Can exercising twice a week be as beneficial as working out every day? The answer may be yes if you meet the World Health Organization's recommendation of getting a minimum of 150 minutes of moderate physical activity per week. While daily exercise can improve overall physical and mental health, being a weekend warrior can offer similar benefits when it comes to weight loss and reducing the risk of brain disorders like dementia and Alzheimer's disease. Research shows that individuals can still lose weight by working out only once or twice a week. Weekend warriors have a reduced risk of various health conditions such as dementia, stroke, Parkinson's disease, anxiety, and depression. If you have limited time during weekdays, exercising on weekends can still provide numerous health benefits.

Here are some exercises that weekend warriors may consider for weight loss and overall health benefits:

1. Walking: Both long-distance and short-distance walking are effective for weight loss. People who walk 8,000 or more steps a day for at least two days per week can improve heart health and longevity. The CDC recommends 150 minutes of moderate-intensity activity per week, which equates to about 15,000 steps or 2,000 steps per day. Walking offers various benefits for the heart, brain, weight management, and flexibility.

2. Cycling: If traditional workouts are not suitable for you, cycling can be a fun way to lose weight and reduce stress. Cycling is a low-impact activity that provides a good workout for lower body muscles and helps regulate blood pressure while lowering the risk of diabetes. Riding a bicycle for 30 minutes can burn approximately 300 calories. Cycling is associated with a reduced risk of various health conditions.A study published in Frontiers in Sports and Active Living highlights the benefits of hiking for overall health, including reducing mortality, cardiovascular disease, and type 2 diabetes risks, promoting good mental health, and boosting well-being. If you enjoy weekend travels, hiking in scenic locations can provide a great workout by walking on uneven terrain like hilly paths, requiring hiking shoes or boots. This activity is more strenuous than a regular walk, helping to strengthen muscles and bones, elevate mood, and alleviate daily stress.

Squats involve bending the hips from a standing position and then standing back up, recommended in Yoga as the Malasana or Garland Pose. This exercise, known as Uthak-Baithak in Hindi and popular among Indian wrestlers, strengthens lower body muscles, burns calories, and improves stamina. It also enhances core muscle strength, increasing flexibility for bending, turning, or standing.

Skipping, or jumping rope, is a fun workout that aids weight loss while enhancing balance and coordination, particularly beneficial for those living a sedentary lifestyle. Experts suggest that 20 minutes of skipping can burn up to 240 calories for a person weighing 90 kg. This activity boosts heart rate and respiratory rate, improving cardiovascular health, burning fat, and promoting weight loss. It also helps build core strength and strong muscles, increasing flexibility and endurance.

To maintain optimal well-being, it's crucial to challenge your body and mind regularly. Even if you're unable to work out during the weekdays, trying different exercises during the weekend can help compensate.Exercise without any equipment.