Is working out twice a week just as beneficial as exercising daily? The answer may be yes if you meet the World Health Organization's guideline of at least 150 minutes of moderate physical activity each week. While daily exercise is great for maintaining overall physical and mental health, focusing on being a weekend warrior can provide similar benefits when it comes to weight management and lowering the risk of brain disorders like dementia and Alzheimer's disease. According to a study in the journal Obesity, individuals can still lose weight by working out just once or twice a week. Another study in Nature Ageing found that weekend warriors have a reduced risk of various health issues such as dementia, stroke, Parkinson’s disease, anxiety, and depression, comparable to those who exercise regularly throughout the week. If you struggle to find time for exercise during the weekdays, dedicating your weekends to physical activity can greatly benefit your health.
Here are some recommended exercises for weekend warriors looking to achieve weight loss and other health benefits:
- Walking: Both long-distance and short-distance walking can aid in weight loss. Research published in JAMA Network Open suggests that walking at least 8,000 steps per day for just two days a week can contribute to improved heart health and longevity. The CDC recommends 150 minutes of moderate-intensity activity per week, equivalent to around 15,000 steps weekly or 2,000 steps daily. Walking offers numerous advantages for heart health, brain function, weight management, and flexibility.
- Cycling: If conventional workouts are not your preference, cycling can be a enjoyable way to lose weight and reduce stress, particularly on weekends. Cycling is a low-impact activity that not only targets lower body muscles but also helps regulate blood pressure and lower the risk of diabetes. A 30-minute bike ride can burn approximately 300 calories. Cycling has been linked to a decreased risk of various health conditions.
Hiking presents a great opportunity for physical activity, particularly for those who enjoy weekend getaways in picturesque settings. This activity, involving walking on rugged terrain like hills, can provide more benefits compared to a simple walk. It requires appropriate footwear like hiking shoes or boots. Hiking is a more intense form of exercise than walking and can help in developing stronger muscles and bones, as well as boosting mood and reducing stress.
Another beneficial exercise is squatting, which involves bending at the hips while standing and then returning to a standing position. This practice, recommended in Yoga as well, strengthens lower body muscles, aids in calorie burning, and enhances stamina. Squatting contributes to the development of a strong core, which can improve flexibility and posture.
Skipping, or jumping rope, is a fun and effective workout for weight loss, balance, and coordination improvement. This activity is particularly useful for individuals with a sedentary lifestyle. Just 20 minutes of skipping rope can burn a significant amount of calories, leading to improved cardiovascular health and fat loss. It also aids in core strengthening and muscle development, enhancing flexibility and endurance.
To maintain optimal well-being, it is essential to continuously challenge both the body and mind. Even if weekdays are busy, incorporating different exercises into weekend routines can help compensate for missed workouts and keep the body engaged and healthy.Exercise without any equipment
