Due to our hectic, busy schedules, it can be hard for us to even remember which day it is, much less how to make the weekend feel special. Weekends have taken on a whole new meaning when it comes to fitness and health. While there are things to indulge on Saturday and Sunday, like hanging with friends, going anywhere, or trying a new Paella recipe at home, it still important to prioritize our health during weekend. With that in mind, here are the dos and don’ts that you need to consider for a healthy weekend.

Dos

Go Out and Play

Weekends are great for physical activity. However, don’t think of too much exercising. This could be counterproductive. According to studies, you may feel tired after an extensive exercise and you may consume sugary stuff. In this case, just look for activities that are fun and keep you busy in your weekend, which can make you happier and help you make better choices.

You can dance (48 calories per hour), ride a bike (543 calories), take a long walk with your dog (237 calories), or putt in the backyard (339 calories). Or you may prefer some outdoor activities with nature like trail running. There is a lot of evidence that the green environment can improve your mood and make you eat less.

Get Into Sports

Instead of watching TV for hours, health experts recommend that you exercise or play some sports for 30 minutes on weekends. This way, not only will you watch less TV, but you’ll also get more active and physically fit. Since its Saturday and Sunday, you can get your spouse or kids involved and make it family time. While the CDC (Centers for Disease Control and Prevention) recommends that adults get at least 150 minutes or 75 minutes of moderate-intensity physical activity per week, you can take advantage of this by exercising on the weekends.

Do Some Dancing

What better weekend exercise and stress relief is there than dancing? Dancing can help you kill two birds with one stone, both mentally and physically. Regardless of your shape and size, there are no excuses not to dance. You can dance in any size and shape. Dancing can help you lose weight, improve muscle strength, endurance, motor skills and weight control. You will have better social skills, as well as confidence and self-esteem.

Don’ts

Sleeping Too Much

Although it sounds great to sleep in from Saturday morning until noon, fight the urge! Sleeping until noon reduces the amount of time you could spend exercising or making plans for your loved ones. Even if you feel good, sleeping in can be stressful on your body. It disrupts your internal clock, so you won’t get as much sleep during the week. Maintaining a good, consistent sleep routine is critical to good mental and physical health.

Alcohol Consumption

It may be a good idea to have a few drinks to relax on weekend. But excessive alcohol consumption has serious consequences. Drinking alcohol can impair your decision-making ability and cause you to consume large amounts of calories. For instance, one Long Island Iced Tea can have up to 780 calories. That’s almost an entire meal without any nutrition. If you’re looking for something to drink with your friends, you can also enjoy a Diet Rum Coke with only 65 calories and much less sugar.

Excessive Use of Gadgets

Take a break: you’ll feel better when you spend less time staring at your computer screen. Not only is it eye strain, but it can also lead to bending headaches and migraines. To refresh your mind and body, step away from your computer and take a walk in the fresh air. Or you can start a new hobby, like reading and playing instruments, or try getting the stuff in your room and whole house in order.