Can exercising twice a week yield equivalent benefits compared to daily workouts? The answer is likely yes, as long as you meet the World Health Organization's recommendation of engaging in at least 150 minutes of moderate exercise weekly. While daily exercise promotes overall physical and mental well-being, those who exercise only on weekends, known as "weekend warriors," can still achieve similar benefits in terms of weight loss and lowering the risks of brain-related disorders such as dementia and Alzheimer's disease, according to a study in the Obesity journal. Another study in Nature Ageing affirms that weekend warriors have reduced risks of various health conditions like dementia, stroke, Parkinson’s disease, anxiety, and depression.
For individuals with limited time during weekdays, dedicating weekends to physical activity can bring numerous health advantages. Two recommended exercises for weekend warriors include walking and cycling. Walking, whether short or long distances, is effective for weight loss and overall health benefits. Research suggests that walking at least 8,000 steps a day for two days a week improves heart health and longevity. Cycling is another enjoyable way to stay active during weekends, offering benefits such as weight loss and stress reduction. It is a low-impact exercise that targets lower body muscles, helps regulate blood pressure, and reduces the risk of diabetes. Thirty minutes of cycling can burn around 300 calories and is linked to decreased risks of various health issues.A study published in Frontiers in Sports and Active Living investigated the impact of hiking on overall mortality, cardiovascular disease, and type 2 diabetes rates, as well as mental health and well-being. If you enjoy weekend getaways and seek to enhance your physical fitness in a picturesque setting, hiking could be the ideal workout for you. By traversing uneven terrains like hilly paths, hiking goes beyond a simple walk to offer various benefits. To engage in this activity, it may be necessary to wear hiking shoes or boots. Not only does hiking provide a more strenuous workout compared to walking, it also contributes to the development of stronger muscles and bones. Additionally, hiking has the potential to uplift your mood and alleviate daily stress.
Squats involve bending the hips while standing, then rising back up. Known as Malasana or the Garland Pose in Yoga, this movement strengthens lower body muscles, aids in calorie burning, and enhances stamina. Historically practiced by Indian wrestlers as Uthak-Baithak, squats help to fortify core muscles, promoting overall flexibility during movements such as bending, turning, or standing.
Skipping, or jumping rope, is a dynamic and enjoyable workout that can facilitate weight loss and improve balance and coordination. Particularly beneficial for individuals with sedentary lifestyles, skipping rope for 20 minutes can burn up to 240 calories for a person weighing 90 kg. This exercise elevates heart rate and respiratory rate, thereby enhancing cardiovascular health, burning fat, and aiding weight loss. Furthermore, skipping helps to strengthen the core and muscles, amplifying body flexibility and endurance.
To maintain optimal well-being, it is essential to continually challenge your body and mind. Even if weekday workouts are not feasible, incorporating different exercises during the weekend can help compensate for this.Exercise without equipment.
