How to transform into a ‘weekend warrior’ – and slash your risk of 200 health conditions in the process

WE all know we should be doing more exercise.

But carving out the time to cram these workouts in is often much easier said than done.

The NHS recommends 150 minutes of moderate or 75 minutes of vigorous exercise a week to keep healthy.

And it says adults should aim to spread this exercise evenly over four to five days a week, or every day, which for many busy workers and frazzled parents is near enough impossible.

Thankfully, new research published in the journal Circulation shows that “weekend warriors” who fit all their exercise into one or two days enjoy the same health benefits as those who spread their workouts across the week.

Compared with inactive people, those shoehorning their activity into the weekend similarly lower risks over 200 conditions, including heart disease and mood disorders.

From cleaning our flats to choosing a leisurely walk over hoping on a bus the Sun Health team reveal their tips for squeezing a whole weeks worth of exercise into just two days.

1. From a spin class to the dancefloor

Vanessa Chalmers, health features editor, said: “I like to book into a Saturday morning spin class (45 minutes).

“The trainer for that class is particularly brutal and all the participants know it – it’s always hard to get a spot!

“Later that night I’ll be on the dancefloor – that counts as vigorous exercise… right (45 minutes)?

“Sunday might see me go for a long stroll around the nearby common (90 minutes), or even better, a bike ride along the riverfront which always de-stresses me before the week ahead.

“It doesn’t feel like exercise, it feels like a perfect way to end a weekend especially if the weather is nice.

“I’d recommend it to everyone trying to get some weekend exercise in.”

2. Parkun followed by a deep flat clean

Alice Fuller, senior health reporter, said: “I am a parkrun fanatic, so my Saturday always starts with a 5km run around my local park, but I’ll do a full warm-up and cool down (45 minutes).

“Then on Sunday, I like to go for a morning swim (30 minutes), followed by a long walk (120 minutes).

“All that’s left is a deep clean of my flat (90 minutes), which I think gets pretty vigorous!”

3. Treat the weekend like the workweek

Sam Blanchard, health correspondent, said: “The key for me is trying to wake up at about the same time as I would on a work day.

“Getting up and out of the house before 9am means I can fit in a decent workout without it eating into the weekend.

“It’s energising to get outside in the morning, gets it out of the way before I’m busy and means I can justify a tasty second breakfast, plus the rest of the afternoon is guilt-free.

“Exercising before you’ve eaten much is a good fat-burner and keeping a regular wake-up time helps with my sleep.

“I normally try to do a 2-3 hour cycle on one day and a shorter ride or 60-90 minute run on the second day.”

4. Walks with ankle weights

Eliza Louku, health reporter: “During weeks where I just haven’t been able to make it to the gym in the evenings after work, I tend to schedule an exercise class or two during the weekend to counteract the long hours spent sitting in an office chair.

“Though I do love a weekend lie-in, I try to book morning classes so I can dedicate the rest of my day to other activities.

“A 60-minute Pilates class tends to be my go-to for Saturday mornings and I always feel like I’ve earned a coffee and a pastry afterwards.

“Finally, I make sure to get a lot of walking done during the weekends – either by strolling around a nearby park or opting to get to places on foot rather than via bus or tube (120 minutes).

“Even a weekend shopping trip or a museum visit is a good way to get some steps in! “

“To give my walks an extra kick, I sometimes slap a pair of 1lb Bala Bangles onto my wrists or ankles.

“These are weighted bracelets with a Velcro closure that you’d usually use it a workout to add resistance, but I often find myself wearing them while walking if I haven’t made it to a gym class.

“They’re not particularly heavy but you’ll feel the added weight in your muscles as you move and you’ll definitely be a little sore the next day.”

5. Dog walks to the pub

Lizzie Parry, Head of Health: “If I get a quiet weekend to myself then I love a gym session without any time pressures.

“I try to combine some cardio with core exercises and if I’m feeling really good, a bit of extra strength training too (60 minutes +).

“On busier weekends when I have lots of plans, I make an effort to walk as much as possible rather than rely on the bus, tube or train.

“I’m lucky that living in central London means I get the choice of lots of lovely walks… my favourite being a wander along the river (120 minutes).

“When I go back to Suffolk to visit my family it’s all about dog walks in the countryside, more often than not with a lovely country pub at the end as a little reward. 

“A healthy lifestyle is all about balance after all!”

6. Swimming with friends and cycling everywhere

Isabel Shaw, health reporter: “I often struggle to convince myself to exercise during the week, so the weekends are a bit a savour when it comes to my fitness.

“Much to my surprise, I enjoy waking up early on a Saturday and going for a long run around my local park before it starts getting busy (60 minutes).

“I love the feeling of being awake before everyone else as if the park belongs to just me.

“If the weather is bad, or I feel like a change-up, I head to my local lido (thankfully, it’s heated) and try and swim for at least 40 minutes.

“Sometimes, a friend joins me for a much-appreciated distraction.

“In fact, research has found that people are more likely to lose weight if their exercise buddy is losing weight.

“Any plans I might have for the rest of the day I try and walk or cycle to (120 minutes).

“I’ve recently invested in an electric bike subscription, which for £45 per month allows me to pick up and drop off a rented bike whenever I need to – without the worry of it being stolen.

“I’m lucky enough to live in London and very near Regents Canal, which winds through much of the city and offers a beautiful walking and cycling path.

“As long as I haven’t stayed out late the night before and I’m not nursing a hangover, I try to do something similar on Sunday morning – like a long run or swim.”