Do you find yourself racked with guilt for not squeezing in workouts during your demanding Monday-to-Friday work grind? Are you also wasting away your weekends?
According to research, dedicating just 150 minutes or 2.5 hours of physical activity during the weekends can significantly slash your risk of heart attacks by an impressive 27%. This statistic holds its ground when compared to the 35% reduction in heart attack risk among those who diligently exercise throughout the week.
But that’s not all.
The study also unveiled that weekend warriors see a 38% decrease in the risk of heart failure, which is only slightly below the 36% reduction observed in daily exercise enthusiasts. In line with established health guidelines, a mere 150 minutes of moderate to vigorous exercise per week can keep you in tip-top shape.
In today’s fast-paced world, many individuals have embraced the role of weekend warriors.
These modern gladiators may commence their day early and not see its end until evening, but there’s a silver lining to their seemingly sedentary weekday lifestyle.
The key to offsetting the negative impacts of this desk-bound existence lies in embracing an active lifestyle on Saturdays and Sundays.
From leisurely walks and invigorating strength training sessions to heart-pumping cardio routines, calming Yoga sessions, and core-strengthening exercises like push-ups and crunches, incorporating these activities into your weekend routine can work wonders for your heart health and overall fitness.
Here are some outdoor and indoor exercises that you can incorporate into your weekendouts.
Outdoor Exercises
- Running or Brisk Walking: Utilize your weekends to take a brisk stroll or go for a run in your neighborhood or a nearby park.
This exercise not only burns up to 300-400 calories but also provides an excellent opportunity to breathe in fresh air while enhancing cardiovascular health. Running further benefits your heart health, endurance, lung capacity, and even your sleep quality. It’s a whole-body workout that also fortifies your bones. - Engage in a Sport: Participating in sports isn’t just enjoyable; it also keeps your mental and physical health in top form. Sports help reduce stress levels and promote healthy blood circulation throughout the body. Engaging in sports significantly enhances endurance, strength, stamina, and the development of lean muscle. Popular sports like badminton, cricket, squash, table tennis, and football offer a fun way to stay active.
Indoor Workout Options
- Jumping Jacks: Jumping jacks are a classic and effective cardiovascular exercise. They elevate your heart rate, improve endurance, and engage various muscle groups. Start with your feet together, then jump while spreading your legs apart and raising your arms overhead. Return to the starting position and repeat for a set number of repetitions or a specified duration.
- Squats: Squats are a fundamental lower-body exercise that targets the thighs, glutes, and lower back muscles. They help build strength, improve mobility, and enhance balance and posture. If you’re new to squats, aim for 20 repetitions per day to strengthen your legs and lower back.
- Push-ups: Push-ups are a straightforward yet highly effective exercise for boosting upper body strength. They require no special equipment and can be done anywhere. Push-ups work the chest, shoulders, triceps, and engage your core muscles, promoting stability and upper body strength. For those who work out on the weekends, aim for 50 to 100 push-ups.
- Planks: Planks offer a full-body workout primarily focusing on core muscles, with engagement from the arms, shoulders, and legs. Start in a push-up position with hands under your shoulders and your body in a straight line. Hold this position as long as possible, aiming to increase the duration with practice. Beginners can begin with one plank per day and gradually work up to three to ten. Incorporate side planks to improve flexibility.
- Crunches: Crunches are a core-strengthening exercise that targets your entire core while sculpting the 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 under control. Avoid straining your neck and focus on engaging your abdominal muscles. Crunches are a simple yet effective exercise that you can include in your weekend workout routine to maintain your fitness.
