Yes! A growing body of research suggests that meeting weekly exercise guidelines in just 1-2 sessions (often called “weekend warrior” workouts) can still provide significant health benefits, including a lower risk of death.

Key Findings:

1. Study Overview:
   • A 2023 study published in JAMA Internal Medicine analyzed over 350,000 U.S. adults from the National Health Interview Survey.
   • Compared to inactive people, those who exercised 150 minutes per week in 1-2 sessions had a 33% lower risk of all-cause mortality.
   • The benefits were similar to those who spread exercise across 3+ sessions per week.
2. Disease-Specific Benefits:
   • Cardiovascular death risk ↓ 38%
   • Cancer death risk ↓ 18%
   • Even moderate-intensity activities (like brisk walking, cycling, or gardening) showed benefits.
3. WHO & CDC Guidelines:
   • The World Health Organization (WHO) and CDC recommend 150+ minutes of moderate exercise (or 75+ vigorous) weekly.
   • This study confirms that how you accumulate those minutes (daily vs. weekend-only) may matter less than just hitting the target.

Why This Matters:

• Many people struggle with daily exercise due to work, family, or time constraints.
• This research shows that condensed workouts (like long hikes, bike rides, or gym sessions on weekends) can still extend lifespan.
• However, spreading out exercise may be better for muscle strength, flexibility, and metabolic health.

Caveats & Considerations:

• Injury risk: Intense, infrequent workouts may increase strain. Proper warm-ups and form are crucial.
• Consistency matters: While weekend workouts help, regular movement (even light activity) is still ideal.
• Not a free pass: Sedentary behavior on other days may still harm health (e.g., increased diabetes risk).

Takeaway:

If you can’t exercise daily, 1-2 longer sessions per week still significantly lower death risk—great news for busy schedules! Pair this with daily light activity (walking, stretching) for optimal health.

Reference:

https://www.sciencedaily.com/releases/2025/07/250723045709.htm

https://www.sciencealert.com/one-weekend-habit-may-cut-risk-of-heart-related-death-by-33-study-finds

https://www.medicalnewstoday.com/articles/exercising-150-minutes-1-2-times-week-may-lower-death-risk-33-percent-weekend-warrior

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