In a new study, participants who exercised 150 minutes per week—whether on one or two days, or more consistently—saw a host of cognitive and mental health benefits

Weekend Warriors Can Still Reap Brain Health Benefits from Exercise, Study Says

In a new study, participants who exercised 150 minutes per week—whether on one or two days, or more consistently—saw a host of cognitive and mental health benefits

• “Weekend warriors,” who only exercise on the weekend, had similar brain health boosts as people who exercised throughout the week, a new study found.
• Participants who exercised 150 minutes a week—whether on one or two days or spread out—had a reduced risk of dementia, Parkinson’s disease, stroke, depression, and anxiety.
• Experts said the most important takeaway is to exercise regularly and recommended picking a routine that suits your lifestyle and physical ability.

As people get busy with work, school, and other obligations, it can be difficult to find time to exercise. But squeezing in weekend workouts when you can is worth it for your brain health, research suggests.

A study of over 75,000 people, published in Nature Aging in August, found that “weekend warriors” got a similar boost to their brain health as compared to those who exercised more regularly throughout the week.

In particular, the data showed that people who incorporated moderate-to-vigorous physical activity into their routines had a reduced risk of conditions such as dementia, stroke, Parkinson’s disease, anxiety, and depression. It didn’t matter whether participants fit that activity into just one or two days or if they exercised over the course of the week.

This certainly isn’t the first study to examine the benefits of being a weekend warrior—within the last year, various studies have linked this exercise pattern to a reduced risk of over 200 different diseases and weight management benefits.

But the notion that being a weekend warrior can still improve brain health is important, particularly when brain health issues such as dementia, depression, and anxiety appear to be on the rise.

“The findings do suggest individuals may select the exercise routine that better suits their lifestyle and still derive benefit,” Eva Feldman, MD, PhD, director of the ALS Center of Excellence at the University of Michigan, told Health.

Exercising on Weekends Linked to Cognitive, Mental Health Benefits

The benefits of exercise have long been established, Feldman said, but “there is a lack of knowledge regarding the optimal [fitness] regimen” for protecting brain health, including the type of exercise, intensity, duration, and frequency that might be best.

“Although guidelines exist—such as the World Health Organization exercise guidelines—the precise ‘dose’ of required exercise to improve brain health and prevent brain dysfunction remains uncertain,” said Feldman.

To look into this issue, researchers analyzed data from 75,629 participants in the U.K. Biobank. The participants wore trackers that recorded their moderate-to-vigorous physical activity, which can include brisk walking, dancing, jogging, biking, and similar activities that elevate the heart rate. The average age of those assessed was 62.

Based on their activity levels, participants were split into three groups. Those who didn’t get 150 minutes of moderate-to-vigorous physical activity weekly were dubbed “inactive.” Participants who did meet that threshold were weekend warriors if they got the majority of their exercise on just one or two days out of the week and regular exercisers if they split up that activity across more days.

Over an average of 8.4 years of follow-up, the research team tracked which participants developed neurological diseases or mental health conditions.

After adjusting for factors such as age, sex, diet, smoking status, and others, the researchers found that being active was linked to better brain health as compared to being inactive.

Specifically, weekend warriors had a 45% lower risk of Parkinson's disease, a 21% reduced risk of stroke, a 26% lower dementia risk, a 40% reduction in depression risk, and a 37% lower chance of anxiety as compared to their physically inactive peers. These results were similar regardless of whether people were weekend warriors or regular exercisers.

The results are “interesting” and are certainly good news for busy commuters and parents who might struggle to work out consistently, said Helen Lavretsky, MD, a professor in residence in the Department of Psychiatry and a geriatric integrative psychiatrist at UCLA Health.

However, experts agreed more research needs to be done.

This was an observational study, and “validation in a controlled randomized trial” might be needed to confirm that both exercise patterns can protect the brain from these neurological and psychological conditions, said Feldman.

“The authors did not investigate possible reasons why weekend warriors and regular exercisers may derive similar brain health benefits,” she added.

Plus, it would be interesting to see how weekend warriors compared to regular exercisers across a range of other health metrics, such as sleep, heart disease risk, and quality of life, Lavretsky told Health.

But these findings do fit in with other research. A 2022 study found no significant differences in mortality rates between people who worked out regularly and weekend warriors. Plus, research published in October found being a weekend warrior was linked to a lower risk of mild dementia.

Why Is Working Out Good for Your Mental and Cognitive Health?

This study didn’t dig into why exactly exercise can lead to brain benefits. But there are multiple potential mechanisms, Feldman explained.

For one, exercise can stimulate molecules called neurotrophic factors, spurring the growth and survival of neurotransmitters in the brain that help with “inter-neuron communication,” she said. This promotes cognitive function.

Exercising also “enhances neuronal energy metabolism,” said Feldman, meaning it helps brain cells get the energy they need to perform well.

“Additionally, exercise has anti-inflammatory and anti-oxidative properties, protecting the brain from the harmful effects of inflammation and free radicals,” she explained. “Exercise can improve cerebral blood flow, which would increase the delivery of energy substrates [such as glucose], nutrients, and oxygen to brain neurons, supporting cognitive performance.”

Lavretsky added that, more broadly, cardiovascular and brain health are often tied together. “Aerobic and mindful exercises” such as Tai Chi and yoga—which have been linked to better mental health and cognitive health—are good examples of this, she said.

Incorporating Fitness to Help Your Brain

As this study emphasizes, it doesn’t really matter whether you work out on the weekend or throughout the week, so long as you’re getting in 150 minutes of moderate-to-vigorous physical activity. This should help get rid of any “guilty feelings” people might have about not working out every day, said Lavretsky.

“[People] can choose the method that best suits their lifestyle or physical capabilities,” Feldman said. “Individuals busy throughout the week could opt for more rigorous activity on weekends, whereas individuals lacking fitness may adopt more regular moderate activity.”

And though many neurodegenerative disorders become more of a concern as people age, it’s smart to adopt healthy workout routines “earlier rather than later,” Feldman added.

“Although the brain is more moldable than previously thought, and cognitive dysfunction may be stabilized or reversed, a preventative approach will be more effective overall,” she explained.

Of course, there are other benefits to exercising, too. Beyond a lower risk of cognitive and psychological conditions, working out is associated with improved heart health, weight management, frailty prevention, and more, said Lavretsky.

“Those who are able to exercise daily will tell you that they feel better, they have more energy, their blood pressure control is better,” she said.

For people who aren’t able to exercise or find it difficult to make time, diet is another way to reap improvements in cognitive and mental health, Feldman said. Research suggests that the Mediterranean and the MIND diets, for example, could be good for the brain.

Julia is a news reporter and editor for Health, where she covers breaking and trending news on health and wellness topics. Her work has been featured in The Heights, an independent student newspaper at Boston College, and Minnesota Monthly.

This story originally appeared on: Health News - Author:Brian Mastroianni