Is working out twice a week as beneficial as exercising daily? It could be true to a large extent if you meet the World Health Organization's recommendation of 150 minutes of moderate physical activity per week. While daily exercise helps maintain physical and mental wellness, being a "weekend warrior" could offer similar benefits in terms of weight loss and reducing the risk of brain disorders like dementia and Alzheimer's disease. A study in Obesity suggests that people can still lose weight by exercising once or twice a week. Another study in Nature Ageing shows that weekend warriors have reduced risks of various health conditions compared to traditional exercisers.

For those short on time during the week, weekend workouts can still bring multiple health benefits. Weekend warriors can try walking and cycling for weight loss and overall health improvements. Walking, whether long or short distances, is beneficial for the heart, brain, weight management, and flexibility. The CDC recommends 150 minutes per week of moderate activity, like brisk walking. Cycling, as a low-impact activity, can also aid in weight loss and stress relief. Thirty minutes of cycling can burn around 300 calories and help regulate blood pressure and lower the risk of diabetes.A study published in Frontiers in Sports and Active Living suggests that engaging in hiking can enhance overall well-being by reducing the risk of mortality, cardiovascular disease, and type 2 diabetes, as well as promoting good mental health. Hiking offers a more challenging workout compared to regular walking, as it involves traversing uneven terrain such as hills. It can help strengthen muscles and bones, elevate mood, and alleviate daily stress. Additionally, squats, a yoga pose known as Malasana or the Garland Pose, and popular among Indian wrestlers as Uthak-Baithak, are effective in strengthening lower body muscles, burning calories, and improving stamina. Skipping or jumping rope is a fun and effective exercise that aids weight loss, enhances balance and coordination, and boosts cardiovascular health. Incorporating these activities into your weekend routine can help improve physical fitness and mental well-being, even if you are unable to exercise during the week.Build muscle without using any equipment.