Staying Healthy as a Weekend Warrior
Attention Weekend Warriors!
Millions of people participate in sports, workouts, and physical chores each weekend to stay active, connected, and get things done… but, inevitably, the likelihood of an unexpected injury increases as we age.
So how can you stay healthy as a weekend warrior?
Let’s talk about the strategy from 2 angles, what to do around your weekend activity, and what to do during the week to prepare and/or recover from the weekend.
First off there are several strategies for an injury-free game, workout, hike, or gardening day. Here are a few:
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Warm-ups and stretching
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Anti-inflammatories before and after
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Bracing for knee, elbow, back, wrist, or ankle
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Recovery drinks
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Frequent breaks
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Modified activities
These are not all for you, but may help with certain previous injuries, arthritis, etc. Briefly looking at each of these, warm-ups involve using the muscles and building a nice light sweat before the activity. Try some lunges, jumping jacks, arm circles, or push-ups to get going. Stretches are best for after. Some people with arthritis get results by taking Aleve or Ibuprofen prior to or after a workout. With previous injured or unstable joints, a brace may help prevent further injury. Recovery drinks are available at health food stores, nutrition stores, and gyms. Frequent breaks and modified activities are important to remember, and goes along with the fact that you are not Lebron James, Jordan Spieth, Lance Armstrong, Serena Williams, Tony Hawk, or Billy Blanks!
Besides what to do when game day arrives, taking proactive steps during the week to stay well can directly impact your ability to keep enjoying your weekend sports. Weekend sports activities like a softball game typically last a few hours. If you enjoy hiking or mountain biking, you’re probably looking at 4-6 hours of sports activities each weekend.
That may seem like alot, but it’s a short amount of time compared to the number of hours you spend working each week. That’s why taking daily proactive steps with your health are so important. Stretching to improve your mobility, strengthening to improve your support, and moving through your entire range of motion can all help you feel more energized each day and potentially reduce your risk of injury on the weekends.
Bottom-Line for Weekend Warriors, Exercise During the Week!
- Regular exercise during the week may help reduce your risk of injury on the weekends.
- At least 75 minutes of vigorous exercise is recommended each week.
- Weekend warriors have a 40% lower risk of experiencing an adverse event as a result of cardiovascular disease.
Next Steps:
Getting older doesn’t mean you need to stop playing sports, working out, or maintaining your yard – you just need to be smart about your approach. Building new healthy habits take time. Utilizing your smartwatch or other health apps is a great way to receive reminders to help you start making little things like getting up, stretching, and moving your body more often part of your daily routine.
Small steps like these will help you to maintain a balance of strength and flexibility that will help you continue to enjoy your weekends week in and week out for years to come!
Kent Owens, DC
Science Source(s):
The Underappreciated Health Benefits of Being a Weekend Warrior. Harvard Health Publishing. 2017.
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