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A “Weekend Warrior”
is a recreational athlete who often packs a week’s worth of exercise and
physical activity into Saturday and Sunday due to the hectic nature of life
and the workweek. While most healthcare providers would never fault anyone
for getting exercise, most agree that weekend warriors should be particularly
cautious. By putting greater stress on the body over a shorter period of time, these athletes put themselves at greater
risk of injuries, such as strains, sprains, tears, or fractures. Age and
overall physical condition play significant roles in these injuries, but they
can be minimized with a dose of common sense and an ounce of prevention.
● Space It
Out, Stay Active During the Week – Inactivity can lead to muscle
tightness and reduced cardiovascular fitness. Space out your physical
activity throughout the week and capitalize on brief moments to move around,
stretch, and exercise in your daily routine.
● Warm Up,
Cool Down, Hydrate – Take 5 minutes for some light resistance and cardio
exercises to get your blood flowing. Cool down with some muscle stretching
and be sure to drink plenty of water throughout.
● Mix It Up,
Temper Your Intensity – Try not to fill your weekends with the same
activities, focus on cardio and the hiking trails one weekend and strength
and balance at the golf tournament the next.
● Listen to
Your Body – Always know your limits; a tired body is more susceptible to
muscle strains and injuries. If you feel aches and pains or suspect injury, don’t try to simply power through. Consult with your
doctor or physical therapist; they can help you recover and get you properly
conditioned to keep you injury-free going forward so
our Weekend Warriors can keep battling.
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