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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. To find a CHRISTUS Health physician in your area, visit christusstmichael.org and select "Find a Physician." Change Is Good The CHRISTUS St. Michael Health & Fitness Center has been changing lives for 22 years. What are you waiting for? "Regular exercise can make you healthier, stronger and more energized," says Mike Riley, MS, MSBA, CES, manager of the CHRISTUS St. Michael Health & Fitness Center. "Everyone can benefit from the training options we offer, regardless of current fitness level, age, weight or health status. Through our individual-specific assessment process, our exercise specialists design a realistic exercise program to help participants achieve their health goals." In addition to our many classes and programs, the Couch to 5K program has been gaining ground since it was first offered six years ago with its mix of walking, jogging and running that prepares people to complete a 5K race. "As many as 50 people sign up for this program regularly," Riley says. "To date, we have coached 100 individuals across the 5K finish line." For more information about membership or classes, call (903) 614-4441 or visit stmichaelfitness.com 10 christusstmichael.org