Regular exercise is a goal for many people. However, work, family, and other life challenges can make this a difficult goal. Fortunately, new research suggests that even exercising on the weekends can help boost your heart health, according to the health site Prevention .
Exercising 75 minutes a day on the weekends can also help keep your heart healthy.
The study was published in the journal JAMA . Researchers analyzed data from more than 89,000 people. The data was collected from the UK Biobank, a biomedical research database. Participants wore a wearable device that tracked the intensity and duration of their exercise.
The research team found that people who exercised on weekends had a lower risk of heart disease than people who did not exercise, including heart attack, heart failure and stroke. In particular, the risk of heart disease in people who exercised on weekends was as low as that of people who exercised regularly all week.
"Increasing exercise, even if it is limited to 1 to 2 days per week, is effective in improving cardiovascular health," the authors concluded.
Many health agencies around the world recommend that people exercise at least 150 minutes a week. In the above study, the authors found that just 2 days a week for 75 minutes a day, at a moderate intensity or higher, is enough to improve cardiovascular health. Exercises can be walking, jogging, cycling, weight lifting, soccer, martial arts, dancing or any favorite sport.
"Our findings suggest that efforts to improve physical fitness, even if focused on just one or two days a week, can have cardiovascular benefits," said study co-author Dr. Patrick Ellinor at Massachusetts General Hospital.
However, this does not mean that people who exercise regularly all week should switch to exercising 2 days on the weekend. Depending on your personal circumstances, your training goals, for example, fat loss, muscle gain, improving endurance, strength or other needs, there will be appropriate training methods and duration.
Exercise is important for heart health. Regular exercise strengthens the heart muscle, lowers blood pressure, lowers bad cholesterol (LDL) and increases good cholesterol (HDL), according to Prevention .
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