Tired of feeling guilty about not squeezing in workouts during your hectic workweek? Well, here’s some uplifting news for those who opt for a more relaxed exercise routine.
A recent study featured in the prestigious Journal of the American Medical Association (JAMA) reveals that dedicating just 150 minutes, or 2.5 hours, to exercise over the weekend can significantly reduce your risk of a heart attack by 27%.
This is compared to a 35% reduction for those who exercise more frequently throughout the week. Additionally, the risk of heart failure drops by 38% among weekend warriors, slightly surpassing the 36% decrease observed in daily exercisers.
As per health guidelines, achieving 150 minutes of moderate to vigorous exercise can help you maintain your overall health.
In the modern world, where our daily routines can stretch from dawn to dusk, many are adopting the role of weekend warriors to counteract the adverse effects of a sedentary lifestyle.
Embracing an active lifestyle on Saturdays and Sundays can be the remedy.
Activities like walking, strength training, cardio, yoga, push-ups, and crunches, when incorporated into your weekend routine, can contribute significantly to improved heart health and overall fitness.
Outdoor Activities for Your Weekend Workout:
- Running or Brisk Walking: Make the most of your weekends by taking a brisk walk, jog, or run in your neighborhood or a nearby park. This activity can help you burn 300-400 calories and provide a breath of fresh air while enhancing your cardiovascular health. Running not only strengthens your bones but also improves heart health, stamina, lung capacity, and sleep quality.
- Engage in Sports: Playing sports is not only enjoyable but also keeps your mental and physical well-being in top shape. Sports reduce stress levels and promote healthy blood flow throughout the body. They improve breathing and work various muscle groups, enhancing endurance, strength, stamina, and lean muscle development. Popular sports like badminton, cricket, squash, table tennis, and football are great options.
Indoor Exercises for a Weekend Workout:
- Jumping Jacks: Jumping jacks are a classic cardiovascular exercise that elevates your heart rate and boosts endurance. Start with your feet together, then jump with your feet apart while raising your arms overhead. Return to the starting position and repeat for a set number of reps or time.
- Squats: Squats are a fundamental lower body exercise that targets your thighs, glutes, and lower back. They enhance strength, mobility, balance, and posture. Beginners can aim for 20 squats a day to strengthen their legs and back.
- Push-Ups: Push-ups are a straightforward yet effective exercise for building upper body strength. They work your chest, shoulders, triceps, and core. You don’t need any equipment, and they can be done anywhere. Those new to push-ups can aim for 50 to 100 reps during a weekend workout session.
- Planks: Planks are an excellent full-body exercise that primarily targets your core while also engaging your arms, shoulders, and legs. To perform a plank, position your hands under your shoulders and maintain a straight body in a push-up position. Hold this position for as long as you can, gradually increasing the duration with practice. Start with one plank per day and work your way up to three to ten. To enhance flexibility, incorporate side planks into your weekend routine.
- Crunches: Crunches are a core-strengthening exercise that engages your entire core while sculpting your front abdominal muscles. To perform a crunch, lie on your back with knees bent and feet flat on the floor. Lift your upper body off the ground using your abs and lower it back down in a controlled manner. Avoid pulling on your neck to prevent strain and focus on using your abdominal muscles. Crunches are a simple exercise that can be added to your weekend routine to help you stay in shape.
