Is it possible to achieve the same benefits from working out twice a week as from daily exercise? 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 disease. Research, including a study in the journal Obesity and a recent one in Nature Ageing, suggests that exercising just once or twice a week can still lead to weight loss and a decreased risk of certain health conditions. For those with limited time during the week, dedicating weekends to exercise can provide a range of health benefits.

Recommended exercises for weekend warriors seeking weight loss and improved health include walking and cycling. Walking, whether long-distance or short-distance, is effective for weight loss and heart health. Research indicates that walking 8,000 or more steps for at least two days a week can be beneficial. Similarly, cycling is a fun and low-impact activity that can aid in weight loss, stress reduction, and overall health. Cycling for 30 minutes can burn around 300 calories and is associated with a reduced risk of various health conditions.A study published in Frontiers in Sports and Active Living examines the impact of hiking on cardiovascular health, diabetes, mental well-being, and mortality rates. Hiking is a great way to stay active while enjoying the outdoors, providing a more challenging alternative to a regular walk by traversing uneven terrain. This form of exercise helps strengthen muscles and bones, while also uplifting mood and reducing stress. Additionally, squats and skipping rope are effective exercises to build muscle strength, improve stamina, and enhance cardiovascular health. It is essential to push your body and mind through various exercises to promote overall well-being, especially on weekends when you may have more time for physical activity.Strength training without any equipment