Physical Wellbeing

A big workout once a week is just as good as daily exercise!

December 24, 2022
The Wellness Tribe Team
One big workout once a week is just as good as daily exercise!

As a physiotherapist, I often hear from my patients that they do not have time to exercise every day, whether during corporate wellness sessions or during individual sessions. With busy schedules and a never-ending to-do list, it can be tough to fit in a daily workout. But here's the good news: you don't have to exercise every day to be healthy! In fact, one big workout every week is just as effective as exercising daily.

Testing Your Limits

Now, I know what you're thinking. How can one intense workout per week be as effective as daily exercise? The key is pushing yourself to your physical limits during that workout. When you challenge your body with a high-intensity workout, you are giving your muscles and the cardiovascular system a much-needed workout. 

This kind of intense exercise has a greater impact on the body than moderate exercise, so even though you're only working out once a week, you're still getting a good workout.

The Connection Between Exercise and Mental Health

The Connection Between Exercise and Mental Health
Photo by Victor Freitas on Unsplash

One big workout per week has numerous benefits. Exercise that is intense and regular can improve your mental health. Exercise releases endorphins, which are chemicals in the brain that promote feelings of happiness and emotional well-being. You can boost your mood and reduce stress by engaging in a challenging workout once a week.

Another benefit of one big workout per week is that it can help you avoid burnout and injury. Overdoing it with daily exercise can lead to fatigue and a higher risk of injury. By allowing your body to rest and recover in between workouts, you can prevent burnout and keep your workouts safe and effective.

Now, I want to be clear that the one big workout-per-week approach isn't for everyone. If you have specific fitness goals, such as losing weight or training for a marathon, you may need to incorporate daily exercise into your routine.

A Few Precautions

One Big Workout a Week: The Surprising Health Benefits According to a Physiotherapist
Photo by Victor Freitas on Unsplash

Additionally, if you are new to exercise or have chronic health conditions, it is important to consult with a healthcare provider before starting any new fitness routine.

But for the majority of people, one big workout per week is a great way to maintain a healthy lifestyle. So next time you're feeling overwhelmed and don't think you have time for daily exercise, remember that one big workout per week is just as effective. And who knows, you might even find that you enjoy it more than daily exercise! 

"Exercise is a celebration of what the body can do, not a punishment for what you ate." — Kevin NG. 

So grab your sneakers and get moving – your body (and mind) will thank you.

Closing Thoughts

Overall, the key takeaway is that consistency and effort are more important than the frequency of workouts. As long as individuals are able to regularly engage in physical activity that challenges their bodies and promotes overall wellness, they can experience the numerous benefits of exercise regardless of how often they do it.

Physical Wellness

Can Weekend Sleep Recovery Reduce Heart Disease Risk by 20%?

Nitesh
A study suggests weekend catch-up sleep may reduce heart disease risk by 20%, but neurologists warn it takes four days to recover from just one hour of lost sleep.

The allure of the weekend sleep binge is undeniable—after a grueling week of early mornings and late nights, the idea that a long, restful sleep on Saturday and Sunday can undo the damage seems like the perfect solution. 

But let’s challenge this notion with an analogy: If you’re running a marathon, can you expect to cross the finish line if you only sprint for the last mile? 

Similarly, expecting weekend sleep to fix a week’s worth of sleep deprivation is like hoping a band-aid will heal a broken bone.

Sleep More on Weekends, Save Your Heart?

Can Weekend Sleep Recovery Reduce Heart Disease Risk by 20%?

Source: https://www.researchgate.net/figure/Relationship-of-10-year-ASCVD-risk-score-with-sleep-duration-across-the-assembled-cohort_fig2_353962357 

A groundbreaking 14-year study from China’s State Key Laboratory of Infectious Disease recently sent shockwaves through the health world. Their findings revealed that those who indulged in weekend sleep “recovery” had a 20% lower risk of heart attacks and strokes compared to those who consistently underslept. 

At first glance, this seems like a game-changer. After all, if an extra few hours on Saturday can mitigate the week’s damage, then we’ve found the holy grail of sleep hacks—right?

Unfortunately, that’s where the promise ends and the pitfalls begin.

Sleep Is a Long-Term Investment, Not a Short-Term Fix

Think of sleep like compounding interest—it works best when invested consistently over time. While the Chinese study brings promising results, it leaves a critical question unanswered: how sustainable is this approach?

The National Sleep Foundation's research offers a sobering reality check. It takes longer to recover from sleep debt than previously thought—catching up on lost sleep requires more than a weekend lie-in. According to their findings, even one hour of lost sleep can take several days to recover from. If you’re sleep-deprived for five days, two extra days won’t be nearly enough.

Can Weekend Sleep Recovery Reduce Heart Disease Risk by 20%?

Source: https://www.sciencedirect.com/science/article/abs/pii/S1389945720303348 

Moreover, recent insights from Dr. Eve Van Cauter, a leading researcher in sleep and metabolic health at the University of Chicago, highlight the detrimental effects of irregular sleep patterns. Her team found that shifting sleep schedules on weekends disrupts the circadian rhythm and leads to what’s known as "social jetlag"—a phenomenon where your body clock gets misaligned. Social jetlag contributes to higher rates of obesity, insulin resistance, and cardiovascular risk—negating any potential short-term gains from weekend catch-up sleep.

Simplifying a Complex Issue

Let’s introduce a central metaphor that captures this paradox: “buttonification.” Buttonification refers to the belief that complex, systemic problems can be fixed with a simple, one-time action—a quick push of a button. In the case of sleep, weekend recovery is a buttonification attempt. It simplifies the intricate science of sleep into a hack, offering a temporary solution to a chronic problem.

