Can exercising twice a week yield the same benefits as daily exercise? The answer could be yes, especially if you are meeting the World Health Organization's guideline of getting at least 150 minutes of moderate physical activity weekly. While daily exercise can promote overall physical and mental well-being, being a weekend warrior might offer similar advantages when it comes to weight loss and reducing the risk of brain disorders like dementia and Alzheimer's disease.

Research in the journal Obesity suggests that weight loss is still achievable with just one or two weekly exercise sessions. Another study in Nature Ageing found that weekend warriors have lower risks of various health conditions, including dementia, stroke, Parkinson's disease, anxiety, and depression, which can be comparable to more consistent workout routines. For those short on time during the weekdays, dedicating time to exercise on weekends can bring numerous health benefits.

Here are some exercises that weekend warriors can try to achieve weight loss and improve overall health:

Walking:

Both long-distance and short-distance walking can be effective for weight loss. According to a study in JAMA Network Open, individuals who walk 8,000 steps or more for at least two days a week can enhance heart health and longevity. The CDC recommends 150 minutes of moderate-intensity activity per week, equivalent to around 15,000 steps or 2,000 steps daily. Walking offers various benefits for the heart, brain, weight management, and flexibility.

Cycling:

If traditional workouts are not appealing, especially on weekends, cycling can be an enjoyable way to lose weight and reduce stress. Cycling is a low-impact activity that provides a solid workout for lower body muscles and helps regulate blood pressure while lowering the risk of diabetes.

Riding a bicycle for 30 minutes can burn approximately 300 calories. Cycling is linked to a reduced risk of various health conditions.A study published in Frontiers in Sports and Active Living explores the relationship between mortality rates, cardiovascular disease, type 2 diabetes, mental health, and well-being. Hiking can offer a dynamic workout experience against picturesque backdrops for weekend adventurers. By traversing varied terrains such as hills, hiking surpasses the benefits of a leisurely walk, aiding in muscle and bone strength. This activity can also boost mood and alleviate daily stress, requiring proper hiking footwear for support. Additionally, squatting, a movement involving hip bending, stands as a beneficial exercise recommended in ancient practices like Yoga. Indian wrestlers historically engaged in squatting exercises, strengthening lower body muscles, enhancing calorie burn, and improving stamina. Furthermore, skipping or jumping rope presents a playful yet effective workout to enhance weight loss, balance, and coordination. This activity, ideal for individuals with sedentary lifestyles, can elevate heart rate and respiratory function, promoting cardiovascular health and fat loss. To safeguard overall well-being, it is suggested to diversify workout routines with challenging exercises, even if time constraints limit weekday sessions.Bodyweight training without any equipment.