Ever heard the term “Weekend Warriors?” These fun-loving, sports-minded folks work hard then occasionally decide to have some fun by participating in an activity that’s new (or old and dear). The problem is, their body isn’t conditioned through diet and exercise for what’s about to happen, and the result is often an injury … sometimes a bad injury.
Common catalysts for weekend warrior syndrome are spring thaw, reunions, holidays, turning 40, turning 50, New Year’s resolutions and your teen’s friends playing ball in the lot next door. There are abundant opportunities to “jump right in” and although your heart’s in the right place, you could pay a big price later.
I’ve fallen victim to this scenario myself. I work out on a regular basis and eat well, but recently I played a charity softball game, a sport that I used to play in my younger years … and I could not get out of bed on Monday. I also could not use my Blackberry because my hands hurt so bad.
Had I at least been doing some type of similar activity before that game, or stretching the body parts I knew I’d be using, I might have had a fighting chance. Changing from a flat gym floor to uneven earth or rolling trails or sloped beaches can also cause issues. Imagine what the 50th-birthday-but-20-mile-bike-ride might do to an office worker.
If we’re not used to using certain muscles, we make ourselves prime candidates for debilitating or highly irritating injuries. I was thinking about the various ways to keep the body prepared for the occasional odd activity, and came across a great quote on the Internet: “Men over 40 should be fit for their sport rather than using their sport to get fit,” it said. This surely applies to everyone contemplating a sudden, big burst of athleticism.
The easiest way to avoid injury is the one requiring the most discipline: don’t do too much of anything that’s new. Start out in moderation, play part of the game, do 5 miles instead of 20. You could save yourself a stress fracture or a couple of very uncomfortable weeks.
Flexibility and stretching are key, too, so if you know you have a new sport ahead, start working that part of the body, stretching daily, and always stretch after a workout to gain flexibility. A balanced diet and proper weight is always a good idea. Hauling an extra 30 pounds around a make-believe football field is tough.
Here’s another tip: A lack of magnesium can lead to muscle weakness and cramps. Magnesium is lost via sweat, so regular exercisers and even saunagoers need to take in enough magnesium rich foods or supplement magnesium. But after a spontaneous workout, you’d do well to have some on hand.
Weekend warriors can benefit from maintaining a healthy mineral balance. Think of magnesium as your “muscle mineral.” The FDA recommends 310-420 mg daily for most adults.
Here are a few magnesium-rich foods if, like me, you prefer a healthy diet to taking lots of supplements: 3 ounces of halibut, 90 gm; 1 ounce dry roasted almonds, 80 gm; 1 ounce dry roasted cashews, 75 gm; 1/2 cup cooked soybeans, 75 gm; 1/2 cup frozen spinach, 75 gm; 1 ounce mixed dry roasted nuts, 65 gm; 2 biscuits of Shredded Wheat cereal 55 gm; 1 cup instant fortified oatmeal, 55 gm.
I also like to keep resistance bands all around me: tied to doors, in my travel bag, in front of the TV, wrapped around the legs and arms of my chairs. A good 10-minute workout with bands can be great if done right.
So if your college roomie has challenged you to a tennis rematch from days gone by … start working the “pushing” muscles on your chest wall, and get your shoulder primed for action. Do some sideways motion drills, and start taking magnesium. If it’s been a while, you’re going to need it!
Summer is vacation time. As a nutritionist and registered dietitian, I advocate for all the facets of healthy lifestyles, and near the top of the list is substantial time off from the daily grind. Don’t underestimate the importance of a vacation; your body actually needs the break, no matter what your circumstances are.
Daily life hurls all sorts of small stresses at us. The hormones released during short-term stressful situations actually help us to make quick decisions and avoid trouble. But too many of those hormones can actually deteriorate the cardiovascular system.
If you’re already at risk for heart disease, or have some risk factors working against you, the last thing you want to do is stay on the stress train. Most doctors will tell you your body needs a vacation. And by this, they don’t mean hanging out at the mall near the house, with your cell phone. A complete change of scenery and routine is what’s required to help the body rejuvenate and heal.
If you’ve got a Type A person in your world, put this article in front of that person and recommend a true getaway: no office politics, no irritating neighbors, no repairs that need to be made.
Next, don’t set up yourself for added stress when you get home. One week of weight gain can take months to lose, and every time you button tight pants, you’ll feel a twinge of disappointment in yourself.
Make a commitment to having a healthy vacation. Get in the mindset that you’re leaving for health reasons, and you want to feel as good as possible upon your return.
This is not to say you can’t indulge a little bit – an occasional “cheat” day is a good idea even at home. But promising yourself true rest, some form of pleasurable exercise and relatively healthy food can really start an exciting (and beneficial) new phase of your life.
Here are some tips which will help you avoid vacation weight gain. If you’ll have access to a kitchen, take your George Foreman grill and electric skillet and go to the grocery store. You’ll save a fortune, which you can spend on activities and attractions.
In many hotels, you can request a mini fridge and microwave, even if they’re not normally in the room. During a recent Orlando conference, the Ritz-Carlton charged me next to nothing for both. So I had all the health foods and drinks with me that I wanted, and spent far less eating out.
Odds are high you’ll patronize restaurants on vacation. Commit three rules to memory and they will make a big difference in your waistline over the coming years.
1. Never, never, never get regular salad dressing. Request a low-fat dressing.
2. Always, always, always ask for the salad dressing on the side.
3. No no no fried foods; order baked, boiled, broiled or blackened. Fast food is a trap – avoid it if possible, but if not, steer clear of fried foods, cheese and fatty condiments.
If you’re staying in a hotel with free continental breakfast, stay away from the pastries, doughnuts and hash browns. Instead, choose whole-grain breads and cereals, low-fat yogurt, fruits, and eggs (a good source of protein). Keep in mind you can still make oatmeal with the in-room coffee maker.
Also plan your vacation to include physical activity. If you’ll be in an urban area, check online for Ys, family parks or a family rec center. We try to plan activities within our vacation that are fun physical components, such as bike riding. Take a hike, play basketball, do a quick workout, and try something new. Even things you’re bad at (badminton, anyone?) create fun family memories while setting a healthy pattern.
Keeping your family active is especially challenging as kids go back-to-school. With the pressures of homework and busy schedules, it’s easy to fall into the routine of watching television or playing video games after school.
It’s important that families be active to help reduce stress, maintain a healthy weight and live a more balanced lifestyle. Here are some ideas for keeping you and your family active:
•Play catch (football, baseball, softball, or Frisbee)
•Make chores such as vacuuming, sweeping or raking, your chance to be active
•Go for family walks after meal times
•Limit recreational screen time (television, video games, and computer) to less than 2 hours per day
I recommend scheduling regular times for activity throughout the week so it becomes a habit, rather than an afterthought.