Are you a “Weekend Warrior”?


In a study published this week in JAMA Internal Medicine Journal, researchers in England found that “Weekend warriors” — adults who perform the recommended amount of 150 minutes of moderate or 75 minutes of vigorous activity in one or two sessions per week — were found to have a risk of death from all causes about 30 per cent lower than inactive adults.

To give you some context, moderate intensity activity would cause you to break into a sweat. If you can exercise and still carry on a conversation, then you are likely in the moderate zone.

If you can no longer talk, then the activity is considered vigorous.

Some examples of moderate intensity workouts are “Purposeful” walking and running.

The study also suggested that the weekend warrior pattern is just as beneficial for women as men.

In the study, regular exercisers lowered the participants risk by 35 per cent and any amount of activity helped reduce the risk of dying of heart disease by about 40 per cent.

So if there’s something to take away from this – it’s that some leisure time physical activity is better than none.


O’Donovan G, Lee I, Hamer M, Stamatakis E. Association of “Weekend Warrior” and Other Leisure Time Physical Activity Patterns With Risks for All-Cause, Cardiovascular Disease, and Cancer Mortality. JAMA Intern Med. Published online January 09, 2017. doi:10.1001/jamainternmed.2016.8014

CBC News. (2017, January 9). Weekend warriors’ exercise called good enough to prevent early deaths. Retrieved from:


Author: Elaine Chin

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