Is it possible to achieve similar benefits from working out twice a week as exercising every day? The answer is likely yes if you meet the World Health Organization's recommendation of engaging in at least 150 minutes of moderate physical activity weekly. While daily exercise is beneficial for both physical and mental health, being a weekend warrior may offer comparable benefits when it comes to weight management and reducing the risk of brain disorders like dementia and Alzheimer's disease. Research suggests that exercising just once or twice a week can still lead to weight loss, and weekend warriors have been found to have a decreased risk of conditions such as dementia, stroke, Parkinson’s disease, anxiety, and depression compared to those with a more traditional workout routine. If time constraints during the week are an issue for you, dedicating time to exercise over the weekends can still yield numerous health benefits. Here are some recommended exercises for weekend warriors seeking weight loss and overall health benefits:

- Walking: Both long-distance and short-distance walking can aid in weight loss. Studies have shown that walking 8,000 or more steps a day for just two days a week can contribute to heart health and longevity. The Centers for Disease Control and Prevention recommends 150 minutes of moderate-intensity activity per week, such as brisk walking, which equates to around 15,000 steps per week or 2,000 steps per day. Walking not only benefits the heart and brain but also aids in weight loss and improves flexibility.

- Cycling: If conventional workouts do not appeal to you, cycling can be an enjoyable way to lose weight and alleviate stress, especially on weekends. Cycling is a low-impact activity that provides a good workout for lower body muscles while also helping to regulate blood pressure and reduce the risk of diabetes. Cycling for 30 minutes can help burn approximately 300 calories. Engaging in cycling is associated with a reduced risk of various health conditions.A study published in Frontiers in Sports and Active Living emphasizes the importance of reducing mortality, preventing cardiovascular disease and type 2 diabetes, and promoting good mental health and well-being.

Hiking:

For weekend travelers, hiking offers a perfect workout amidst picturesque landscapes. Moving along uneven terrain like hilly paths, hiking requires specialized footwear to provide added benefits beyond a simple walk. It is more physically demanding than regular walking, helping to increase muscle and bone strength, elevate mood, and alleviate daily stress.

Squats:

Derived from the ancient practice of Yoga, squatting involves bending the hips from a standing position and standing back up. Also known as the Garland Pose or Malasana, this exercise, historically prevalent among Indian wrestlers, strengthens lower body muscles, promotes calorie burning, and enhances stamina. Developing core strength through squats improves flexibility during movements like bending, twisting, or standing.

Skipping:

Jumping rope, or skipping, is a enjoyable workout that aids in weight loss while enhancing balance and coordination. Particularly effective for those with sedentary lifestyles, skipping rope for 20 minutes can burn up to 240 calories for a 90 kg individual. This activity boosts heart rate, respiratory rate, and cardiovascular health, aiding in fat burning and weight loss. Additionally, it builds core strength and muscle endurance, enhancing overall flexibility and physical resilience.

To maintain optimal well-being, it is vital to challenge both the body and mind. Even if weekdays are busy, including a variety of exercises during the weekend can help offset missed workout opportunities.Exercise without the use of equipment