Is exercising twice a week as effective as daily workouts? The answer may be yes, as long as you are meeting the World Health Organization's recommendation of 150 minutes of moderate physical activity weekly. While daily exercise is beneficial for overall health, being a "weekend warrior" can also offer advantages for weight loss and reducing the risk of brain disorders like dementia and Alzheimer's. Research from Obesity suggests that weight loss can still occur with just one or two workouts per week. Additionally, a study in Nature Ageing indicates that weekend warriors have a decreased risk of various health conditions compared to those who exercise traditionally.

For those with limited time during the week, weekend workouts can provide numerous health benefits. Recommended exercises for weekend warriors include walking and cycling. Walking, whether long-distance or short-distance, is effective for weight loss and overall health. Research shows that walking 8,000 steps or more for at least two days a week can improve heart health and longevity. Cycling is a fun and low-impact way to lose weight and reduce stress. Cycling for 30 minutes can burn approximately 300 calories and helps regulate blood pressure while lowering the risk of diabetes.A study published in Frontiers in Sports and Active Living has shown benefits such as reduced risk of mortality, cardiovascular disease, and type 2 diabetes, as well as improved mental health and well-being.

Hiking:

For weekend travelers, hiking in picturesque locations offers a great workout. Walking on uneven terrain like hills during a hike can provide more benefits compared to a regular walk. Hiking requires suitable footwear and can help strengthen muscles and bones, in addition to boosting mood and reducing stress.

Squats:

Squatting involves bending the hips while standing and then returning to a standing position. This exercise, recommended in yoga as Malasana or the Garland Pose, was also traditional among Indian wrestlers known as Uthak-Baithak. Squats help strengthen lower body muscles, burn calories, and improve stamina, as well as enhance core strength for flexibility and stability.

Skipping:

Skipping or jumping rope is a fun workout that aids in weight loss, balance, and coordination. Just 20 minutes of skipping can burn up to 240 calories for a person weighing 90 kg, making it an effective exercise for sedentary individuals. This activity can elevate heart and respiratory rates, promoting cardiovascular health, weight loss, strong muscles, flexibility, and endurance.

To optimize overall well-being, it is essential to continuously challenge both your body and mind. Even if weekdays are packed, incorporating different exercises over the weekend can help compensate for missed workouts.Build muscle without using equipment.