LIVING your best life at the weekend could extend it too.
People who exercise only on Saturdays and Sundays had a similarly low risk of mild dementia as those who work up a sweat daily, a new study has revealed.
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Other research showed being a “weekend warrior” cuts the risk of developing more than 200 diseases.
And it is not the only lifestyle practice that is worthwhile doing in moderation.
Laura Stott looks at some weekend wonders that will help you achieve valuable health results when squeezed into your days off.
Saturday sweat
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IF you only have time to exercise at the weekend, it is still more beneficial than not bothering at all – and just as good as a daily workout for staving off mild dementia.
That is according to a study published this week by the British Journal of Sports Medicine.
So get out to the gym, head off for a run or jump on your bike and clock up some miles at the weekend.
Make time to up your heart rate and move your body, even if one day is all you can manage. The payback will boost your physical and mental wellbeing.
It will contribute to a lower risk of heart disease and some cancers.
The chances of developing chronic diseases like diabetes are also reduced.
Cook a meal
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WE all know preparing your own food is almost certainly better than heating something in a packet.
Ready-made dishes can be high in sugar, salt, fat and additives.
So make time once a week to swerve processed ingredients and prepare something from scratch.
Nutritious whole foods are proven to have numerous health benefits.
Use ingredients such as leafy greens, lean proteins and pulses, including chickpeas and beans.
Eating them just once a week will help to control weight, lower cholesterol, improve gut health and immunity levels.
With a little effort, you can still enjoy your favourite weekend takeaway-style treats.
Just show off those culinary skills by making your own pizza, curry or Chinese dish.
See friends
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SOCIALISING with mates is not just fun, it’s great for your health too.
It has a positive affect on happiness levels, helping to reduce stress, anxiety and blood pressure.
It even enables us to live longer, according to numerous studies.
But going out too often can negatively affect energy levels and sleep patterns.
It can also have a detrimental effect on diet and lead to higher alcohol consumption.
So stick to socialising at the weekend, instead of Monday to Friday, for the most rewarding ratio and more balanced benefits.
Have sex
IF you crash out in bed after work from Monday to Friday, finding time for nookie with your other half at the weekend is well worth it.
Regular sex – which counts as once a week – has been shown to lower levels of depression, relieve stress and boost mental health.
It also helps immunity, lowers blood pressure and the risk of cardiovascular disease, improves sleep and can even alleviate pain.
For those in a relationship, it also boosts feelings of emotional intimacy and satisfaction with your partner.
Get outside
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WHEN it’s cold outside, there is a temptation to stay indoors.
But getting outside is worthwhile for your health. Vitamin D is made by our bodies when exposed to sunlight.
Many of us don’t have enough of if – and deficiency is more common if you spend most of your days inside.
It is vital for healthy bones, teeth and muscles as well as boosting our immune systems.
Daily vitamin D supplements can help raise levels, alongside a diet containing eggs, oily fish and fortified cereals.
But boost your body by getting out in natural daylight at least once a week.
Ways to do this at the weekend could include gardening, walking to the shops or simply playing with the kids in the park – all great for getting a little exercise too.
Do a hot wash
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BLAST bugs and bacteria away by giving bedding and towels a hot wash once a week.
Cleaning them at 60C or above will sanitise sheets and towels, helping to break down and destroy bacteria, allergens, dust mites and even kill viruses.
That is especially helpful for your winter well-being when germs and bugs are rife.
Just make sure no delicates get bundled in with the wash.
Weekday quick cycles on a lower temperature are fine for everyday mixed loads.
Eat breakfast
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ENJOY a proper breakfast when you have more time at the weekend.
Doing so on even one day out of seven can benefit your body.
Starting your day off with food means more balanced blood sugar levels and better weight management.
It also reduces the risk of cardiovascular disease, while boosting brain function and improving gut health.
Skipping breakfast is linked to insulin resistance and weight gain.
Tuck into protein-packed eggs, oat-based granolas or porridge, fresh fruit or wholemeal toast.
Even pile in to a full English – it’s fine for a once-a-week treat.
Do nothing
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DURING a hectic week, doing nothing is not an option for most of us.
So make the most of your weekend by setting aside a day to completely relax.
Allowing time to switch off properly can be as important as diet and exercise for staying healthy.
It can soothe stress, anxiety and tension, and can also reduce blood pressure.
Whether you choose to read, meditate or simply have an afternoon nap, put everyday demands to one side for a few hours.
Limiting screen time while you do this too can also help mental health.
