Is it possible to achieve the same benefits by working out twice a week as one would by exercising every day? The answer is likely yes, as long as you meet the World Health Organization's recommendation of getting at least 150 minutes of moderate physical activity per week. While daily exercise can maintain both physical and mental health, being a "weekend warrior" may offer similar benefits when it comes to weight loss and reducing the risk of brain disorders like dementia and Alzheimer's. Studies have shown that exercising once or twice a week can still lead to weight loss, and weekend warriors have been found to have a decreased risk of various conditions such as dementia, stroke, Parkinson's disease, anxiety, and depression.

If you are pressed for time during the week, dedicating your weekends to physical activity can greatly benefit your health. Here are some exercises that weekend warriors can try for weight loss and overall health improvement:

- Walking: Both long-distance and short-distance walking can aid in weight loss. Walking 8,000 steps or more per day for just two days a week has been linked to improved heart health and longevity. The CDC recommends 150 minutes per week of moderate-intensity activity, such as brisk walking, which translates to about 15,000 steps weekly or 2,000 steps per day. Walking offers numerous benefits for the heart, brain, weight management, and flexibility.

- Cycling: For those who do not enjoy traditional workouts, cycling can be a fun way to lose weight and reduce stress, particularly on weekends. Cycling is a low-impact activity that not only works out lower body muscles but also helps regulate blood pressure and lower the risk of diabetes. Riding a bicycle for 30 minutes can burn approximately 300 calories. Cycling has been associated with a reduced risk of various health conditions.A study published in Frontiers in Sports and Active Living highlights the benefits of physical activity on overall health, including lower mortality rates, reduced risk of cardiovascular disease and type 2 diabetes, and improved mental well-being.

If you enjoy weekend getaways, hiking in picturesque locations can provide a fulfilling workout experience. Unlike regular walking, hiking on uneven terrain like hills can offer added benefits for building muscle strength and bone density. Wearing hiking shoes or boots is recommended for this activity, which is known to boost mood and alleviate daily stress.

Squats, a movement involving bending the hips from a standing position and returning to stand, have roots in ancient practices such as Yoga. Also referred to as Malasana or the Garland Pose, this exercise strengthens lower body muscles, burns calories, and enhances stamina. Indian wrestlers commonly incorporated squats, known as Uthak-Baithak in Hindi, into their training routines to build core strength and flexibility.

Skipping rope is a fun and effective workout for weight loss, balance, and coordination, particularly beneficial for individuals with sedentary lifestyles. Just 20 minutes of skipping can burn up to 240 calories for a person weighing 90 kg, improve heart and respiratory rates, and enhance cardiovascular health. This activity helps burn fat, build core muscles, and increase flexibility and endurance.

To optimize your well-being, it's essential to challenge yourself physically and mentally. Even if your weekdays are busy, incorporating a variety of exercises during the weekend can help maintain overall fitness.Build muscle without using equipment.