A new study suggests that concentrating physical activity during just a couple of days of the week may have similar benefits for cognitive health as spreading out exercise throughout the week. Weekend warriors who get more than 50% of their weekly exercise on their days off appear to benefit just as much as those who distribute their activity across the week. This finding is particularly relevant for individuals who struggle to find time to exercise during a busy week. Researchers analyzed data from 75,629 participants in the UK biobank, with an average age of 62, to investigate the timing and pacing of recommended levels of moderate-to-vigorous physical activity (MVPA).
The study participants were divided into three groups: inactive people who did not meet the recommended 150 minutes of MVPA per week, regularly active people who spread their 150 minutes evenly throughout the week, and weekend warriors who concentrated over 50% of their MVPA on one or two days. The researchers were interested in the effects of physical activity on brain health, specifically looking at the risk of dementia, Parkinson’s disease, and stroke. Participants were followed for an average of 8.4 years, during which medical records were examined to track the incidence of these conditions.
Paul Arciero, a Professor of Health and Human Physiological Sciences at Skidmore College, highlighted the numerous ways in which MVPA benefits the brain. Physical activity is known to increase blood flow throughout the body, delivering nutrients and oxygen to cells while removing harmful waste products. In addition, exercise helps to grow new nerve fibers and blood vessels, reduces plaque build-up, inflammation, and free radicals, and increases anti-inflammatory substances and antioxidants. Moderate aerobic exercise has been shown to improve cognition and nerve growth markers in older individuals.
Ryan Glatt, a brain health coach at Pacific Neuroscience Institute, noted that physical activity can enhance mood through neurotransmitter modulation. While activities like walking and tai chi may be beneficial for individuals experiencing symptoms of dementia or Parkinson’s disease, the effectiveness can vary from person to person. Arciero emphasized the importance of letting the body recover after moderate-to-vigorous intensity exercises, suggesting a balance of general activity throughout the week with more intense fitness activities on the weekend.
Both Arciero and Glatt suggested that a combination of daily activities, such as walking, gardening, and taking the stairs, along with more intense exercises on the weekend, may be an effective approach for those who struggle to fit MVPA into their routine. While the study provides promising evidence for the benefits of the ‘weekend warrior’ approach to exercise, further research is needed to fully understand the impact on brain health. In conclusion, prioritizing regular physical activity, regardless of the distribution throughout the week, is vital for maintaining optimal cognitive health and overall well-being.
