Can you really pack all your weekly exercise into the weekend and still get the benefits? If you have diabetes, the answer might surprise you. A new study published in the Annals of Internal Medicine reveals that people with diabetes who follow a "weekend warrior" workout routine squeezing all their recommended physical activity into one or two days have a significantly reduced risk of premature death. Specifically, they were 21% less likely to die from any cause and 33% less likely to die from heart disease, compared to those who don’t exercise at all.

The term "weekend warrior" refers to individuals who do not or cannot exercise daily but instead cram their full weekly dose of recommended activity into one or two sessions typically on weekends.

For adults, the general guideline is at least 150 minutes of moderate-intensity physical activity per week. That can include brisk walking, light cycling, yoga, dancing, or even heavy gardening.

And yes, that entire quota, according to this new study, can be done in just one or two days and still deliver significant health perks.

Researchers from Harvard T.H. Chan School of Public Health analyzed health and exercise data from nearly 52,000 adults with diabetes, collected between 1997 and 2018 through the U.S. CDC’s National Health Interview Survey. They then compared this with death certificate data from 2019 to draw their conclusions. Here’s what they discovered:

Diabetics who exercised one or two times per week and met the total 150-minute weekly target had a 21% lower risk of all-cause mortality than non-exercisers.

Their risk of death from heart disease was 33% lower.

Even those who exercised more frequently — in three or more sessions a week — saw a 17% reduced overall death risk and 19% less risk of dying from heart disease but the most unexpected insight? Weekend warriors may actually have a slight edge over regular exercisers when it comes to reducing heart-related mortality.

Why Its Important for People With Diabetes to Workout?

If you’re living with diabetes, physical activity isn’t just about burning calories or building muscle. It has a direct impact on blood sugar control, insulin sensitivity, and long-term cardiovascular health.

• Lowers blood glucose levels during and after activity
• Improves insulin sensitivity, which helps your body use insulin more efficiently
• Reduces HbA1c levels, even without weight loss
• Helps lower LDL (bad) cholesterol and raise HDL (good) cholesterol
• Improves mental health, reduces stress, and boosts energy

In short, movement is medicine especially for people managing a chronic condition like diabetes.

When and How to Work Out With Diabetes?

For people using insulin, the timing of workouts matters. The best time to exercise is typically 1 to 3 hours after a meal, when blood sugar levels are higher. If your blood glucose is under 100 mg/dL before a workout, eat a small snack or piece of fruit first to avoid hypoglycemia. Check your blood sugar before and after workouts — especially intense ones.

Be prepared, carry glucose tablets or candy, and wear a medical alert bracelet.

And remember, the goal isn’t perfection, it’s consistency. Whether it’s dancing, hiking, lifting weights, or long weekend walks, movement in any form helps.

What this study ultimately confirms is that flexibility matters. You don’t need to work out daily to gain life-saving benefits especially if weekday schedules make that hard.

Even if your job, caregiving duties, or chronic fatigue prevent you from regular weekday workouts, you still have a powerful tool in your hands. Just 2 to 2.5 hours of physical activity spread over Saturday and Sunday can significantly lower your risk of death and improve how your body handles diabetes.

It’s important to note: this study was observational, meaning it can’t prove cause and effect only association.

The researchers call for more comprehensive studies that track physical activity across entire days, including movement at work or during commutes. Still, this study adds to the growing body of evidence that any movement is better than none, and how you structure it can still produce powerful benefits.

If you’ve been feeling guilty about not being able to hit the gym every day, this research offers a hopeful message: even weekend workouts count, and in some cases, may be just as good or better. So the next time your weekend opens up, lace up those shoes, roll out your yoga mat, or head to the trail. Your body and your heart will thank you.

One of the best ways to relax is by sleeping, after a tiring day of work, all a person needs is their bed. However, not being able to sleep is a big concern. Many people suffer from insomnia or sleeping disorders that stop their bodies from resting properly. So how does one tackle this?

It's well-known that regular physical activity can improve your sleep, but what kind of exercise is best when you're really struggling to get enough rest? New research published in the BMJ journal points to a few specific activities that might be especially helpful for beating insomnia.

