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What’s Wrong With Being a Weekend Warrior?

According to a new study, absolutely nothing.

That’s great news for those of us who are busy moms, juggling kids, schedules and work. While Flow Fitness Boutique provides free child care during classes, sometimes the weekend is the only time we have to carve out an hour or two for ourselves.

The study, which followed 64,000 adults in the UK, found that weekend warriors had a 30 percent lower death rate than those who were inactive. For comparison’s sake, those who exercised several days a week had a 35 percent lower death rate than their couch potato counterparts.


“One or two sessions per week of moderate- or vigorous-intensity … physical activity was sufficient to reduce death from all causes [including] cardiovascular disease and cancer,” said study author Gary O’Donovan, a research associate at the Centre for Sport Exercise Medicine at Loughborough University in England. The researchers emphasize that you should focus not so much on how often you exercise, but on how much you do. It’s recommended that you get 150 minutes of moderate activity (or 75 minutes of intense exercise) each week. Flow Fitness fitness classes are 60 minutes long. So, just a couple of high-intensity Boot Camp or Mauy Thai classes can fulfill the requirement.

To avoid injury, however, play it safe.

  • Always seek medical advice before starting an exercise program.
  • Get activity during the week. Stretch regularly and aim for 10,000 steps a day.
  • Mix it up. Whether you do it once or several times a week, doing the same form of exercise each time can overstress and overwork certain muscles.
  • To keep interested and injury-free, try a variety of workouts. Flow Fitness is open Monday through Saturday and the class schedule is filled with everything from Barre classes to Boot Camp, Tabata to Trapeze Flow.
  • Listen to your body. If something hurts or feels uncomfortable, stop. If you feel like you need to take it down a notch, do so. You may want to push through it thinking that you have to give your all when your exercise time is limited, but don’t. An injury will sidetrack your fitness goals way more than taking a breather when you need it will.
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