5 weight loss exercises for weekend warriors

Can working out twice a week bring you as many benefits as exercising every day? The answer could be yes to a large extent, if you are fulfilling the World Health Organization's recommendation of getting at least 150 minutes of moderate physical activity a week. Exercising daily can keep your physical and mental health in perfect shape, but when it comes to weight loss or preventing the risk of brain disorders like dementia and Alzheimer's disease, being a weekend warrior could offer you similar benefits.

A study published in the journal Obesity says that people can still lose weight while exercising only once or twice a week. A recent study published in Nature Ageing confirms weekend warriors have reduced risk of dementia, stroke, Parkinson’s disease, anxiety, and depression, which can be compared to a more traditional workout.



If you are someone who faces paucity of time in week days, sweating it out during weekends could bring a host of benefits for your health.

Here are exercises weekend warriors must try for weight loss and other health benefits:

Walking

Both long-distance and short-distance walking is great for losing weight. According to a study published in JAMA Network Open, people who walk 8,000 or more steps a day for even two days in a week reap benefits for heart health and longevity. CDC recommends 150 minutes a week of moderate-intensity activity such as brisk walking. This translates to around 15,000 steps per week or 2,000 steps per day. Walking has many benefits for the heart, brain, weight loss and flexibility.

Cycling

If traditional workouts don't work for you, especially on weekends, cycling can be a fun way to lose weight and beat stress. Cycling is a low-impact activity that not only provides a good workout for your lower body muscles but is also an excellent way to regulate blood pressure and reduce risk of diabetes.
Riding a bicycle for 30 minutes can help you burn approx. 300 kcal. Cycling is associated with lower risk of mortality from any cause, and incidence of cardiovascular disease and type 2 diabetes, as well as good mental health and well-being, as per a study published in Frontiers in Sports and Active Living

Hiking

If you love travelling on weekends, hiking can be the perfect workout for you in the backdrop of a scenic location. If you are looking to multiply benefits of a simple walk, hiking could do that for you as it involves walking on uneven terrain like hilly paths. You may require hiking shoes or boots for this. Hiking is more strenuous than walking and can help build stronger muscles and bones. Besides, it also helps in elevating your mood and beat the daily stress.

Squats

Squatting involves bending the hips from a standing position and then standing back up. The ancient practice of Yoga also recommends this posture and a deep squat is referred to as Malasana or the Garland Pose. The exercise also known as Uthak-Baithak in Hindi was also common among Indian wrestlers. Squatting strengthens the muscles in your lower body, helps burn calories, and boosts stamina. It helps build strong core muscles which can make your body more flexible when you bend, turn or stand.

Skipping

Jumping rope or skipping is a fun workout that can help lose weight along with improving balance and coordination. The workout is especially excellent for those leading a sedentary lifestyle. As per experts, 20 minutes of skipping rope can burn up to 240 calories for a person who weighs 90 kg. Skipping rope can improve heart rate and respiratory rate which can improve cardiovascular health. It can help burn fat and lose weight. It also helps to build the core and strong muscles, making your body more flexible, while increasing its endurance.

It is important to keep challenging your body and mind for optimum well-being. Even if you do not get time to work out during week days, it's possible to compensate for some of it, by trying out different exercises during the weekend.


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