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A by Professor Kaarin Anstey in highlights the importance of physical activity for brain health and offers evidence that flexible exercise routines can still yield significant benefits.

Physical activity is thought to protect the brain by reducing inflammation, improving vascular health, particularly in the hippocampus, a region critical for memory and one of the first areas affected by Alzheimer’s disease.

Traditionally, public health guidelines recommend at least 150 minutes of moderate to vigorous physical activity (MVPA) spread throughout the week. However, new findings from a UK Biobank study reveal that "weekend warriors" - individuals who condense their weekly exercise into one or two days - experience brain health benefits comparable to those who exercise more regularly.

The study examined over 75,000 participants, tracking their physical activity using accelerometers and correlating the data with brain health outcomes, including risks of dementia, stroke, and mental health conditions like depression and anxiety. Both regular exercisers and weekend warriors reduced their risk of these conditions compared to inactive individuals, showing that what matters most is the total amount of physical activity, not its distribution.

"This research reaffirms that any effort to meet physical activity guidelines can have profound impacts on brain health. The growing body of evidence linking physical activity to both cognitive and mental health benefits provide valuable insights for public health strategies aimed at reducing the burden of brain-related disorders," says Professor Anstey.

“Flexibility in how we approach exercise makes these benefits more achievable for everyone, offering practical solutions for those struggling to incorporate regular exercise into busy schedules.”

Read the full commentary .