Natural Way to Combat Insomnia

Many people experience chronic insomnia, which can seriously affect their health and daily life. While talking to a therapist about sleep problems is often the best approach, this new research suggests that certain exercises could be a good natural option, especially for those who can't easily access therapy.

Past studies on exercise and sleep often treated all physical activity the same or looked at short-term versus long-term exercise. This new research, however, looks at different types of exercise separately to see which ones are most effective.

Exercise and Sleep

To find out which exercises might lead to better sleep at night, researchers looked at many studies involving people with sleep difficulties or diagnosed insomnia. They compared different approaches, including therapies like counseling and massage, as well as various forms of exercise:

• Yoga
• Tai Chi
• Walking or jogging
• A mix of heart-pumping exercises and strength training
• Strength training on its own
• Heart-pumping exercises combined with therapy
• Other mixed heart-pumping exercises

Yoga Shines Brightest for Sleep Improvement

As expected, therapy had broad and lasting positive effects on sleep. But among the exercises studied, yoga appeared to be the most promising. It was linked to:

• Almost two more hours of total sleep time
• Nearly a 16% improvement in how efficiently people slept
• About a 30-minute reduction in the time it took to fall asleep

Walking or jogging was connected to a noticeable improvement in how severe insomnia was. Tai Chi was associated with over 50 more minutes of total sleep time and about a 25-minute quicker time to fall asleep. The researchers concluded that these findings highlight how much exercise can help in treating insomnia.

It's important to remember that this study has some limitations. Many of the studies included in the review had some design or method problems, and some involved only a small number of people. Also, it was hard for some experts to fully review the new research because it didn't directly show or link to the specific studies it looked at.

Exercise Helps You Sleep Better

So, why does exercise improve sleep? Experts suggest that physical activity can boost your energy levels during the day, improve your mood, and sharpen your thinking. These effects can help counteract the negative impacts of insomnia.

More specifically, walking or jogging might help you sleep better by reducing stress hormones and increasing sleep-promoting hormones. For yoga, its focus on controlled breathing and body awareness may increase levels of a brain chemical that helps you relax and fall asleep. Tai Chi might also support better rest by encouraging calmness and improving emotional control.

Tips for Using Exercise to Improve Your Sleep

If you're struggling with insomnia, it's a good idea to talk to a sleep expert or a doctor specializing in sleep. They can provide personalized advice. While this study points to certain exercises as being particularly helpful, experts encourage people to try different activities to see what works best for them. The key is to choose something you enjoy and can stick with regularly. Remember, exercise isn't just about making you tired. It's about improving your mind and body so you're better able to get the sleep you need.

Yoga might be more than a wellness trend or a stress-busting tool. A new study titled “Yoga and Prevention of Type 2 Diabetes”, published by the Research Society for the Study of Diabetes in India (RSSDI), has found that regular yoga practice can reduce the risk of developing type 2 diabetes by up to 40%—especially in individuals already predisposed due to factors such as obesity, family history, or a sedentary lifestyle.

The findings were recently presented to the Union Health Minister and are among the first to explore yoga’s preventive role in diabetes, moving beyond earlier research that largely focused on managing blood sugar in people who already have the disease. The study was led by renowned endocrinologist Dr SV Madhu, whose team focused on high-risk groups to examine yoga’s long-term effects on metabolic health.

Can Yoga Prevent Diabetes?

While previous studies examined how yoga helped manage diabetes, this research pivots to a vital question: Can yoga help prevent it altogether? The answer appears promising.

The researchers assessed participants who were at high risk for developing type 2 diabetes—those with insulin resistance, a family history of diabetes, or unhealthy lifestyle indicators like poor diet and lack of physical activity. Over the course of the study, individuals who practiced yoga consistently showed noticeable improvements in:

• Fasting blood sugar levels
• Insulin sensitivity
• Waist circumference and BMI
• Stress and cortisol levels
• Overall metabolic balance

The combined impact of movement, mindful breathing, and meditation, the study notes, contributes to a more regulated stress response system—a key factor in maintaining stable insulin and glucose levels.

How Does Yoga Help?

Yoga activates the parasympathetic nervous system, also known as the body’s "rest and digest" mode. This downregulates stress hormones like cortisol, which, when chronically high, are known to spike blood sugar and reduce insulin sensitivity.

