Is working out twice a week as beneficial as daily exercise? It may be, as long as you meet the World Health Organization's recommendation of getting at least 150 minutes of moderate physical activity weekly. Daily exercise can benefit your physical and mental health, but being a "weekend warrior" could also offer similar advantages when it comes to weight loss and reducing the risk of brain disorders. Research shows that individuals can still lose weight by exercising once or twice a week, and being a weekend warrior may decrease the risk of various health issues like dementia, stroke, Parkinson's disease, anxiety, and depression compared to a more traditional workout routine. If you have a busy schedule during weekdays, fitting in exercise on weekends can bring numerous health benefits. Here are some exercises that weekend warriors can try for weight loss and improved health: Walking: Both long-distance and short-distance walking can aid in weight loss. Walking at least 8,000 steps a day for two days a week has been linked to better heart health and longevity. Cycling: If traditional workouts aren't your preference, cycling can be a fun way to lose weight and reduce stress. Cycling is a low-impact activity that strengthens lower body muscles and helps regulate blood pressure and decrease the risk of diabetes. Riding a bicycle for 30 minutes can burn about 300 calories, and regular cycling is associated with a lower risk of various health issues.A recent study published in Frontiers in Sports and Active Living suggests that engaging in activities such as hiking can contribute to overall well-being by reducing mortality rates and the risk of cardiovascular disease and type 2 diabetes. Hiking offers a challenging workout amidst picturesque landscapes, making it an ideal choice for weekend travelers. This activity involves walking on uneven terrains like hills, which can help strengthen muscles and bones while boosting mental health and reducing stress levels.

Another effective exercise is squatting, which entails bending the hips from a standing position and then standing back up. This practice is recommended in ancient yoga as Malasana or the Garland Pose and was traditionally used by Indian wrestlers (known as Uthak-Baithak in Hindi). Squatting helps strengthen lower body muscles, burn calories, and increase stamina, leading to improved flexibility and core strength.

Skipping, or jumping rope, is a fun workout that aids in weight loss, enhances balance and coordination, and 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 cardiovascular health and overall endurance. This exercise also helps build core muscles, increase flexibility, and promote fat loss.

It is essential to challenge both your body and mind for optimal well-being. Even if busy weekdays make it difficult to exercise, incorporating different activities on weekends can compensate for missed workouts. By engaging in bodyweight exercises, such as hiking, squats, and skipping, you can build strength and improve your overall health.Strength training without the use of equipment