Is exercising twice a week just as beneficial as working out every day? It could be true to a large extent if you meet the World Health Organization's recommendation of engaging in at least 150 minutes of moderate physical activity weekly. While daily exercise can maintain your physical and mental health, being a weekend warrior might also offer similar advantages when it comes to weight loss and decreasing the risk of brain disorders such as dementia and Alzheimer's disease. Research from the journal Obesity suggests that people can still lose weight by exercising only once or twice a week. A recent study in Nature Ageing indicates that weekend warriors have a lower risk of dementia, stroke, Parkinson’s disease, anxiety, and depression compared to those following a more traditional workout routine. If you struggle with limited time on weekdays, engaging in physical activities during weekends can bring various health benefits. Here are some exercises weekend warriors should consider for weight loss and other health perks: Walking: Both long-distance and short-distance walking can aid in weight loss. Walking at least 8,000 steps a day for two days per week, as recommended by the CDC, can improve heart health and longevity. Cycling: If conventional workouts are not appealing, cycling can be a fun way to lose weight and reduce stress. Cycling is a low-impact activity that targets lower body muscles, regulates blood pressure, and lowers the risk of diabetes. Just 30 minutes of cycling can burn approximately 300 kcal.A study published in Frontiers in Sports and Active Living examined the impact of hiking on longevity, cardiovascular disease, type 2 diabetes, mental health, and well-being. If you enjoy weekend getaways, hiking in picturesque locations can be an ideal workout. Hiking, which involves traversing uneven terrains like hilly paths, offers more benefits than a simple walk. This activity is more demanding than walking and can help in strengthening muscles and bones, boosting mood, and reducing stress. Additionally, squatting and skipping are effective exercises to enhance physical fitness and overall well-being. Squatting strengthens lower body muscles and improves core stability, while skipping helps in weight loss, balance, and coordination. Incorporating these exercises into your routine, especially on weekends, can be beneficial for your body and mind.Bodyweight exercises.