Is exercising twice a week as beneficial as working out daily? It may be true to a great extent if you meet the World Health Organization's guideline of engaging in at least 150 minutes of moderate physical activity per week. While daily exercise can maintain your physical and mental wellness, being a weekend warrior may offer similar advantages in terms of weight management and reducing the risk of brain conditions like dementia and Alzheimer's disease. A study featured in the journal Obesity suggests that weight loss can still be achieved by exercising once or twice a week. Furthermore, a recent study in Nature Ageing showed 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 individuals with limited time on weekdays, focusing on exercise during weekends can bring numerous health benefits.

Here are some exercises weekend warriors should consider for weight loss and overall well-being:

• Walking: Both long-distance and short-distance walking can aid in weight loss. Research from JAMA Network Open indicates that individuals who achieve 8,000 or more steps a day for two days a week experience positive effects on heart health and longevity. The CDC recommends 150 minutes of moderate-intensity physical activity per week, such as brisk walking, which equals around 15,000 steps weekly or 2,000 steps daily. Walking offers numerous benefits for the heart, brain, weight management, and flexibility.
• Cycling: If traditional workouts are not appealing, cycling can be a fun way to lose weight and reduce stress, especially on weekends. Cycling is a low-impact activity that provides a comprehensive workout for lower body muscles while helping regulate blood pressure and lowering the risk of diabetes. A 30-minute bike ride can burn approximately 300 calories, and cycling is linked to a reduced risk of various health conditions.

For those who enjoy weekend getaways, hiking is a great way to stay active amidst picturesque surroundings. Unlike a simple walk, hiking on uneven terrain like hilly paths offers a more challenging workout that can help strengthen muscles and bones. Investing in hiking shoes or boots is recommended for this activity. In addition to physical benefits, hiking has been shown to boost mood and alleviate daily stress.

Squats involve bending the hips while standing and then rising back up. This exercise, also known as Malasana or the Garland Pose in yoga, was traditionally practiced by Indian wrestlers. Squats target lower body muscles, aid in calorie burning, and enhance stamina. Strengthening the core muscles through squats can improve flexibility and stability in various movements.

Skipping rope is a fun and effective workout for weight loss and improvements in balance and coordination. Just 20 minutes of skipping can burn approximately 240 calories for a person weighing 90 kg, making it a great addition to a sedentary lifestyle. Regular skipping can enhance cardiovascular health by increasing heart rate and respiratory rate, while promoting fat loss and muscle strength. Endurance and flexibility are also enhanced through this exercise.

To maintain overall well-being, it is essential to challenge both the body and mind regularly. Even if weekday workouts are not possible, incorporating different exercises on the weekends can help compensate for missed sessions. Try these 5 bodyweight exercises to strengthen mu...Build muscle without using equipment.