Is working out twice a week just as beneficial as exercising daily? The answer may be yes, especially if you meet the World Health Organization's recommendation of getting a minimum of 150 minutes of moderate physical activity each week. While daily exercise can maintain your physical and mental well-being, being a weekend warrior could offer similar advantages in terms of weight loss and preventing brain disorders like dementia and Alzheimer's disease. Research published in the journal Obesity suggests that individuals can still lose weight by exercising just once or twice weekly. Another study in Nature Ageing shows that weekend warriors have a decreased risk of various health issues such as dementia, stroke, Parkinson’s disease, anxiety, and depression, comparable to those who exercise more frequently. For those with time constraints during weekdays, working out vigorously on weekends can greatly benefit their health. These exercises are recommended for "weekend warriors" aiming for weight loss and overall health benefits: Walking Both long-distance and short-distance walking are effective for weight loss. Studies indicate that walking 8,000 or more steps per day for just two days a week can improve heart health and longevity. The CDC recommends 150 minutes of moderate-intensity activity, such as brisk walking, per week, equivalent to about 15,000 steps or 2,000 steps daily. Walking offers numerous benefits for the heart, brain, weight management, and flexibility. Cycling If typical workouts are not appealing, cycling can be a fun and effective way to lose weight and reduce stress, especially on weekends. Cycling is a low-impact exercise that strengthens lower body muscles, regulates blood pressure, and lowers the risk of diabetes. Cycling for 30 minutes can help burn approximately 300 calories. It is linked to a reduced risk of various health conditions.According to a study published in Frontiers in Sports and Active Living, engaging in activities such as hiking can contribute to lower mortality rates, reduced risk of cardiovascular disease and type 2 diabetes, as well as enhanced mental health and well-being.

For weekend travelers, hiking in a picturesque setting can be an ideal form of exercise. Unlike a simple walk, hiking involves navigating uneven terrain like hills, requiring proper footwear such as hiking shoes or boots. This activity is more physically demanding than regular walking and can help improve muscle and bone strength. Additionally, hiking has mood-boosting effects and can help alleviate daily stress.

Squats, a traditional exercise recommended in Yoga, involve bending the hips from a standing position and standing back up. Also known as Malasana or the Garland Pose, squats were popular among Indian wrestlers as Uthak-Baithak. This exercise strengthens lower body muscles, aids in calorie burning, and enhances stamina. Developing strong core muscles through squats can improve flexibility for bending, turning, and standing.

Skipping, a fun and effective workout, can aid in weight loss and enhance balance and coordination. Particularly beneficial for individuals with sedentary lifestyles, 20 minutes of skipping rope can burn up to 240 calories for a 90 kg person. This activity can elevate heart rate and respiratory rate, promoting cardiovascular health, fat loss, and weight management. Moreover, skipping helps in strengthening core and muscle groups, increasing flexibility and endurance.

To maintain overall well-being, it is essential to continue challenging both the body and mind. Even if weekday workouts are challenging to fit in, experimenting with various exercises over the weekend can help compensate.Exercise without equipment