Can exercising twice a week be as beneficial as working out every day? The answer may be yes, especially if you meet the World Health Organization's recommendation of engaging in at least 150 minutes of moderate physical activity weekly. While daily exercise can maintain both physical and mental health, being a "weekend warrior" can offer similar benefits in terms of weight management and reducing the risk of brain disorders like dementia and Alzheimer's disease. Research shows that weight loss can still be achieved by working out once or twice a week. Moreover, weekend warriors have a lower risk of various health conditions such as dementia, stroke, Parkinson’s disease, anxiety, and depression, comparable to those who engage in a regular exercise routine.
For individuals who struggle to find time for exercise on weekdays, prioritizing physical activity on weekends can have a positive impact on their overall 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 suggests that walking 8,000 or more steps per day for just two days a week can benefit heart health and longevity. The Centers for Disease Control and Prevention (CDC) recommends 150 minutes of moderate-intensity activity per week, such as brisk walking, which is equivalent to around 15,000 steps weekly or 2,000 steps daily. Walking offers numerous advantages for the heart, brain, weight management, and flexibility.
- Cycling: If traditional workouts are not appealing, cycling can be a fun alternative for weight loss and stress relief. Cycling is a low-impact activity that not only exercises lower body muscles but also helps in controlling blood pressure and reducing the risk of diabetes. A 30-minute bike ride can burn approximately 300 calories. Cycling is associated with a decreased risk of various health conditions.A study published in Frontiers in Sports and Active Living examines how hiking can improve overall health, including reducing the risk of mortality, cardiovascular disease, and type 2 diabetes, while also promoting mental well-being.
If you enjoy weekend getaways, hiking offers a great workout option against a scenic backdrop. Unlike a simple walk, hiking involves navigating uneven terrains such as hilly paths, possibly requiring specialized footwear. It is a more challenging exercise that can help strengthen muscles and bones while boosting mood and reducing stress.
Squats involve bending at the hips from a standing position and standing back up, a practice recommended in yoga. This exercise, also known as Uthak-Baithak in Hindi and Malasana in yoga, was popular among Indian wrestlers. Squatting helps strengthen the lower body muscles, burn calories, and increase stamina. It also enhances core strength, improving flexibility in daily movements.
Skipping or jumping rope is a fun and effective workout that aids weight loss, balance, and coordination, making it ideal for people with sedentary lifestyles. Just 20 minutes of skipping rope can burn up to 240 calories for a 90 kg person. This activity improves heart and respiratory rates, promoting cardiovascular health, fat loss, muscle strengthening, flexibility, and endurance.
To maintain overall well-being, it's crucial to continually challenge both your body and mind. Even if you're unable to work out during the weekdays, incorporating different exercises during the weekends can help compensate and keep you active.Strength training without using any equipment.
