New study says ‘weekend warriors’ reap same health benefits as daily gym-goers

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Don’t feel bad for not getting to the gym every day

Don’t want to go to the gym today? How about a science-backed excuse not to? According to a new study, those who work out only a few days a week can reap the same health benefits as those who hit the gym on a daily basis — as long as they get the same 150 minutes of moderate-to-vigorous activity per week to avoid being classified as “inactive.”

The study, published recently in the journal “Circulation ,” showed that doing at least 150 minutes of moderate-to-vigorous activity each week, as recommended by the World Health Organization, lowers your risk of 264 medical conditions, including hypertension, diabetes, obesity and sleep apnea. But researchers found no difference in the risk profiles of people who spread their 150 minutes out evenly throughout the week, compared to “weekend warriors,” or those who crammed it all into one or two days.

“I think this is empowering,” study author Dr. Shaan Khurshid, cardiologist at Massachusetts General Hospital, told “The Guardian .” “It shows that, in terms of health benefits, it’s really the volume of physical activity rather than the pattern that matters. The key is, however you are going to get that volume, do it in the way that works for you.”

In this article: CAP Barbell Coated Hex Dumbbell Weight , HolaHatha Neoprene Dumbbell Free Hand Weight Set with Rack and YOSUDA Indoor Cycling Bike Brake Pad/Magnetic Stationary Bike

Ready to hit the gym — whether as a daily habit or just a day or two a week? The products we’ve rounded up below — from dumbbells to stationary bikes to yoga mats — can help you be your healthiest self.

Start your healthiest habits with these workout must-haves

CAP Barbell Coated Hex Dumbbell Weight

Hex dumbbells don’t roll, which makes them safer to use. These are available in 5-pound increments, so you can choose the size you need or get a set.

HolaHatha 2-, 3-, 5-, 8-, and 10-Pound Neoprene Dumbbell Free Hand Weight Set with Rack

This complete set of dumbbells comes with a convenient rack for storage, so you can get a full-body workout whenever you need it.

YOSUDA Indoor Cycling Bike Brake Pad/Magnetic Stationary Bike

This indoor stationary bike has a built-in tablet mount, so you can do any workout you want.

Sunny Health & Fitness Dual Function Under-Desk Bike Trainer

Want to get your workout in while you work? This bike trainer fits under a desk for fewer sedentary workdays.

CURSOR FITNESS Home Folding Treadmill with Pulse Sensor

For those with less space at home, this folding mini treadmill can tuck away in a closet or under a bed or couch.

WHATAFIT Resistance Bands, Exercise Bands

Resistance bands can provide the same workout as free weights but are easier to store and transport.

Amazon Basics 1/2-Inch Extra-Thick Exercise Yoga Mat with Carrying Strap

Get an affordable yoga mat for workouts and stretching.

THE GYM PEOPLE Thick High-Waist Yoga Pants with Pockets

No workout is complete without the right attire, and these yoga pants are beloved by more than 50,000 reviewers.

Trendy Queen Women’s Oversized Sweatshirts Fall Fashion Hoodie

This comfortable, oversized hoodie is perfect for fall workouts outdoors or in the gym.

Prices listed reflect time and date of publication and are subject to change.

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