You don't have to work out during the week to get benefits from exercise. 'Weekend warriors' can still lower their risk of early death, study finds

• Regular exercise may help prevent early death. Guidelines recommend 150-300 minutes per week. 
• "Weekend warriors" who fit workouts into one or two days a week still benefit, a new study finds.
• The research suggests you can improve your health with exercise regardless of when you do it. 

Getting in all your weekly recommended exercise on the weekends may help prevent early death, even if you don't have time work out during the week, according to a study published July 5 in JAMA Internal Medicine.

Researchers from several universities, including the Harvard T. H. Chan School of Public Health in Boston and the Federal University of São Paulo in Brazil, looked at data from 350,978 American adults surveyed between 1997 and 2013. They compared exercise habits with how likely participants were to die of causes like cancer and heart disease, to see if certain patterns of exercise were better for a long, healthy life. 

The researchers found that people who got plenty of exercise were less likely to die early than their sedentary peers, regardless of whether they exercised throughout the week, or fit their workouts into longer weekend sessions. 

Current guidelines from the World Health Organization recommend adults get 150 to 300 minutes per week of moderate exercise, like brisk walking or yard work, or 75 to 150 minutes per week of vigorous exercise, such as running, strenuous hiking, lifting and carry heavy loads, or fitness classes. 

So-called "weekend warriors" are people who meet or exceeded the recommended dose of exercise in two or fewer days of working out per week, according to the study. The weekend warriors saw similar health benefits as participants who worked out three or more days a week, researchers noted. 

The findings suggest that when it comes to the lifespan-boosting benefits of exercise, it may not matter how many days per week you exercise, as long as you're hitting the overall recommended amount of activity. 

The benefits of exercise include lower risk of chronic illness, better mood, and a stronger immune system, whether you're taking frequent 20-minute walks or a few long hikes each week. 

While the study didn't examine what type of exercise is best for health, a combination of cardio exercise and strength training may offer the most benefits for heart health, metabolism, and overall wellbeing, previous research suggests.