Are You a Weekend Warrior? The Pros and Cons of Weekend-Only Exercise

Are you a weekend warrior? Whether it’s playing recreational sports, cycling, or going for a long run, many of us are only able to fit their exercise into weekends. But is this enough to meet your health and fitness goals? In this episode of Eat Move Think, Dr. Andrew Miners shares insights on why being a weekend warrior can be as beneficial as spreading your exercise out throughout the week, how they can make the most of their activity while avoiding injuries and how to maximize the benefits of movement.

Watch or listen to Dr. Miners discuss:

• What it means to be a weekend warrior and the two common approaches people take

• The health benefits of weekend-only exercise, including mental health, cardiovascular, and muscular gains

• The potential risks, such as injury or missed workouts leading to long gaps in activity

• The importance of meeting Canadian exercise guidelines, including 150 minutes of moderate-to-vigorous activity per week

• Tips for balanced fitness, including strength training, flexibility routines, and ways to vary your workouts

What You Can Do

• Aim for 150 minutes of moderate-to-vigorous physical activity weekly, even if it’s all on weekends.

• Incorporate variety into your workouts to avoid overuse injuries and build a balanced fitness base.

• Include strength training and flexibility exercises to support longevity and reduce injury risk.

• Stay active during the week by reducing sedentary behaviour and integrating movement into daily routines.

To learn more about Medcan’s personal training programs, visit medcan.com/fitness. For details on the Canadian Movement Guidelines referenced in this episode, visit the Canadian Society for Exercise Physiology.