How Much Exercise Do You Really Need to Live Longer? Weekend Warriors vs. Fitness Buffs!

When it comes to living a longer, healthier life, exercise is critical. But do you need to work out every single day in order to reap the benefits of an active lifestyle? Actually, new research suggests that people who exercise on a less frequent basis, commonly known as “weekend warriors,” are potentially gaining an impressive list of health advantages––including a higher chance of longevity.

The power of exercise against chronic disease

Three of the most deadly diseases in the United States are cancer, heart disease, and diabetes. While these conditions can be incredibly serious, they are also largely preventable and even reversible. A combination of dietary changes, stress reduction, adequate sleep, and early screenings can help to ward off these illnesses. But exercise in particular seems to play a crucial role in maintaining optimal health. On average, people who consistently work out have been known to live several years longer than their less active peers.

Weekend warriors vs. daily exercisers

A study published in the JAMA Internal Medicine journal examined the possible roles that various forms of exercise and leisure activities can play in promoting longevity. The investigation specifically focused on whether a regular fitness routine was necessary to achieve these benefits, or if sporadic and occasional exercise sessions would still contribute positively to overall health. The study included over 63,500 participants, all aged 40 and up, and measured nearly two decades’ worth of data.

Their physical activity was divided into categories:

Inactive (very low to no exertion)
Insufficiently active (low to moderate intensity, fewer than 2.5 hours a week)
“Weekend warrior” activity (moderate intensity for over 2.5 hours a week or vigorous intensity spanning 1 or 2 sessions weekly)
Regular activity (more than 2.5 hours a week of moderate intensity or 1.25 hours of vigorous intensity activity)

Researchers discovered that across the board, active adults demonstrated a 30% lower risk for all-cause mortality compared to inactive adults. Of particular interest, this included “weekend warriors,” suggesting that even 2.5 hours per week of moderate-intensity exercise, or 75 minutes weekly of vigorous activity, could contribute significantly to a longer life. The takeaway from this study is clear: there’s no need to hit the gym daily in order to experience the life-extending benefits of physical activity.

Simple options for getting active

If you’re currently living a sedentary lifestyle, it’s not too late to begin incorporating exercise into your routine. Fitting in just a few hours of activity every week can potentially help you extend your lifespan by up to 30%. Look for easy ways to get your body moving, like biking, walking, dancing, or practicing tai chi. Don’t pressure yourself to jump into an intense workout routine right away––instead, give your body time to adapt by gradually increasing the intensity and duration of your chosen activities. Consider partnering with a friend to help motivate and support each other as you work towards better health and increased longevity.