Is exercising twice a week just as beneficial as daily workouts? The answer is likely yes, as long as you meet the World Health Organization's recommendation of obtaining at least 150 minutes of moderate physical activity weekly. While daily exercise is beneficial for overall health, being a weekend warrior may offer similar advantages when it comes to weight loss or reducing the risk of brain disorders like dementia and Alzheimer's disease. Research indicates that individuals can still lose weight by working out only once or twice a week. Another study suggests that weekend warriors have a reduced risk of various health conditions such as dementia, stroke, Parkinson’s disease, anxiety, and depression, comparable to those who exercise more regularly. For those with limited time during the week, engaging in physical activity over the weekends can provide numerous health benefits. Recommended exercises for weekend warriors include walking, which, according to a study, is effective for weight loss and heart health. Cycling is another enjoyable option that helps in weight management and stress reduction. Cycling, which is a low-impact activity, not only works out lower body muscles but also helps in managing blood pressure and reducing diabetes risk. A 30-minute bike ride can burn approximately 300 calories and is linked to a lower risk of various health issues.A study published in Frontiers in Sports and Active Living highlighted the benefits of hiking, which can improve overall health by reducing mortality rates, lowering the risk of cardiovascular disease and type 2 diabetes, and promoting good mental health and well-being. Hiking offers a challenging and scenic workout experience that involves walking on uneven terrain, such as hilly paths, and helps strengthen muscles and bones. Additionally, hiking can elevate mood, reduce stress, and provide a unique form of exercise that is more demanding than a simple walk.
Squats, a traditional exercise recommended in practices like Yoga and popular among Indian wrestlers, involve bending the hips from a standing position and standing back up. This exercise strengthens lower body muscles, burns calories, and enhances stamina. Squatting also improves core muscle strength, making the body more flexible for various movements.
Skipping rope, another effective workout, is a fun way to lose weight and improve balance and coordination. This exercise is beneficial for individuals with a sedentary lifestyle, as it can burn a significant amount of calories in a short time period. Skipping rope enhances cardiovascular health, builds core muscles, increases flexibility, and boosts endurance.
To maximize overall well-being, it is essential to challenge both the body and mind regularly. Even if weekdays are busy, incorporating different exercises into weekend routines can help compensate for missed workouts. Try these bodyweight exercises to build strength and improve fitness levels.Build muscle without using equipment.
