Findings from recent studies support the idea individuals should get their physical activity in a way that works for them. Photograph: Robert Christopher/Getty Images/Image Source
Cramming physical activity into one or two weekend sessions provides mental benefits comparable to those achieved through regular exercise throughout the week, according to a study published on October 29, 2024. This research, involving over 10,000 participants, found that so-called “weekend warriors”—those who exercise only once or twice weekly—experience similar brain health benefits as those who engage in frequent workouts.
Studies have long shown that exercise positively impacts brain health, helping to lower the risk of cognitive decline and dementia in older adults. This latest research, led by Dr. Gary O’Donovan and published in the British Journal of Sports Medicine, highlights that individuals who exercised sporadically over the weekend lowered their dementia risk nearly as much as those who exercised regularly. The findings are promising for busy individuals who struggle to find time to work out daily.
Dr. O’Donovan, a researcher specializing in physical activity and health, emphasized that the study provides good news for those who cannot commit to a daily workout routine. “Our study adds to a growing body of evidence that suggests exercising once or twice a week is almost as effective as more frequent exercise,” he said. “This is excellent news for people with demanding schedules who can only fit exercise into their weekend.”
The “weekend warrior” exercise model has sparked growing interest in the research community. Studies like those by Dr. Shaan Khurshid from Massachusetts General Hospital indicate that people who compact their weekly exercise into a few sessions show a lower risk for more than 200 diseases compared to inactive individuals, including conditions related to heart and metabolic health. Now, it appears that these benefits extend to mental health as well, especially in reducing dementia risks.
The research team analyzed data from the Mexico City Prospective Study, which tracked the health and habits of adults aged 35 and older. Between 1998 and 2004, the study initially surveyed over 10,000 participants on their exercise habits. Later, from 2015 to 2019, these individuals were rescreened, focusing on signs of cognitive impairment or dementia. Among those surveyed, 79.2% reported not exercising at all, 7.2% fit the “weekend warrior” profile, and 13.6% engaged in more regular physical activity.
The follow-up survey results indicated a striking difference in cognitive health outcomes based on exercise patterns. Around 26% of those who did not exercise showed signs of mild dementia, compared to 14% of weekend warriors and 18.5% of regular exercisers. These figures suggest that intermittent weekend exercise can reduce dementia risk by nearly as much as a consistent workout routine.
Even after adjusting for factors like age, sex, income, education level, smoking status, and body mass index, the findings remained significant. The weekend warriors demonstrated a 25% lower risk of mild dementia compared to those who did not exercise, while the regularly active group had an 11% lower risk.
Researchers estimate that if every middle-aged adult engaged in sport or exercise at least once or twice a week, it could prevent approximately 13% of mild dementia cases. Dr. O’Donovan acknowledged that while the underlying reasons for the specific cognitive benefits in weekend warriors remain uncertain, it could relate to the study’s screening method rather than a strict clinical diagnosis. Both active groups showed a reduced dementia risk when the researchers tested different thresholds, confirming the findings.
Dr. Khurshid, who was not part of the study, praised the research, noting that while it relied on self-reported data, which can sometimes be less precise, it supports the idea that exercise—whether spread out or condensed into fewer sessions—leads to positive health outcomes. He added that it’s the total amount of exercise that matters most, rather than how it’s distributed throughout the week. “If you’re opting for fewer sessions, make sure each session meets the recommended activity levels,” Khurshid advised.
Previous studies have suggested that the total exercise volume, rather than its frequency or intensity, plays a key role in preventing chronic diseases. This new research aligns with that understanding by underscoring that weekend exercise can be effective for brain health, especially in reducing the risk of cognitive decline.
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