How best to spend a weekend for a person with a sedentary job top 20

In today’s fast-paced world, where many find themselves in sedentary occupations, the question of how best to spend weekends to counteract the physical and mental toll of such jobs is increasingly pertinent. For those tethered to desks, screens, and indoor environments, weekends offer a precious respite and an opportunity to rejuvenate and revitalize. This article, tailored for the vibrant readers of Life magazine, presents a curated list of the top 20 ways individuals with sedentary jobs can optimally spend their weekends, ensuring a harmonious balance of relaxation, activity, and personal growth. Text by

  1. Explore Nature

Disconnect from the digital world and immerse yourself in nature. Whether it’s hiking, biking, or simply walking in a nearby park, engaging with the outdoors can significantly improve physical health and mental well-being.

  1. Practice Yoga or Pilates

These gentle forms of exercise are perfect for counteracting the stiffness and discomfort associated with sedentary work. They not only improve flexibility and posture but also promote relaxation and stress relief.

  1. Attend a Dance Class

Dancing is an exhilarating way to get your body moving, improve cardiovascular health, and learn a new skill. Choose a style that excites you, from salsa to hip-hop, and enjoy the social aspect of group classes.

  1. Start a DIY Project

Engage your hands and mind in a DIY project. From home décor to crafting, these activities can be incredibly satisfying and a great way to express creativity outside of a work context.

  1. Plan a Mini Adventure

Use the weekend for short, local adventures. This could be visiting a new town, exploring a museum, or trying out a new restaurant. These mini-adventures can provide a sense of escapade and novelty.

  1. Join a Sports League

Participating in a community sports league, such as soccer, basketball, or volleyball, can be a fun way to incorporate exercise into your weekend while meeting new people.

  1. Cook a New Recipe

Experimenting in the kitchen can be a therapeutic and rewarding way to spend your time. Cooking involves standing and moving around, which is beneficial after a week of sitting.

  1. Volunteer

Volunteering for a cause you care about gets you moving and adds a sense of purpose and fulfillment to your life, enriching your weekends with meaningful experiences.

  1. Take a Walking Tour

Discover the hidden gems of your own city or a nearby locale by taking a walking tour. This combines light exercise with cultural enrichment, making for an enlightening weekend activity.

  1. Gardening

Whether you have a garden, a balcony, or just a windowsill, engaging with plants can be deeply satisfying. Gardening is not only a productive hobby but also one that encourages you to spend more time outdoors.

  1. Photography

Photography encourages you to walk around and view your surroundings through a new lens, literally and metaphorically. It’s a hobby that can take you to unexpected places, all while nurturing your creative side.

  1. Attend Workshops or Seminars

Educational workshops or seminars, particularly those involving hands-on activities, can stimulate your mind and get you moving. Look for events in areas you’re curious about, be it pottery, writing, or sustainable living.

  1. Cycling

Cycling is an excellent cardiovascular exercise that can take you far away from the confines of your office. Plan a cycling trip with friends or explore bike trails in your area for an adventurous weekend.

  1. Stand-Up Paddleboarding (SUP)

If you live near water, try stand-up paddleboarding. It’s a fun way to explore lakes or coastlines while improving balance and core strength.

  1. Rock Climbing

Indoor rock climbing is a thrilling and physically demanding activity that challenges your body in ways that sitting at a desk cannot. It’s great for building strength and endurance.

  1. Martial Arts or Boxing

Engaging in martial arts or boxing can be an empowering way to spend your weekend. These disciplines improve physical fitness, agility, and self-discipline, offering a stark contrast to sedentary work life.

  1. Participate in a Charity Run or Walk

Joining charity events like runs or walks is a wonderful way to combine exercise with support for good causes. These events often have a festive atmosphere, making exercise feel like a celebration.

  1. Outdoor Photography

Taking up photography can lead you to explore your natural surroundings more deeply, whether you’re capturing landscapes, city scenes, or macro shots of nature.

  1. Bird Watching

Bird watching is a serene activity that encourages you to spend time outdoors and walk in search of different species. It’s both a peaceful and engaging hobby that connects you with the diversity of nature.

  1. Kayaking or Canoeing

Water sports like kayaking or canoeing offer an excellent way to explore rivers, lakes, and coastlines while providing a full-body workout. These activities are not only good for physical health but also offer a tranquil escape from the hustle and bustle of daily life.

  1. Take a Fitness Challenge

Weekends are a perfect time to start a fitness challenge, be it a 30-day yoga challenge, a couch to 5k run, or a strength training goal. Challenges can motivate you to stay active and provide a sense of achievement upon completion.

  1. Learn to Surf

If you’re near the ocean, learning to surf can be an exhilarating way to spend your weekends. Surfing improves balance, strength, and endurance, and it connects you deeply with the rhythm of the sea.

  1. Mountain Biking

For those seeking adventure and a physical challenge, mountain biking on trails can be a thrilling experience. It’s a great way to improve cardiovascular health and enjoy the beauty of natural landscapes.

  1. Horseback Riding

Horseback riding is another outdoor activity that combines physical exercise with the joy of connecting with animals. It’s beneficial for improving posture, core strength, and mental well-being.

  1. Outdoor Meditation or Tai Chi

Practicing meditation or Tai Chi in a serene outdoor setting can be profoundly rejuvenating. These practices promote mental clarity, stress reduction, and physical flexibility, offering a counterbalance to the sedentary workweek.

  1. Participate in Adventure Races

Adventure races, which often combine running, biking, and sometimes even kayaking, are not only physically demanding but also incredibly fun. They provide a sense of adventure and accomplishment.

  1. Geocaching

Geocaching is a real-world, outdoor treasure hunting game using GPS-enabled devices. Participants navigate to a specific set of GPS coordinates and then attempt to find the geocache (container) hidden at that location. It’s a fun way to explore new areas and get a good amount of walking in.

  1. Snow Sports in Winter

During the colder months, activities like skiing, snowboarding, and snowshoeing provide excellent physical exercise and a chance to enjoy the winter landscape.

  1. Outdoor Fitness Boot Camps

Joining an outdoor fitness boot camp is a great way to get in shape and meet new people. These programs often offer a mix of cardiovascular, strength, and endurance training in a group setting, making workouts more enjoyable and motivating.

  1. Try a New Sport

Finally, trying a new sport you’ve never done before can be both exciting and beneficial for your physical health. Whether it’s rowing, squash, or ultimate frisbee, learning new skills and movements can invigorate your body and mind.

Incorporating these activities into your weekends can transform them from periods of downtime into opportunities for growth, exploration, and rejuvenation. The key is to find activities that not only counteract the physical inactivity of sedentary work but also nourish your soul and spark joy. By doing so, you ensure that your weekends are not just a break from work but a meaningful extension of a well-lived life, full of adventure, learning, and personal fulfillment.