Exercising regularly is probably one of the best actions one can take to improve their health and stay fit. Regular exercise has been noted to prevent degenerative diseases, reduce the risk of non-communicable diseases, and extend the lifespan of individuals to a significant number of years. But not everyone has the time to exercise regularly every day of the week. With a large number of people drowning in their work for more than 12 hours a day and being alone, it becomes very difficult to incorporate regular exercise into the program.
For many, the weekend turns out to be the only day where people can work out regularly. Thankfully, research has shown that working out just twice a week can offer many of the same health benefits that can be found from working out every day.
according to World According to the Health Organization, adults ages 18-64 should aim for 150-300 minutes of moderate-intensity aerobic physical activity, slow walking or biking, a week. They can also do 75-150 minutes of vigorous-intensity aerobic physical activity, thinking about swimming or running, a week instead, or doing any combination of moderate and intense aerobic activities.
Along with aerobic activity, they should also do muscle-strengthening activities at moderate or high intensity, think weightlifting or calisthenics, at least 2 times a week for added health benefits. These strengthening activities should target all of the body’s major muscle groups (hamstrings, quadriceps, glutes, pecs, latissimus dorsi, deltoids, triceps and biceps, rectus abdominis and trapezius).
These activities can be performed within 1-2 hour workout sessions on two days of the weekend to reap the health benefits of physical activity. While more frequent sessions of physical activity with adequate nutrition and rest may provide greater benefits, this is not possible for every person.
But most importantly, the WHO and other health agencies advise individuals to reduce the amount of time they spend sitting or sitting in one place as much as possible. No matter how much you exercise in a week, remember that a little exercise is better than no exercise.