7 Ways Weekend Warriors Can Fight Injury

Your kid’s gymnastics practice, then piano practice, the looming project deadline at work, that PTA committee meeting (you know — the one you forgot you have to host this week), your ailing parent, the grocery store run for the meal your forgot to plan — sometimes it seems that the world has conspired against your exercise commitment! Oh well, there is always the weekend…

Sound familiar? If it does, you might be a weekend warrior. Weekend warriors are the desk-strapped, time deprived, exhaustingly overcommitted individuals who embrace the weekend as the time to do (or overdo) all that exercise the oh-so-short weekdays just don’t allow. So we grab three hours of tennis with the girls, the five-hour lawn manicuring project, the seven-hour hike that must have been all uphill, the “sure I’ll volunteer to paint the church/community center/pet shelter all in one day” and then proudly say, “I got my 150 minutes in THIS week!”

But every warrior knows that Monday is coming — you know, that day when you realize you aren’t 18 anymore. That day that you wonder if it really looks bad to call into work sore? Or if your suit skirt is long enough to cover that swollen knee?

So, what’s a weekend warrior to do?

Here are a few tips from the weekend warriors right here at Covenant HealthCare. If you’re going to warrior on with the best of us, let’s be sure you do it as safely, and as comfortably, as possible.

1. Get a doctor’s clearance. Every warrior knows that to be safe and stay healthy, your established family physician needs to clear you before engaging in vigorous exercise. This might include an EKG/stress test, bloodwork, or other tests prescribed by your doctor depending on your age, medical history, or other factors.
2. Stretch before and after exercise. The smartest weekend warriors use stretching to help muscles warm up before and then stay loose after an intense workout.
3. Stay hydrated. We all know it’s important to drink water daily, but according to the CDC, it’s important to increase water consumption when engaging in physical activity.
4. Eat a well-balanced diet. Enhancing your diet with high-fiber grains, low-fat dairy and foods that are rich in lean protein sources will keep you going throughout the weekend. Eating right and getting your fill of fruits and vegetables is especially important when sedentary days outnumber active days.
5. Wear appropriate safety equipment. Reflective gear for night-time runs, a helmet for biking, sunscreen and protective clothing for any daytime, outdoor activity, etc. all keep you warrior-ing on!
6. Practice safe habits. Simply letting someone know where you are going and how long you expect to be gone, especially if you are exercising alone in a secluded area, can alert others in the event that you run into a problem.
7. Make small, simple changes that work within your busy schedule. Simple weekday changes like always taking the stairs, parking in the furthest lot and taking a five minute stretch break for every hour at the desk can help keep you on track, even when exercise time is hard to find. For a real boost, try a Fitbit or similar device to set attainable goals and motivate small changes every day to improve overall health.

The medical staff (and weekend warriors) at Covenant HealthCare are here to help you navigate your way to a healthier body, mind and spirit. Contact us if you have questions about physical activity or nutrition.

Posted Date: 8/26/2016