Is working out twice a week just as beneficial as exercising every day? The answer could be yes, especially if you are meeting the World Health Organization's recommendation of getting at least 150 minutes of moderate physical activity each week. While daily exercise can improve both your physical and mental health, being a weekend warrior can provide similar benefits when it comes to weight loss and reducing the risk of brain disorders like dementia and Alzheimer's disease. A study in the journal Obesity suggests that individuals can still lose weight by exercising only once or twice a week. Furthermore, a recent study in Nature Ageing found that weekend warriors have a reduced risk of various health issues such as dementia, stroke, Parkinson's disease, anxiety, and depression compared to those who follow a more traditional workout routine. If you find yourself short on time during the weekdays, dedicating your weekends to exercise can significantly benefit your health.

Here are some recommended exercises for weekend warriors to try for weight loss and overall health benefits:

1. Walking: Both long-distance and short-distance walking are effective for weight loss. Research published in JAMA Network Open shows that walking 8,000 or more steps a day for just two days a week can improve heart health and longevity. The CDC recommends 150 minutes of moderate-intensity activity per week, such as brisk walking, which translates to around 15,000 steps weekly or 2,000 steps daily. Walking offers numerous benefits for the heart, brain, weight management, and flexibility.

2. Cycling: If traditional workouts don't appeal to you or if you're looking for a fun weekend activity, cycling can be a great option for weight loss and stress reduction. Cycling is a low-impact exercise that not only targets lower body muscles but also helps regulate blood pressure and reduce the risk of diabetes. Just 30 minutes of cycling can burn around 300 calories. Cycling is associated with a lower risk of various health conditions.A study published in Frontiers in Sports and Active Living explores the impact of hiking on overall mortality, cardiovascular disease, type 2 diabetes, and mental well-being. Hiking is a great weekend activity set against picturesque surroundings, providing a more intense workout compared to walking on flat surfaces. Equipped with appropriate footwear, hiking involves traversing uneven terrains like hills, which can help strengthen muscles and bones while boosting mood and reducing stress levels.

Squats, which involve bending the hips and standing back up, are recommended in Yoga and were traditionally practiced by Indian wrestlers. Known as Malasana or the Garland Pose in Yoga, squats help build lower body strength, burn calories, and enhance stamina. This exercise also strengthens core muscles, enhancing overall flexibility and stability.

Skipping, or jumping rope, is a dynamic workout that aids in weight loss, balance, and coordination. It is particularly beneficial for individuals with sedentary lifestyles, with just 20 minutes of skipping burning up to 240 calories for a 90 kg person. This exercise can improve heart and respiratory rates, leading to enhanced cardiovascular health, weight loss, muscle strength, flexibility, and endurance.

To maintain optimal physical and mental well-being, it's essential to continuously challenge both your body and mind. Even if weekdays are busy, incorporating various exercises on the weekend can help compensate for missed workouts.Build muscle without using equipment.