Is working out twice per week as beneficial as daily exercise? The answer could be yes if you meet the World Health Organization's recommendation of getting at least 150 minutes of moderate physical activity weekly. While daily exercise is great for overall physical and mental health, focusing on being a weekend warrior could still offer similar benefits for weight loss and reducing the risk of brain disorders such as dementia and Alzheimer's disease. Research, including a study in the journal Obesity, suggests that people can still lose weight by exercising only once or twice a week. Another study published in Nature Ageing indicates that weekend warriors have a lower risk of various health issues like dementia, stroke, Parkinson’s disease, anxiety, and depression, comparable to those who exercise more frequently.
For individuals with limited time during the week, weekend workouts can provide numerous health benefits. Here are some exercises that weekend warriors can incorporate into their routine for weight loss and overall health improvement:
- Walking: Both long-distance and short-distance walking can be effective for weight loss. Research suggests that walking 8,000 or more steps on at least two days per week can benefit heart health and longevity. The CDC recommends 150 minutes of moderate-intensity activity per week, equivalent to around 15,000 steps or 2,000 steps per day. Walking offers various health benefits for the heart, brain, weight management, and flexibility.
- Cycling: If traditional workouts are not appealing, cycling can be a fun alternative to lose weight and reduce stress, especially on weekends. Cycling is a low-impact activity that targets lower body muscles while also helping regulate blood pressure and lower the risk of diabetes. Riding a bicycle for 30 minutes can burn approximately 300 calories and is associated with a reduced risk of various health conditions.A study published in Frontiers in Sports and Active Living explored the impact of hiking on overall health, including reducing mortality, cardiovascular disease, and diabetes risk, as well as promoting mental well-being.
Hiking presents an ideal workout for weekend travelers seeking to exercise in picturesque surroundings. In contrast to a regular walk, hiking on uneven terrains such as hilly paths requires hiking shoes or boots and offers a more strenuous physical activity that can strengthen muscles and bones. Additionally, hiking can boost mood and alleviate daily stress.
Squats involve bending at the hips from a standing position and then returning to standing. This exercise, which is also recommended in ancient Yoga practices as Malasana or the Garland Pose, is beneficial for building lower body muscle strength, burning calories, and enhancing stamina. By strengthening core muscles, squats improve flexibility for bending, turning, and standing.
Skipping, or jumping rope, is a fun and effective workout for weight loss, balance, and coordination improvement. Particularly beneficial for sedentary individuals, experts suggest that 20 minutes of skipping can burn up to 240 calories for a person weighing 90 kg. This activity can enhance heart and respiratory health, burn fat, and aid in weight loss while building core strength and flexibility. It's essential to challenge both the body and mind to optimize overall well-being. Experimenting with different weekend exercises can help compensate for missed weekday workouts.Exercise without any equipment.
