Is working out twice a week as beneficial as exercising daily? It may be the case if you meet the World Health Organization's recommendation of 150 minutes of moderate physical activity weekly. While daily exercise can benefit your physical and mental health, being a weekend warrior can offer similar advantages when it comes to weight loss 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 help with weight loss, and weekend warriors have a lower risk of various health conditions. If you struggle to find time during the week, weekend workouts can provide numerous health benefits. Here are some exercises that weekend warriors should consider for weight loss and overall well-being:
- Walking: Both long-distance and short-distance walking can aid in weight loss. Walking 8,000 or more steps a day for two days a week has been shown to improve heart health and longevity. The CDC recommends 150 minutes of brisk walking per week for optimal health benefits.
- Cycling: If traditional workouts don't suit you, cycling can be a enjoyable way to lose weight and reduce stress. Cycling is a low-impact activity that works out lower body muscles, helps regulate blood pressure, and lowers the risk of diabetes. Riding a bicycle for 30 minutes can burn approximately 300 calories. Cycling is also linked to a decreased risk of various health conditions.The study published in Frontiers in Sports and Active Living examines the association between mortality risk, cardiovascular disease, type 2 diabetes, mental health, and well-being. Hiking can provide a fulfilling workout experience, especially for those who enjoy weekend adventures in picturesque settings. By traversing uneven terrain such as hilly paths, hiking offers a more challenging alternative to a casual walk, aiding in muscle and bone strength development. In addition to physical benefits, hiking can also contribute to mood enhancement and stress reduction.
Squats involve bending at the hips and then returning to a standing position, a practice recommended in Yoga as the Garland Pose or Malasana. This exercise, historically favored by Indian wrestlers as Uthak-Baithak, targets lower body muscles, aids in calorie burning, and enhances stamina. It strengthens core muscles, facilitating improved flexibility for various movements.
Skipping or jumping rope provides an enjoyable workout that promotes weight loss, balance, and coordination - particularly advantageous for individuals with sedentary lifestyles. Just 20 minutes of skipping can burn up to 240 calories for a 90 kg individual, benefiting heart and respiratory health. The activity aids in fat burning, weight loss, core muscle development, and increased body flexibility and endurance.
To achieve optimal well-being, it is essential to challenge both the body and mind. Even if weekdays are too hectic for exercise, weekends offer opportunities to try various workouts. Incorporating a variety of exercises can help maintain and improve overall fitness levels.Strength training without the use of equipment
