Is Exercising Twice a Week Sufficient for Health and Weight Loss Benefits?
Meeting the World Health Organization's recommendation of 150 minutes of moderate physical activity per week could yield similar benefits to exercising daily. While daily exercise can optimize physical and mental health, being a weekend warrior may offer comparable advantages in weight loss and reducing the risk of brain disorders like dementia and Alzheimer's. Research suggests that individuals can still achieve weight loss benefits by working out once or twice a week. Furthermore, recent studies show that weekend warriors have decreased risks of various health issues such as dementia, stroke, Parkinson’s disease, anxiety, and depression, comparable to more regular exercise routines.
For those with limited time on weekdays, fitting in exercise on weekends can provide significant health benefits. Here are some exercises that weekend warriors can embrace for weight loss and overall health benefits:
- Walking: Both long-distance and short-distance walking can aid in weight loss. Research suggests that walking 8,000 or more steps a day for at least two days a week can benefit heart health and longevity. The CDC recommends 150 minutes of moderate-intensity physical activity weekly, equivalent to approximately 15,000 steps or 2,000 steps daily. Walking offers various advantages for the heart, brain, weight management, and flexibility.
- Cycling: If traditional workouts are not appealing, cycling can be an enjoyable way to lose weight and reduce stress. Cycling is a low-impact exercise that targets lower body muscles while also helping regulate blood pressure and decreasing the risk of diabetes. Riding a bicycle for 30 minutes can burn approximately 300 calories and is associated with a reduced risk of various health issues.A study published in Frontiers in Sports and Active Living highlighted the positive impact of hiking on mortality rates, cardiovascular disease, type 2 diabetes, mental health, and well-being. Hiking offers a scenic and engaging workout, different from a simple walk, as it involves traversing uneven terrain like hills. This activity requires appropriate footwear and provides a more strenuous workout than walking, helping to strengthen muscles and bones while uplifting mood and reducing daily stress levels.
Squats involve bending the hips from a standing position and standing back up, recommended in yoga as Malasana or the Garland Pose. This practice, also known as Uthak-Baithak in Hindi and popular among Indian wrestlers, strengthens lower body muscles, burns calories, and enhances stamina. Squats also contribute to building strong core muscles, improving flexibility for bending, turning, and standing.
Skipping, or jumping rope, is a lively workout beneficial for weight loss, balance, and coordination, particularly helpful for those with sedentary lifestyles. A 20-minute skipping session can burn up to 240 calories for a 90 kg person, improving heart and respiratory rates for better cardiovascular health, fat burning, weight loss, and muscle strength enhancement.
To maintain overall well-being, it is essential to challenge both the body and mind. Even if weekdays are busy, incorporating various exercises during the weekends can help compensate for missed workouts.Build muscle without using equipment.
