Can exercising twice a week be as beneficial as daily exercise? To a significant extent, yes. Meeting the World Health Organization's guideline of 150 minutes of moderate physical activity weekly can bring about similar advantages. While daily exercise is beneficial for both physical and mental health, being a weekend warrior may offer comparable benefits in terms of weight loss and reducing the risk of brain disorders like dementia and Alzheimer's disease. Research suggests that weight loss is possible with just one or two exercise sessions per week, and weekend warriors have a reduced risk of various health conditions. For those with limited time during weekdays, weekend workouts can still provide significant health benefits. Here are some exercises that weekend warriors can try for weight loss and overall wellbeing:
- Walking: A combination of long and short-distance walking can aid in weight loss. Walking 8,000 or more steps per day for two days per week has been associated with improved heart health and longevity. The CDC recommends 150 minutes of moderate-intensity activity per week, equivalent to around 15,000 steps weekly or 2,000 steps daily. Walking offers numerous benefits for the heart, brain, weight management, and flexibility.
- Cycling: If traditional workouts are not feasible, cycling can be an enjoyable way to lose weight and reduce stress. Cycling is a low-impact activity that strengthens lower body muscles and helps regulate blood pressure while lowering the risk of diabetes. A 30-minute bike ride can burn approximately 300 calories. Cycling is linked to a reduced risk of various health issues.A recent study published in Frontiers in Sports and Active Living explores the benefits of hiking for overall health. Hiking, a great weekend activity for travelers, offers a fantastic workout amidst beautiful scenery. It goes beyond the benefits of a simple walk by traversing uneven terrain such as hills, requiring specialized footwear. The activity is more physically demanding than walking and can help in strengthening muscles and bones, as well as boosting mood and reducing stress.
Squats, a movement involving bending the hips from a standing position and standing back up, is recommended in ancient practices like Yoga and was common among Indian wrestlers. This exercise strengthens lower body muscles, aids in calorie burn, and enhances stamina. It also contributes to developing a robust core, which improves flexibility during various movements.
Skipping, or jumping rope, is a fun workout that can aid in weight loss and enhance balance and coordination. Particularly beneficial for those with a sedentary lifestyle, skipping can burn significant calories in a short time. It improves heart and respiratory rates, promoting cardiovascular health, fat loss, and muscle development. Regularly challenging both body and mind through exercises like hiking, squats, and skipping can contribute to overall well-being, even if time is limited during weekdays.Exercise without using equipment
