A little exercise is better than none

Exercise is good for us. It reduces the risk of dying from all causes, including cancer and heart disease. This is according to the World Health Organisation. But many people who work on weekdays have little time for exercise.

So, they might try to do something to increase their heart rates over the weekend go for a long run, take a bike ride, hike in the mountains or do a strenuous chore around the house, such as raking leaves , shoveling snow or digging a garden.

We sometimes call people who exercise only on Saturdays and Sundays “weekend warriors (战士)”. But is it healthy to avoid exercise during the workweek and then try to fit it all in during the weekend?

A new study suggests that, yes, it is healthy: Even weekend warriors may reduce their risk of cancer and cardiovascular (心血管的) disease.

Australian researchers at the University of Sydney conducted the study. It took place over a nine-year period.

During that time, the researchers looked at the self-reported exercise habits and health examinations of more than 63,000 adults in England and Scotland. Then they connected that information to mortality—or, death—records.

The researchers found that people who exercised only one or two days a week improved their chances of living longer than people who did not exercise at all. Even those who are very overweight—or, obese—could extend their lives by exercising a couple of days per week. Exercises included playing sports and taking a brisk walk.

First, let’s look at cancer. When compared to those who did not exercise at all , weekend warriors had an 18 percent lower risk of dying from cancer.

As for cardiovascular disease, weekend warriors had a 40 percent lower risk of cardiovascular disease than inactive people, or so-called “couch potatoes”. Couch potatoes are people who don’t exercise. They simply sit all day like potatoes.

In other words, their health improves even if they don’t meet the suggested weekly amount of physical activity. However, to be in the best health, Stamatakis says, more exercise is better.

The WHO suggests that the average adult get at least 150 minutes of moderate (中等的) to intense activity per week. For the best results, the organisation suggests 75 minutes per week of vigorous (高强度的) physical activity.

“No 7, Jobie Nymble, takes the lead,” cried the announcer. “Just one more hurdle (跨栏) and ...” Cheers broke out. “Jobie Nymble from Riverside Middle School takes first place in the girls’ 100-meter hurdles!” The crowd went wild.

“County championships (锦标赛), here we come,” screamed Jobie, patting her green track spikes (钉鞋). They were her lucky shoes and she loved them. “Next Saturday, we’re taking home the gold,” Jobie whispered to her spikes, excitedly retying them.

“Don’t forget, guys,” said Marisol, one of her teammates. “My birthday party is next Friday at Hidden Park.”

Next weekend couldn’t come soon enough. Jobie smiled with excitement all week long. At track practice, she leaped over those hurdles faster than she’d ever leaped before. And it wasn’t long before everything in her path was a hurdle: flowerpots in her front yard, sidewalk cracks on the way to the bus stop and even her little sister, Teka!

The day of Marisol’s party, Jobie put on her favorite outfit: her blue shorts, an old track T-shirt from her dad, and her lucky spikes. “Perfect.” She smiled at herself in the mirror.

The party was under way when Jobie arrived at Hidden Park. She stopped by the track first, planning to do some practice.

“Jobie!” Two of Jobie’s teammates rushed toward her, breathless and barefoot. “Come on,” they yelled. “You have to try the slide.”

Jobie looked toward the party area. Suddenly, she saw it. The biggest slide she had ever seen was on the far side of the park. Smiling kids zoomed down the slide at unspeakable speeds. Without thinking twice, Jobie took off her spikes and dashed (猛冲) toward the slide. Its ladder stretched to the sky, but she reached the top in no time, closed her eyes and let go.

Jobie couldn’t get enough. She tried again and again. When it was finally time to go home, she unwillingly made her way back to the track where she’d left her shoes.

As she eyed the area from a distance, panic set in.

The next day, Jobie turned up in a new pair of spikes for the championships.