Can making up for lack of exercise during the week by exercising on weekends work? | If the amount of exercise is sufficient, yes.

We all know that exercise has many benefits for both physical and mental health. The WHO also explicitly recommends that adults aged 18-64 engage in at least 150 minutes of moderate-intensity aerobic exercise, or 75 minutes of vigorous-intensity aerobic exercise, or a combination of both each week [1].

However, in our daily lives, we either don’t have time or are too tired to muster the energy, let alone exercise. Actually, you can also exercise during weekends or holidays!

A prospective study published in JAMA Internal Medicine, which collected data from over 350,000 individuals, found[2] :

After adjusting for lifestyle habits, underlying diseases, and other factors, whether you exercise regularly during the week or concentrate your exercise on weekends, as long as you meet the recommended amount of exercise, the health benefits are quite similar. This is because the risks of death, cardiovascular diseases, and cancer can all be reduced.

In other words, as long as you get moving and get enough exercise time, it’s effective.

75-150 minutes might seem long, but when converted, it’s actually just 1.5-2.5 hours. Whether you’re following videos, doing workouts, or going outdoors for activities like running, playing sports, or hiking, time flies by quickly, and you’ll be healthier and happier.

However, it’s still better to maintain the habit of exercising ‘X times a week’ if you have the time during weekdays, rather than trying to ‘cram’ all the exercise on weekends. In case you get impatient and suddenly exert too much intensity that your body can’t handle, it might end up causing more harm than good.

In conclusion, take it slow, and don’t forget to warm up and stretch afterwards!