Additionally, certain yoga poses stimulate abdominal organs such as the pancreas and liver, both central to metabolic regulation. Stretching, twisting, and deep breathing help improve digestion, circulation, and hormonal balance, all of which play a critical role in metabolic disease prevention.

5 Yoga Poses That May Support Diabetes Prevention

If you’re looking to incorporate yoga into your routine with prevention in mind, here are five asanas the study recommends:

Trikonasana (Triangle Pose):

This standing posture improves digestion and opens the body’s side lines. Its gentle twisting action massages the abdominal organs and supports better metabolism.

Bhujangasana (Cobra Pose):

A heart-opener and back-strengthener, this pose stretches the abdomen and stimulates the pancreas. It’s great for reducing spinal tension and post-meal sluggishness.

Paschimottanasana (Seated Forward Bend):

Though it looks simple, this calming pose eases stress and stimulates the internal organs. Over time, it may help improve insulin sensitivity.

Dhanurasana (Bow Pose):

In this energizing posture, lifting both upper and lower body activates core muscles and stimulates the pancreas. It also enhances circulation and is a great addition to morning routines.

Ardha Matsyendrasana (Half Spinal Twist):

This classic seated twist supports liver detoxification, improves digestion, and balances hormones—important factors in diabetes prevention.

We have all heard the elders saying it is harder to lose weight after 40 because your metabolism slows down. But is that really the case, or are we blaming something that is not even responsible? Fitness expert Jaymie Moran took to Instagram to break down what actually happens as we age, and his take might surprise you.

Your Metabolism Does Not Suddenly Tank at 40

Referencing a major 2021 study led by Duke University researchers that tracked 6,400 people ranging from infants to 95-year-olds, Moran mentions the study’s striking discovery: metabolism stays remarkably stable between the ages of 20 and 60.

“There is no magical slowdown and no flip that gets switched as soon as you turn 40,” Moran states. So if that is the case, why does managing weight suddenly feel so much harder?

It is Not Your Metabolism; It is Your Life

“Well, you are probably not going to like the answer,” Moran warns, “but we are here to cut the BS.” According to him, it is not about your metabolism at all; “It is your life.”

Moran explains how our lifestyle in our 40s looks vastly different from our younger years. “You are sleeping one or two hours less than you did in your 20s. You are sitting at a desk for eight or nine hours a day. Your active hobbies have turned into running the kids round or scrolling on Instagram in bed.”

And the main issue? Stress. “You are stressed out, never feel like you have any time, and are grabbing convenient crap that you probably would not have touched a decade ago.”

Hormonal Issues Add to the Chaos

“And let us not forget about perimenopause knocking on the door,” Moran adds, “which does change how your body stores fat, especially around your midsection.”

He points out that night sweats wreak havoc on your sleep, which in turn “absolutely screw with your hunger and fullness hormones”. As your hormones shift, you end up “moving less because you are exhausted, and you are probably eating more.” According to Moran, that is why the scale creeps up, not because your metabolism has suddenly failed you.

Same Old Strategy, Different Body and Life

Moran says the real problem is trying to apply the same health and fitness approach from your 20s, even though everything about your life and body has changed. “You are still trying to follow the same approach that you used in your 20s, even though your body and your life are very different now.” However, he says that weight loss and getting your health in check is still completely possible.

Smarter Strategy for a Smarter Body

According to Moran, you just have to adjust your strategy. His recommendations are clear:

• “Prioritise protein and fibre to maintain your muscle and control hunger.”
• “Get seven to eight hours of quality sleep. Your hormones will thank you.”
• “If you struggle with night sweats or you get too hot, buy a cooling mattress. It will literally change your life.”
• “Strength train two to three times a week for 30 to 60 minutes. This is a non-negotiable if you want to age strong.”
• “Walk more. You have got to be doing at least 8,000 steps a day.”

If 8,000 sounds like a stretch, Moran has a simple plan: “If you are at 4,000 or 5,000, start adding 1,000 a month on until you get to 8,000 and just make it part of your daily routine.”

It is About More Than the Scale

Moran ends with a powerful reminder: “This is not just about the number on the scale. This is about your energy, your strength, your confidence, your independence, your self-esteem, and staying capable.”