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4 Working Out for the Weekend "Weekend warriors" typically spend Saturday and Sunday being more active than normal since work and family obligations often prevent weekday exercise. Still, saving exercise for big weekend bursts of physical activity might be doing a disservice — those workout habits could make you prone to injury. We all know being active is a good thing, and the warmer weekend weather may inspire you to jog long distances, sign up for an adult soccer league or hike a challenging trail with friends. Work out without getting hurt by: • Stretching, warming up and cooling down — Stretching is not the same as warming up, even though it does help prepare your body for movement, and provides greater fl exibility and range of motion. Stretch for three to fi ve minutes before and after physical activity. Warming up raises core body temperature and fi lls muscles with blood so they can handle stress. To warm up for a brisk walk, walk slowly for fi ve to 10 minutes. To warm up for a run, walk briskly for fi ve to 10 minutes. Cooling down at the end of your workout helps your body gradually return to a calmer state. A sudden drop in physical activity can make you dizzy and add stress to your body. • Taking it easy (at fi rst) — There's no reason to hike all 10 miles of a steep trail on the fi rst attempt, especially if you've been hibernating for the past few months. Walk a mile or so on a relatively fl at surface to get started. Even that may leave you a bit sore the next day. If you experience joint or muscle pain that doesn't go away in a day or so, scale back how much you're doing and build up to a mile. Listen to your body. • Fueling your activity — Drink plenty of water before, during and after your workout to stay hydrated and maintain a healthy diet throughout the week. Eating plenty of lean protein, fruits, vegetables and whole grains will help keep your body in top shape. • Planning activity during the work week — Find time to build your endurance with moderate aerobic activity most days of the week. You'd be surprised at what a big difference 15 minutes a day of walking or biking can make. • Checking with your doctor — Talk with your provider before you begin a new activity or workout. He or she can help you decide what kind of activities are suited to your specifi c physical and medical needs. You may live for Saturdays and Sundays, but your body is there for you seven days a week. Avoid injuries — be smart about cramming too much activity into a two-day time period. The Last Step to Recovery You've seen an orthopedist, received a diagnosis and taken time off from strenuous activity. Now comes the last — and, often, most important — part of recovery from a sports injury: rebuilding function, strength and range of motion through physical therapy. CHRISTUS Santa Rosa Health System Rehabilitation Services offers physical therapy at three locations: CHRISTUS Santa Rosa Hospital – Medical Center, CHRISTUS Santa Rosa Hospital – New Braunfels and CHRISTUS Santa Rosa Hospital – Westover Hills. Whether you're recovering from a fracture or soft-tissue injury, physical therapists can design a personalized treatment program to help you achieve your athletic and functional goals. To learn more about physical therapy and other rehab services at CHRISTUS Santa Rosa Health System, visit christussantarosa.org/ rehabilitationservices. To find a physician in your area, visit findachristusdoc.org. 10 christussantarosa.org