Is working out twice a week just as effective as daily exercise? The answer may be yes if you meet the World Health Organization's recommendation of 150 minutes of moderate physical activity weekly. While daily exercise can maintain your physical and mental well-being, being a weekend warrior can also offer similar benefits for weight loss and brain health. Research suggests that exercising once or twice a week can still result in weight loss, and weekend warriors have a reduced risk of dementia, stroke, Parkinson's disease, anxiety, and depression compared to those who follow a more traditional workout routine. If you struggle to find time during the week, dedicating time to exercise on weekends can have numerous health benefits. Walking and cycling are two activities that weekend warriors can try for weight loss and overall health. Walking, whether long-distance or short-distance, has been shown to improve heart health and longevity when done for at least 8,000 steps a day for two days a week. Cycling, on the other hand, is a fun way to lose weight and reduce stress, providing a good workout for lower body muscles while also helping to regulate blood pressure and lower the risk of diabetes.The study published in Frontiers in Sports and Active Living examined the impact of hiking on overall health outcomes, including mortality, cardiovascular disease, type 2 diabetes, and mental well-being.

For weekend travelers, hiking in picturesque locations can provide a comprehensive workout regimen. Hiking involves traversing uneven terrain such as hilly paths, requiring specialized footwear like hiking shoes or boots. This activity goes beyond a simple walk, offering a more rigorous workout that can strengthen muscles and bones while enhancing mood and reducing stress.

Squats, a movement involving bending the hips and standing back up, have roots in ancient practices like Yoga and were traditionally used by Indian wrestlers. This exercise helps build lower body strength, burn calories, and improve stamina. It also contributes to core muscle development, enhancing flexibility and mobility.

Jumping rope, or skipping, is a dynamic and enjoyable workout that aids in weight loss, balance, and coordination. Just 20 minutes of skipping can burn a substantial amount of calories and improve heart and respiratory health. This exercise is particularly beneficial for sedentary individuals, helping to enhance cardiovascular fitness, burn fat, and increase muscular strength and endurance.

It's essential to continuously challenge both the body and mind for overall well-being. By incorporating different exercises, such as hiking, squats, and skipping, during weekends, it's possible to compensate for any missed workouts during the week and achieve optimal health benefits.Exercise without the need for equipment