Is exercising twice a week as beneficial as exercising daily? It could be, especially if you meet the World Health Organization's recommendation of 150 minutes of moderate physical activity per week. While daily exercise is ideal for overall physical and mental health, being a weekend warrior may still offer comparable benefits when it comes to weight loss and reducing the risk of brain disorders like dementia and Alzheimer's disease. Research suggests that exercising once or twice a week can lead to weight loss, while weekend warriors may have a decreased risk of various health issues compared to those who adhere to a more traditional daily workout routine.
If you struggle to find time during the week, dedicating your weekends to exercise can provide numerous health benefits. Recommended exercises for weekend warriors include walking and cycling. Walking, whether short or long-distance, is effective for weight loss and heart health. Similarly, cycling is a fun and low-impact activity that can help with weight loss and stress relief. Just 30 minutes of cycling can burn around 300 calories and is linked to a lower risk of various health conditions.According to a study published in Frontiers in Sports and Active Living, engaging in hiking on weekends can enhance overall health by reducing mortality risk, lowering the incidence of cardiovascular disease and type 2 diabetes, and promoting good mental well-being. Hiking offers a more dynamic workout than walking, as it involves navigating uneven terrain like hills and may require special hiking shoes or boots. This activity can help strengthen muscles and bones, improve mood, and alleviate daily stress.
Squats, a movement that involves bending the hips from a standing position and standing back up, have been practiced for centuries and are recommended in activities such as yoga. This exercise, also known as Uthak-Baithak in Hindi, was commonly performed by Indian wrestlers to enhance lower body strength, calorie burning, and stamina. It contributes to core muscle development, improving flexibility and agility.
Skipping rope is a fun and effective workout for weight loss, balance, and coordination. Just 20 minutes of this activity can burn up to 240 calories for an individual weighing 90 kg and offers cardiovascular benefits by improving heart and respiratory rates. Incorporating skipping into your routine can help enhance endurance, burn fat, build core strength, and increase flexibility.
To maintain optimal well-being, it is essential to challenge both your body and mind. Even if weekdays are busy, weekends provide an opportunity to explore different exercises. Consider incorporating bodyweight exercises to build muscle and improve overall fitness.Exercise without any equipment
