Can exercising twice a week yield the same benefits as working out daily? The answer may be yes to a significant extent if you meet the World Health Organization's recommendation of engaging in at least 150 minutes of moderate physical activity per week. While daily exercise helps maintain both physical and mental well-being, focusing on weekend workouts could offer similar advantages, especially in terms of weight loss and lowering the risk of brain-related conditions like dementia and Alzheimer's disease. A study featured in the journal Obesity suggests that individuals can still shed pounds by exercising just once or twice a week. Moreover, a recent publication in Nature Ageing highlights that weekend warriors have a decreased risk of various health issues, such as dementia, stroke, Parkinson's disease, anxiety, and depression, comparable to individuals following a more traditional workout routine. For those with limited time during the weekdays, dedicating the weekends to workouts can bring a range of health benefits.

Below are some recommended exercises for weekend warriors seeking weight loss and overall well-being:

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

2. Cycling: If conventional workouts do not appeal to you, cycling can be an enjoyable way to lose weight and alleviate stress. Cycling is a low-impact exercise that strengthens lower body muscles and helps manage blood pressure while reducing the risk of diabetes. Cycling for 30 minutes can burn approximately 300 calories. Engaging in cycling is linked to a reduced risk of various health conditions.A study published in Frontiers in Sports and Active Living highlights the benefits of hiking, such as reducing the risk of mortality, cardiovascular disease, and type 2 diabetes, as well as promoting good mental health and well-being.

For weekend travelers, hiking offers an ideal workout amidst picturesque surroundings. This activity goes beyond a simple walk, as it involves navigating uneven terrain like hills, requiring the use of hiking shoes or boots. Compared to walking, hiking is more strenuous and can help strengthen muscles and bones, while also boosting mood and relieving stress.

Squats, a movement that involves bending the hips from a standing position and then standing back up, have roots in ancient practices like Yoga and were popular among Indian wrestlers. This exercise strengthens lower body muscles, burns calories, and enhances stamina. Squatting also develops core strength, improving flexibility for bending, turning, and standing.

Skipping, or jumping rope, is a fun and effective workout for weight loss, balance, and coordination, making it especially beneficial for those with sedentary lifestyles. Just 20 minutes of skipping rope can burn around 240 calories for a person weighing 90 kg, while also enhancing cardiovascular health, burning fat, and building muscle strength and flexibility.

To achieve optimal well-being, it's essential to challenge both the body and mind. Incorporating different exercises, even on weekends when time may be more available, can help compensate for missed weekday workouts.Exercise without equipment