The structure provided by your weekly schedule makes it easier to stick to your plan. The weekend is when you are likely to relax your rules, and spend a little too much time on the couch. These tips will help make your weekend as active as your week days!
Be a weekend warrior.
Reserve the weekend to do activities that are more challenging. Take advantage of any extra free time, and play in a sports tournament or sign up for a 2-hour tennis lesson. Team sports, hiking, indoor rock climbing, biking, a triathlon, or a racquetball match are perfect for an active weekend.
Stay out of the seat.
If your weekend is full of seated activities, get moving! Are you a spectator at the sports complex? Walk around the field during the game, or climb the bleachers during halftime. Ask your friend to take a walk with you before or after you meet for coffee. Catch up on your favorite television shows while you are on the treadmill, or do a set of push-ups, squats, and crunches during each commercial break.
Complete a project on your to-do list.
You can torch hundreds of calories while doing household chores. If you have to choose between a lengthy workout and checking something off your to-do list, pick an active project and get it done. Rearrange the living room furniture, wash the windows, or organize the boxes in the garage. We often don’t think of these as workouts but, as long as you are moving, you are burning more calories than while sitting on the couch.
Stretch and relax.
A break from high-energy exercise is a good thing. Quiet activities such as stretching, progressive relaxation, and meditation are beneficial to health, but these focused activities should not be confused with being a couch potato. Get the break you need, but use the weekend downtime for a stress-relieving activity that gets you ready to start a productive week.
Get seven to nine hours of sleep.
It is tempting to stay up late or sleep in on the weekends, but the more closely you stick to your regular sleep schedule, the better you will feel. Late nights disrupt sleep cycles, and leave you too tired to exercise. If you feel like you need more sleep, incorporate a nap. The National Sleep Foundation states that a 20-30 minute nap improves alertness and performance without interfering with normal sleep patterns.