The reality is more nuanced. Sleep is not just about hours; it’s about quality, regularity, and the body’s hormonal balance. Cortisol, for example, plays a pivotal role. When sleep-deprived, your body produces more cortisol, a stress hormone linked to inflammation, blood clotting, and ultimately heart attacks. While a weekend of sleep might reduce cortisol levels temporarily, it doesn’t reverse the long-term cardiovascular damage caused by chronic sleep deprivation.

Real-World Consequences

Can Weekend Sleep Recovery Reduce Heart Disease Risk by 20%?

Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2845795/ 

Let’s talk numbers. According to a comprehensive review by the European Society of Cardiology, sleeping fewer than six hours per night increases the risk of fatal heart disease by 48%. This statistic alone underscores the dangers of underestimating sleep's role in cardiovascular health. More importantly, irregular sleep patterns—like those encouraged by weekend lie-ins—only exacerbate this risk.

Take Sweden’s Stress Research Institute as another case study. Their analysis of over 43,000 participants showed that those who slept inconsistently, oscillating between short weekday sleep and long weekend sleep, had a 30% higher risk of cardiovascular incidents than those who maintained a regular 7–8 hour sleep pattern. The stark takeaway? Irregular sleep may do more harm than good, even if the total hours balance out.

Unpacking the Sleep-Heart Health Equation

To fully grasp why catch-up sleep fails, we need to delve into the sleep-heart health connection. Sleep deprivation triggers the sympathetic nervous system—the body’s "fight or flight" response—which keeps your heart rate elevated and your blood pressure high. Over time, this increases atherosclerosis (the buildup of plaque in the arteries), leading to heart disease.

Can Weekend Sleep Recovery Reduce Heart Disease Risk by 20%?

Yet, it’s not just the quantity of sleep that matters. Harvard Medical School’s 2022 study on sleep fragmentation showed that disruptions in sleep architecture—even brief awakenings during sleep—can accelerate arterial stiffening and contribute to hypertension. Weekend sleep-ins may restore quantity, but they do little to improve the quality or consistency needed for long-term heart health.

The Evolution of Sleep Hygiene

So, how do we evolve past the buttonification of sleep? It starts with a mindset shift—sleep is not an indulgence but a necessity. We must prioritize consistent, high-quality sleep throughout the week, not just on weekends. Practical strategies like sleep hygiene practices, including maintaining a consistent bedtime, reducing screen time, and optimizing your environment for better sleep, can yield more sustainable results than hoping for a weekend miracle.

The American Academy of Sleep Medicine recommends at least 7–8 hours of sleep per night, on a consistent schedule, as the gold standard for cardiovascular protection. Their research indicates that reducing sleep variability—not just total hours—may lower the risk of metabolic syndrome by up to 25%.

The False Security of Catch-Up Sleep

As tempting as the promise of weekend recovery may seem, it’s a false security. Just like financial health, sleep health requires consistency, not shortcuts. The science is clear: while weekend catch-up sleep might offer short-term relief, it’s not a sustainable solution for long-term cardiovascular protection.

In a world obsessed with productivity hacks and shortcuts, sleep is the one area where no shortcuts exist. The path forward? Prioritize regular, sufficient sleep—not just for your heart but for your overall well-being. It’s time we stop trying to fix systemic health problems with a quick button and start recognizing that sleep is an investment in our future.

Corporate News

Report: Indian startups reduce full-time hiring by 61%

November 18, 2022
The Wellness Tribe Team
Report: Indian startups reduce full-time staffing by 61%

India is experiencing severe hiring cutbacks, according to a recent study released on Monday, showing that permanent staff recruitment has decreased by 61 percent over the last 12 months.

From October 2021 to September 2022, data were collected from more than 25,000 Indian workers working at more than 1,000 companies in 20 different industries.

A recent report from Razorpay's business banking platform RazorpayX Payroll reveals a 1,300% decline in hiring for chief experience officers (CXOs).

Due to the changing dynamics of the startup environment, employment trends have changed significantly over the last year.

The Indian startup ecosystem has proven to be robust and adaptable despite recent challenges. Taking macro forces into consideration, entrepreneurs have formed smaller but more powerful teams to maximize their workforce. Many businesses are cutting their workforces in the midst of the financial winter.

Indian Startups Cut 61% off Permanent Hiring: Razorpay Report
Photo by Clem Onojeghuo on Unsplash

Another report from my back-of-the-envelope assessment indicates that startups and major tech firms have laid off more than 5,000 Indians in the last month. 

According to some predictions, the Indian economy is anticipated to lay off 16,000 workers by the end of 2022. It seems nobody's job is safe, not even at global behemoths like Twitter or Byju's.

Even though there was a decrease in hiring, the total wage paid to full-time employees increased by 64.7%. It was noted in the survey that the increase in income, particularly among the highest-paid professionals, is not distributed equally between the sexes.

Although employment has declined overall, technology hiring appears to have been the least affected. Technology-related occupations have managed to slightly boost their contributions to the total workforce by 4%, even though the hiring trend has generally slowed down.

A Look at the Gig Economy

It is apparent that companies prefer gig workers over permanent employees as the number of permanent employees has declined. The number of payments made to gig workers has grown by 153% since October 2021. A semi-gig worker model is now being used by 15% more businesses than it was previously.

According to the survey, the majority of semi-skilled gig workers employed by startups earn less than Rs 20,000 per month, followed by those who earn between Rs 20,000 and Rs 40,000.

Interestingly, these employees have among the weakest growth rates, averaging 26% and 52%, respectively.

Research shows that competent gig workers with earnings between Rs 85,000 and more than Rs 150,000 have experienced the fastest growth over the last year, even though they contribute the least to the overall pool.

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