Is working out twice a week as beneficial as exercising daily? The answer may lean towards yes if you meet the World Health Organization's recommendation of 150 minutes of moderate physical activity per week. While daily exercise can enhance overall physical and mental well-being, being a weekend warrior could also offer similar advantages when it comes to weight loss and reducing the risk of brain disorders like dementia and Alzheimer's disease. Research suggests that individuals can still lose weight by exercising once or twice a week. Furthermore, weekend warriors have been found to have a lower risk of various health conditions, similar to those who exercise more frequently. If you're short on time during weekdays, engaging in physical activity on weekends can still benefit your health. Here are some exercises that weekend warriors should consider for weight loss and other health benefits: **Walking**: Both long-distance and short-distance walking can aid in weight loss. Research shows that walking 8,000 steps or more for two days a week can improve heart health and longevity. The CDC recommends 150 minutes of moderate-intensity activity per week, which is roughly equivalent to 15,000 steps weekly or 2,000 steps daily. Walking offers numerous health benefits for the heart, brain, weight loss, and flexibility. **Cycling**: If traditional workouts don't suit your weekends, cycling can be a enjoyable way to lose weight and alleviate stress. Cycling is a low-impact activity that strengthens lower body muscles, regulates blood pressure, and lowers the risk of diabetes. Just 30 minutes of cycling can burn approximately 300 calories. Cycling is linked to a reduced risk of various health conditions.According to a study published in Frontiers in Sports and Active Living, embracing hiking as part of your weekend adventures can enhance your overall well-being, including reducing the risk of mortality, cardiovascular disease, and type 2 diabetes, while promoting good mental health. Hiking offers a more dynamic alternative to a simple walk by navigating uneven terrains such as hilly paths, requiring specialized footwear like hiking shoes or boots. This activity, more challenging than regular walking, can help strengthen muscles and bones, boost mood, and alleviate daily stress.

Squats, a movement that involves bending at the hips from a standing position and returning upright, have been a longstanding practice recommended in disciplines like Yoga, with deep squats known as Malasana or the Garland Pose. Formerly popular among Indian wrestlers as Uthak-Baithak, squats yield benefits such as lower body muscle strengthening, calorie burning, and enhanced stamina. By promoting core muscle strength, squats improve flexibility for bending, turning, and standing.

Skipping, a lively and effective workout, aids weight loss while enhancing balance and coordination, making it ideal for those with sedentary lifestyles. Just 20 minutes of skipping rope can burn up to 240 calories for individuals weighing 90 kg. This activity boosts heart and respiratory rates, ultimately improving cardiovascular health, burning fat, and aiding weight loss. Building core strength and muscle endurance, skipping enhances overall flexibility.

To maintain optimal well-being, it is crucial to continuously challenge both your body and mind. Even if weekdays are packed, weekends offer a great opportunity to explore various exercises. Incorporating a mix of activities can help you stay active and healthy.Exercise without equipment.