Are Weekend Workouts Enough?

Safa G., a Dubai resident working at a financial firm, often spends 12 to 18 hours a day on the job, leaving her with just enough time to eat and sleep.

"I barely have time for grocery shopping, so exercising regularly is out of the question," she mentioned. "I can only manage a gym session on weekends paired with a Padel game.

I hope that's sufficient to maintain my health."

Many in the UAE, like Safa, find themselves only able to exercise during weekends due to demanding work schedules and hectic daily lives.

But is this weekend-only exercise routine enough to ensure good health?

"Exercising solely on weekends can still offer health advantages, particularly when compared to complete inactivity," stated Dr. Swati Prasad, a Specialist in Internal Medicine at Aster Royal Clinic, Downtown.

"This routine can lower the risk of chronic conditions like cardiovascular disease, diabetes, and hypertension.

However, the effectiveness depends on the intensity and consistency of these weekend workouts.

While weekend exercise can boost cardiovascular fitness, muscle strength, and mental well-being, it doesn't yield the long-term benefits of regular, consistent exercise throughout the week."

Dr. Prasad's insights coincide with the ongoing eighth edition of the Dubai Fitness Challenge (DFC), an initiative led by Dubai Crown Prince Sheikh Hamdan bin Mohammed bin Rashid Al Maktoum, encouraging residents to engage in 30 minutes of daily physical activity.

Keep it Short and Effective

Radosław Leśniak, a personal trainer at Fitness First Marina Gate, emphasized the importance of promoting movement of any kind.

"Exercising only on weekends is typical for those with busy weekly schedules," he noted. "Still, there's a heightened risk of injuries or burnout if it's not managed carefully."

The Polish trainer suggested that, if possible, more frequent exercise during the week is preferable.

"For those struggling to allocate time for exercise during the week, my advice is straightforward—incorporate short, high-intensity sessions," he advised.

"Even a 20-minute high-intensity workout can be highly beneficial. Treat your workouts like appointments and consider exercise a non-negotiable part of your daily routine."

Karl Dariane, a former Olympian and founder of the mobility and wellness clinic FlexoFix, highlighted the necessity of regular exercise.

"Our bodies require proper daily maintenance, and movement is a significant component of that," he explained.

"When you lead a mostly sedentary lifestyle throughout the week—sitting at a desk, on the couch, or in the car—and then engage in intense weekend workouts, it can shock your system.

This can result in lactic acid buildup, muscle soreness, and even injury."

He emphasized that only consistent movement provides the full range of exercise benefits, such as lowering the risks of cardiovascular disease, diabetes, and cognitive decline.

Integrating Exercise into Daily Life

Radoslaw suggested incorporating exercise into daily routines by "implementing active commuting methods like walking or cycling partway to work or opting for stairs instead of elevators" to ensure regular movement. He stressed the importance of finding enjoyable activities.

"Activities that you enjoy are easier to commit to and more sustainable in the long run," he said.

Karl added that to maximize weekend workouts, it's crucial to "include simple maintenance activities during the week, such as walking, stretching, and regular physical check-ups."

Source: khaleejtimes

The opinions shared in the GymNation blog articles are solely those of the respective authors and may not represent the perspectives of GymNation or any member of the GymNation team.