We written a lot on SuperAging News about the importance of staying physically active for healthy Aging, for example here, here, and here. But sometimes, well, life happens and it’s hard to find the time (or let’s face it, energy) to fit in the daily workout.

But a new study says you don’t have to Exercise every day to reap these important health benefits. In fact, even if you’re only active, say, on weekends— hello, weekend workout warriors—you can still significantly reduce your risk of heart disease, Cancer, and early death, just like someone who exercises steadily throughout the week.

Published in April 2025 in the Journal of the American Heart Association, the new research adds weight to a growing body of evidence that says it’s the total amount of physical activity that matters most—not how often you work out.

“You don’t need to exercise every day to stay healthy,” study author Zhi-Hao Li, an epidemiologist at Southern Medical University in Guangzhou, China, said in a news release.

“This message is encouraging news for busy people who struggle to fit in daily workouts but can manage a concentrated burst of activity on weekends or over a couple of days,” Li added.

The study in a nutshell

Researchers at China’s Southern Medical University analyzed data from over 93,000 adults in the UK Biobank study, which tracks participants’ health over time. Using wrist-worn devices to measure physical activity, the researchers grouped people into three categories:

1. Weekend Warriors – Those who exercised one or two days per week.
2. Steady Exercisers – Those who spread activity throughout the week.
3. Inactive Individuals – Those who didn’t meet minimum exercise recommendations.

The findings? Both weekend warriors and steady exercisers experienced significantly lower risks of premature death from any cause compared to inactive individuals.

Specifically:

• Weekend warriors had a 32% lower risk of death overall.
• They also had a 31% lower risk of Dying from heart disease, and a 21% lower risk from cancer.
• Steady exercisers fared similarly, with a 26% lower risk of death overall, 24% lower risk from heart disease, and 13% lower cancer death risk.

While weekend warriors appeared to have slightly better outcomes, the differences weren’t statistically significant. In other words, both patterns worked, an outcome that surprised the researchers. They initially thought that spreading physical activity out through the week would be more beneficial in reducing the risk of death from disease.

Dr. Keith Diaz, a behavioral medicine expert at Columbia University Medical Center, highlighted the importance of this research. “This shows that even if you can only be active on the weekends, you can still gain meaningful health benefits,” he told UPI.

What counts as exercise?

According to the U.S. Centers for Disease Control and Prevention (CDC), moderate activity includes brisk walking, light yard work or home repairs, slow bicycling, recreational swimming, active Yoga, and ballroom or line dancing.

Vigorous activities could involve running or jogging, aerobic dancing, swimming laps, heavy yard work like digging or shoveling, fast biking, and jumping rope.

The goal is to reach at least 150 minutes of moderate or 75 minutes of vigorous activity per week—whether you do it in two days or seven.

Why it matters

As we age, staying active is one of the most powerful things we can do for our bodies, brains, and quality of life. Exercise helps:

• Preserve muscle strength and balance
• Protect against falls and fractures
• Lower risk of chronic diseases
• Support heart health
• Improve cognitive function
• Boost mood and mental Clarity

[Read: The big benefits of exercise for longevity]

But don’t overdo it

One important caveat: Trying to cram 150 minutes of exercise into just one or two days can put strain on your body, especially if you’re just getting started or have joint or mobility concerns.

Some research suggests that weekend warriors may have a slightly higher risk of muscle and joint injuries compared to those who exercise more regularly. That’s why it’s crucial to warm up properly before starting, stay hydrated, and start slowly and build up over time. Of course, it’s always a good idea to wear supportive footwear and use assistive ger if needed. Importantly, always listen to your body.

Make it fun

Here are a few ideas to get your heart pumping:

• Walk with friends at a park or shopping mall
• Try a Saturday morning dance class
• Join a community Gardening group
• Take a water aerobics or gentle swim session at your local pool
• Try yoga, Pilates or a stretch-and-strengthen class designed specifically for older adults
• Enjoy a bike ride on a scenic trail

The key is to find what you love—and do it consistently—even if it’s only on weekends. The most important thing is to move—and keep moving.

More on getting physical

Hot fitness trend for older adults: Ballet (yes, really)

Cycling can make us healthier and more independent. Here’s how to design better bikes for older riders

Why some doctors are prescribing gardening rather than drugs

The health and longevity benefits of nature therapy

It’s a buzzy wellness trend right now, but can cold therapy also boost our lifespan?

Content on this site is for informational purposes only and is not a substitute for professional medical advice. Always check with your qualified healthcare providers with any questions or concerns regarding a medical condition.

David Cravit SuperAging News

Our mission is to curate the avalanche of news, research reports, expert advice and other content about longevity and healthy aging, to give our readers a practical blueprint for "getting older without getting old." In a short period of time, we have seen steady audience growth and, in particular, strong growth in our social media presence, which is now generating over 200,000 impressions a month. We offer a mix of original content and links to useful content from a wide range of sources.