Is working out twice a week as beneficial as exercising daily? The answer is likely yes if you meet the World Health Organization's recommendation of at least 150 minutes of moderate physical activity per week. While exercising daily can support physical and mental well-being, being a "weekend warrior" may still offer similar advantages for weight loss and reducing the risk of brain conditions such as dementia and Alzheimer's disease. Research suggests that individuals can still lose weight by exercising once or twice weekly, and weekend warriors have shown a lower risk of various health issues compared to those following a more consistent workout routine. For individuals with busy weekdays, engaging in physical activity on weekends can provide numerous health benefits. Some exercises that weekend warriors may consider for weight loss and overall health improvement include walking and cycling. Walking, whether long-distance or short-distance, can aid in weight loss and boost heart health. Similarly, cycling is a fun and effective way to lose weight, relieve stress, and maintain overall health.In a study published in Frontiers in Sports and Active Living, findings suggest that engaging in hiking can lead to a reduced risk of overall mortality, as well as lower incidence rates of cardiovascular disease and type 2 diabetes. Additionally, hiking contributes to improved mental health and well-being. If you enjoy weekend getaways, hiking in beautiful natural settings can provide an ideal form of exercise. Unlike a simple walk, hiking involves traversing uneven terrain such as hills. For this activity, appropriate footwear like hiking shoes or boots may be necessary. Hiking offers a more rigorous workout compared to walking, which can help strengthen muscles and bones while also boosting mood and reducing daily stress.

Squats involve bending the hips while standing and then returning to a standing position. This movement, also known as Malasana or the Garland Pose in Yoga, has been practiced for centuries and was commonly used by Indian wrestlers under the name Uthak-Baithak. Squatting enhances lower body muscles, aids in calorie burning, and increases stamina. It also helps develop a strong core, leading to improved flexibility during movements like bending, turning, or standing.

Skipping, or jumping rope, is an enjoyable workout that can aid in weight loss and enhance balance and coordination. Particularly beneficial for those with sedentary lifestyles, skipping can burn a significant amount of calories – up to 240 in a 20-minute session for a 90 kg individual, as experts suggest. This activity elevates heart and respiratory rates, thereby promoting better cardiovascular health, fat burning, weight loss, and muscle strength. Skipping helps build a robust core and muscles, fostering body flexibility and endurance.

For optimal well-being, it is essential to continually challenge both body and mind. Even if weekdays are too busy for exercise, incorporating various workouts during weekends can help compensate for missed sessions. By trying different exercises, individuals can maintain and improve muscle strength, flexibility, and overall health.Strength training without the need for equipment.