Is working out twice a week just as beneficial as exercising daily? It could be, if you meet the World Health Organization's recommendation of getting 150 minutes of moderate physical activity per week. While exercising daily can help maintain both physical and mental health, being a weekend warrior might offer similar benefits when it comes to weight loss and the prevention of brain disorders like dementia and Alzheimer's disease. Research suggests that people can still lose weight by working out just once or twice a week. Additionally, studies show that weekend warriors may have a reduced risk of various health issues, such as dementia, stroke, Parkinson's disease, anxiety, and depression, compared to those who follow a more traditional exercise routine. If you're short on time during the week, squeezing in some exercise on the weekends can still provide numerous health benefits. Some exercises that weekend warriors can try for weight loss and overall health include walking and cycling. Walking is an effective way to lose weight and improve heart health - aiming for around 8,000 steps a day is beneficial. Cycling is a fun and low-impact alternative that can help with weight loss, stress reduction, and overall health improvement.A study published in Frontiers in Sports and Active Living examined the impact of hiking on overall health, including reducing mortality rates, lowering the risk of cardiovascular disease and type 2 diabetes, and promoting good mental health and well-being.

Weekend travelers looking for an effective workout in a picturesque setting may find hiking to be an ideal choice. Unlike a simple walk, hiking involves navigating challenging terrain such as hills, requiring proper footwear like hiking shoes or boots. This activity is more physically demanding than walking and can help strengthen muscles and bones, as well as lift mood and reduce stress.

Squats, a movement that involves bending the hips while standing and then returning to a standing position, have been recommended in ancient Yoga practices and traditional Indian wrestling. This exercise strengthens lower body muscles, aids in calorie burning, and enhances endurance. Squats also work the core muscles, improving overall flexibility and stability.

Skipping, or jumping rope, is a dynamic and enjoyable workout that can aid in weight loss while enhancing balance and coordination, particularly beneficial for individuals with sedentary lifestyles. Just 20 minutes of skipping can burn a significant amount of calories, boost heart and lung health, reduce body fat, and increase muscular strength and flexibility.

To maintain optimal well-being, it is crucial to continuously challenge both the body and mind. Even if time constraints prevent weekday exercise, incorporating diverse workouts on weekends can help compensate. These bodyweight exercises help in building strong and functional muscles.Exercise without equipment.