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Seven tips to safely bring out the weekend warrior in you

If you find that weekends are your only time to exercise, take heart, especially if you engage in longer, more intense activities on Saturdays and Sundays.

“The good news is that a recent study showed that weekend warriors have a lower risk of mortality compared to sedentary adults,” said Dr. Bruce Naughton, Univera Healthcare chief medical officer for
Medicare. “However, the jury is still out
as to whether other benefits of daily exercise, such as controlling conditions such as high blood pressure, blood lipids and diabetes, hold true.”

Naughton said that there’s likely a greater risk of injury, since most sports injuries occur when physical activity is inconsistent or infrequent.

If being a weekend warrior is the only way you can fit in physical activity, Naughton recommended the following tips to reduce the risk of injuries:

Be realistic

Don’t attempt to run a long race or lift heavy weights if you haven’t worked out in a month.

Pay attention

Form and technique are always important when you exercise, but even more so when you do an activity inconsistently.

Listen to your body

If you’re feeling fatigued, slow down or take a short break.

Warm up and cool down

Begin with a 10-minute walk or jog followed by some stretching. At the end of your activity, cool down slowly with less intense movement to bring your heart rate back to normal. Include some gentle stretching.

Take your time

Start your activity slowly, working up to more intensity over time.

Stay hydrated and properly fed

Drink water, and be smart about eating.

Split your time

Rather than spending two hours in an activity, split it into smaller workouts throughout the day.


Twitter: @BNrefresh

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