Is exercising twice a week just as beneficial as working out daily? It may very well be so, if you are meeting the World Health Organization's recommendation of 150 minutes of moderate physical activity weekly. While daily exercise can enhance your physical and mental well-being, being a weekend warrior can also provide similar advantages in terms of weight loss and reducing the risk of dementia and Alzheimer's disease. Research shows that individuals can still lose weight by exercising once or twice a week. Additionally, weekend warriors have been found to have a decreased risk of various health conditions, such as dementia, stroke, Parkinson’s disease, anxiety, and depression, when compared to more traditional workout routines. For those with limited time during the week, exercising on weekends can bring about numerous health benefits.

Here are some exercises that weekend warriors should consider for weight loss and overall health benefits:

1. Walking: Whether it's long-distance or short-distance walking, it is an excellent way to shed pounds. Walking at least 8,000 steps a day for two days a week can offer heart health and longevity benefits. The CDC recommends 150 minutes per week of moderate-intensity activity, such as brisk walking, which translates to approximately 15,000 steps per week or 2,000 steps per day. Walking is beneficial for the heart, brain, weight management, and flexibility.

2. Cycling: If traditional workouts are not your thing, cycling can be a fun way to lose weight and reduce stress. Cycling is a low-impact activity that provides a solid workout for lower body muscles and helps regulate blood pressure and lower the risk of diabetes. Riding a bicycle for 30 minutes can burn around 300 calories. 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 on overall health, including reducing mortality rates, preventing cardiovascular disease and type 2 diabetes, and promoting good mental health and well-being. Hiking, a rigorous workout that involves walking on uneven terrain, can help build stronger muscles and bones, elevate mood, and reduce daily stress. Additionally, squats and skipping rope exercises offer additional benefits such as strengthening lower body muscles, burning calories, improving balance and coordination, and enhancing cardiovascular health. Regular physical activity, including weekend workouts, is essential for maintaining optimal health and well-being.Strength training without any equipment