NO TIME FOR DAILY EXERCISE? BEING A WEEKEND WARRIOR CAN HAVE THE SAME HEALTH BENEFITS

Intense exercise 2 or 3 times a week can be just as beneficial for your health as shorter daily workouts, researchers have found

To maintain good health, the World Health Organization recommends regular exercise - 150 to 300 minutes of moderate aerobic physical activity, or 75 to 150 minutes of vigorous aerobic physical activity, or an equivalent combination of the two, throughout the week.

Those too strapped for time or without the energy to exercise several times a week may prefer to exercise intensely at weekends, or two or three times a week.

This "weekend warrior" pattern of exercise can be just as beneficial for health as exercise that is spread out over the week, a recent study suggests.

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Researchers at Massachusetts General Hospital, in the United States, wanted to learn if people who exercised 20 to 30 minutes most days of the week experienced greater benefits than those who went five or six days between longer exercise sessions.

They found that concentrating moderate-to-vigorous physical activity in one to two days during the week was associated with a lower risk of developing more than 200 diseases - from cardiovascular and digestive conditions to mental health and neurological illnesses.

And it may be just as effective at decreasing risk as more evenly distributed exercise activity: both weekend warrior and regular physical activity patterns were associated with those substantially lower disease risks.

"It may be the total volume of activity, rather than the pattern, that matters most," said study co-author Dr Dhaan Khurshid.

Kimberly Kwok is a busy working mum. As well as looking after two young children, the 37-year-old Hong Kong entrepreneur runs two businesses, Mighty Oaks International Nursery and Kindergarten in Kennedy Town, and Acorn Playhouse in Wong Chuk Hang.

She is a fan of Bear Camp, an hour-long, functional fitness class offered at Ursus Fitness in Sai Ying Pun, Hong Kong.

"Functional fitness typically involves a mix of cardio and weight training, focusing on exercises that mimic everyday movements like squatting, lifting, pushing, and pulling to improve overall strength, stability, mobility, and endurance," says Ursus Fitness founder Santina Philips.

Bear Camp targets full-body strength, develops cardiovascular fitness, and improves balance, flexibility, posture, and joint health, she adds.

Kwok joined these workouts 10 years ago and goes twice a week. Once or twice a week, depending on her schedule, she also joins a programme that combines weights and cardio.

"That's all I have time for because I'm so busy, but I love Bear Camp because it works all your muscles. Over the years, I've become stronger and fitter and developed greater stamina," she says.

The Weekend Warrior Workout, offered at the University of Hong Kong's Active Health Clinic, is also a good fit for busy people or those who are too tired to exercise on weekdays.

This high-energy, hour-long session focuses on a full-body workout and includes cardiovascular, strength training and mobility exercises.

"The goal is to help people get the most out of their limited workout time by combining different exercises for a complete fitness challenge," says Venus Chan, an exercise and wellness trainer at the university's Centre for Sports and Exercise.

"It is fun and intense and is useful at helping to release stress built up over the work week."

If you can only do weekend workouts, Philips says that they can "serve as a mental reset, reducing stress and boosting mood after a hectic week".

They also bring people together, allowing you to connect with like-minded people and build friendships. And they build momentum, Philips adds.

"Many people start with weekend workouts but gradually add more as they feel the benefits and get into the routine. It's about starting where you can."

Still, it is better to spread your workouts out over the week, she says, as this supports proper recovery, reduces the risk of injury, and makes it easier to maintain a balanced routine including strength, conditioning, and core work.

If you only have time to exercise a couple of times weekly, you may be tempted to push your body beyond its limits.

"Overexertion can lead to muscle tiredness, a greater chance of strains and sprains, and overall physical exhaustion," says Chan.

Workout quality is more important than quantity.

Strength training, in particular, is important for middle-aged and older adults, and for perimenopausal and menopausal women, as it helps improve bone density and maintain muscle mass that is prone to decrease because of ageing and hormonal changes.

Chan advises slowly ramping up the intensity of your workouts, ensuring sufficient time to warm up and cool down, paying attention to any physical discomforts, and staying hydrated.

Kwok is mindful about preventing muscle strain and fatigue, making sure to stretch, warm up and cool down.

"Overexertion is unsustainable. I want to be able to work out for the rest of my life, so I'm careful not to hurt myself, especially since my gym sessions can be quite intense."

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