Is it possible to obtain significant benefits from working out twice a week compared to exercising daily? The answer may lean towards yes, especially if you are meeting the World Health Organization's recommendation of engaging in a minimum of 150 minutes of moderate physical activity per week. While exercising daily can contribute to optimal physical and mental health, being a weekend warrior could offer comparable benefits in terms of weight management and reducing the risk of brain-related conditions such as dementia and Alzheimer's disease. Research published in the journal Obesity suggests that individuals can still lose weight by exercising just once or twice a week. Additionally, a recent study in Nature Ageing supports the notion that weekend warriors have a decreased risk of various health conditions including dementia, stroke, Parkinson's disease, anxiety, and depression, resembling the advantages of a more traditional workout routine. For those with time constraints during the week, prioritizing physical activity on weekends can bring about numerous health benefits. Here are some recommended exercises for weekend warriors looking to achieve weight loss and improve overall well-being: Walking - Both long-distance and short-distance walking are effective for weight management. According to a study in JAMA Network Open, individuals who walk 8,000 or more steps per day for at least two days a week can enhance heart health and longevity. The CDC suggests aiming for 150 minutes of moderate-intensity activity, such as brisk walking, weekly, equivalent to approximately 15,000 steps per week or 2,000 steps per day. Walking offers various advantages for the heart, brain, weight control, and flexibility. Cycling - If traditional workouts are not enjoyable for you, cycling can be a pleasurable way to promote weight loss and alleviate stress. Cycling is a low-impact exercise that not only targets lower body muscles but also helps in managing blood pressure and reducing the risk of diabetes. A 30-minute bike ride can burn around 300 calories. Cycling is linked to a reduced risk of various health conditions.In a study published in Frontiers in Sports and Active Living, researchers found that engaging in hiking can contribute to reduced mortality rates, lower risks of cardiovascular disease and type 2 diabetes, and improved mental health and overall well-being.
If you enjoy weekend getaways, hiking is an ideal physical activity choice set against picturesque surroundings. Compared to a simple walk, hiking offers added benefits by involving walking on uneven terrain such as hilly paths, requiring appropriate footwear like hiking shoes or boots. This activity is more physically demanding than walking and can help increase muscle and bone strength while also enhancing mood and reducing daily stress.
Squats involve bending at the hips from a standing position and then standing back up. This exercise, also known as Uthak-Baithak in Hindi and popular among Indian wrestlers, strengthens lower body muscles, aids in calorie burning, and boosts stamina. By developing strong core muscles, squats improve flexibility for bending, turning, and standing.
Skipping, or jumping rope, is an enjoyable workout that aids in weight loss, balance, and coordination. It is particularly beneficial for individuals with sedentary lifestyles. Just 20 minutes of skipping can burn up to 240 calories for a 90-kg person, improving heart and respiratory rates for better cardiovascular health, fat burning, weight loss, and muscle strength. Enhanced core muscles and flexibility, along with increased endurance, are also benefits of skipping.
It is essential to continually challenge both your body and mind for optimal well-being. Even if you are unable to exercise during weekdays, you can make up for it by exploring various exercises on weekends.Strength training without any equipment.
