The study, conducted by researchers at Southern Medical University in China, emphasizes that the key to maintaining good health is not necessarily daily exercise but achieving the recommended 150 minutes of moderate to vigorous physical activity each week
A groundbreaking study has revealed that exercising just twice a week can be as effective in reducing the risk of early death, heart disease, and cancer as working out every day. The research, which analyzed data from 93,000 people in Britain, supports the “weekend warrior” approach to fitness, suggesting that it is possible to stay healthy with concentrated bursts of physical activity, even if not spread throughout the week.
The study, conducted by researchers at Southern Medical University in China, emphasizes that the key to maintaining good health is not necessarily daily exercise but achieving the recommended 150 minutes of moderate to vigorous physical activity each week. Dr. Zhi-Hao Li, the author of the study, explained, “You don’t need exercise every day to stay healthy. As long as you get 150 minutes of moderate to vigorous physical activity per week, whether packed into one to two days or spread out, you can significantly reduce your risk of dying from cardiovascular disease, cancer, or other causes.”
The findings offer hope for those with busy schedules who struggle to fit daily workouts into their routine. Instead of worrying about missing exercise on weekdays, the study encourages people to find ways to concentrate their workouts into a couple of days, such as over the weekend. This new approach makes maintaining a healthy lifestyle more attainable for those who can’t commit to daily fitness routines.
The study’s conclusion serves as encouraging news for those looking for flexible, manageable fitness options. It demonstrates that even if you’re not able to commit to daily exercise, you can still make significant strides in improving your health by focusing on your total weekly exercise time.
Incorporating Exercise into Work Life
For individuals who find it difficult to work out regularly due to their busy professional schedules, fitness expert Ashishh Gupta, director at Gold’s Gym in Gurgaon, offers a series of practical tips to integrate exercise into work routines. He suggests that incorporating small activities into your day at work can help improve fitness levels without having to carve out extra time for dedicated exercise.
“You may never know, you might end up motivating people around you and many more may join you for the same,” Gupta says. He recommends simple steps such as using stairs instead of the lift, standing more often, and moving around as much as possible during work hours. Additionally, he suggests a series of quick exercises that can be done in just 15 minutes a day, right at your desk, to help improve strength and overall fitness.
One of the exercises Gupta recommends is the Desk Push-Up. To perform this, stand facing your desk, place your hands shoulder-width apart, and slowly lower your torso towards the desk. Then, push back up and repeat several times. This exercise targets the arms and shoulders. Gupta encourages individuals to challenge themselves by gradually increasing the number of repetitions each day.
Another great exercise is the Isometric Glutes Exercise. This exercise can be performed discreetly while sitting at your desk. Simply squeeze your glutes, hold for five to ten seconds, and then release. Repeat this until your glutes tire. While it may seem subtle, this exercise is effective for toning the glutes, and the results will be noticeable with consistency.
Gupta also suggests the Leg Curl while seated. To do this, straighten one or both legs and hold them in place for five or more seconds. Then, lower the legs without letting your feet touch the floor. Alternate legs if raising them separately, and perform 15 repetitions for each leg.
For an upper-body workout, try Tricep Dips. Stand at the edge of your desk, facing backward, and place your hands on the desk shoulder-width apart. Then, move your legs slightly in front and use your body weight to dip up and down at a 90-degree angle. This targets the triceps and helps to strengthen the arms.
Lastly, the Shoulder Shrug can help relieve tension and improve posture. Stand against a wall with your back straight, then push your shoulders up toward your ears and hold for five seconds. Repeat eight to ten times in three sets, and you’ll feel your shoulder muscles engaging.
These simple, effective exercises can be done while at work and will go a long way in improving fitness without requiring extra time outside of office hours.
Group Workouts: A Key to Long-Term Fitness Success
While working out on your own is beneficial, studies show that people are more likely to stick to their fitness goals when they exercise in groups. A study published in the International Journal of Technology Assessment in Health Care found that individuals who walked in groups were more likely to continue their fitness routines for six months, compared to those who walked alone or did not walk at all. This research highlights the importance of social support in maintaining long-term fitness habits.
Professor Catherine Meads of Anglia Ruskin University, who led the study, emphasized the benefits of walking in groups. “Walking in groups is a safe and inexpensive intervention that can be delivered easily and successfully in the community,” she said. Walking, in particular, is an accessible form of physical activity that can be done by people of all fitness levels, and doing it in a group can increase motivation and accountability.
The World Health Organization also recommends that adults undertake 150 minutes of moderate aerobic activity per week. This includes activities like walking, cycling, or swimming, which can be done in a social group setting, making it easier for individuals to stay committed and consistent.
Incorporating physical activity into your routine, even if it’s just twice a week, can have a significant positive impact on your health, reducing the risk of premature death and major diseases like heart disease and cancer. For those struggling with daily workouts, exercising over the weekend or during concentrated bursts can be just as effective. Additionally, incorporating small exercises during work hours and exercising in groups can help you stay consistent and motivated.
So whether it’s squeezing in a few minutes of desk push-ups, taking the stairs instead of the elevator, or joining a walking group, there are countless ways to stay active and improve your overall health without a rigid exercise schedule. With a bit of effort and creativity, everyone can take small steps toward a healthier life.
