Can exercising twice weekly provide similar benefits to daily workouts? If you meet the World Health Organization's recommendation of at least 150 minutes of moderate physical activity per week, the answer may be yes. While exercising daily can support overall physical and mental health, focusing your efforts on weekends as a 'weekend warrior' may offer comparable advantages in terms of weight management and reducing the risk of brain-related disorders like dementia and Alzheimer's disease.
Research findings suggest that weight loss is achievable with just one or two days of exercise per week. Weekend warriors also appear to have a decreased risk of conditions such as dementia, stroke, Parkinson's disease, anxiety, and depression, as outlined in a study published in Nature Ageing. For those with limited time during weekdays, dedicating weekends to physical activity can still deliver substantial health benefits.
For weight loss and overall health improvement, recommended exercises for weekend warriors include:
- Walking: Both long-distance and short-distance walking can aid in weight loss. Research shows that taking 8,000 steps a day for two days each week can positively impact heart health and longevity. The CDC suggests 150 minutes of moderate-intensity activity per week, equivalent to about 15,000 steps or 2,000 steps daily. Walking offers a range of benefits for the heart, brain, weight management, and flexibility.
- Cycling: If traditional workouts are not feasible, cycling can be a enjoyable method to lose weight and reduce stress, particularly on weekends. Cycling is a low-impact activity that strengthens lower body muscles and helps regulate blood pressure and lower diabetes risk. A 30-minute bicycle ride can burn roughly 300 calories. Cycling 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 overall mortality, cardiovascular disease, type 2 diabetes, and mental well-being. Weekend hiking offers a picturesque setting for a vigorous workout, surpassing the benefits of a simple walk with its uneven terrain and muscle-strengthening aspects. Hiking requires appropriate footwear and can help build stronger muscles and bones while enhancing mood and reducing stress.
Squats involve bending the hips from a standing position and then standing back up, a practice also recommended in yoga. Known as Malasana or the Garland Pose in yoga, squatting strengthens lower body muscles, aids in calorie burning, and enhances stamina. This exercise improves core strength, making the body more flexible and resilient.
Skipping, or jumping rope, is a fun workout that promotes weight loss, balance, and coordination, particularly beneficial for individuals with a sedentary lifestyle. Just 20 minutes of skipping rope can burn up to 240 calories for a person weighing 90 kg. This activity enhances heart and respiratory rates, improving cardiovascular health, burning fat, and aiding in weight loss. It also strengthens the core and muscles, increasing flexibility and endurance.
To achieve optimal well-being, it is vital to keep challenging both the body and mind. Even if weekday workouts are challenging, exploring different exercises on the weekends can compensate for missed sessions.Exercise without equipment.
