whether it’s a weekday or a weekend, it’s better to “move” than “stand still”, if that doesn’t inspire your weekend sports-
Writing | Four Five Seven
References:
[1]Dos Santos M, Ferrari G, Lee DH, et al. Association of the “Weekend Warrior” and Other Leisure-time Physical Activity Patterns With All-Cause and Cause-Specific Mortality : A Nationwide Cohort Study. JAMA Intern Med. 2022;182(8):840-848. doi:10.1001/jamainternmed.2022.2488
Editor | Alaska Treasure