|Prevention of what? when? how? Weekend warriors take a high risk subjecting
their bodies to intensive physical activities without movement and aerobics
during the rest of the week. In a sense they are out of shape, more vulnerable
and more likely to sustain trauma and physical injuries.
What's the answer? At
least some aerobic activity and stretching every other day. When you first begin
an aerobic program, contain your enthusiasm and work out gently only 8 or 10
minutes for the first few workouts. Your body will adapt very quickly and each
subsequent workout can be longer and more energetic until you achieve an ideal 20
minutes of continuous aerobic stimulation.
If you are not a member of a fitness
center or feel you don't have the time to devote outside of your home or office
- there are no excuses! Besides the availability of home exercise equipment -
treadmills, stairmasters, exercycles, Nordic Tracks, etc. - probably the least
expensive and very effective piece of equipment is the rebounder, pulled out of
the closet when used and otherwise hidden. Another option is a home step
aerobics program following a video. It's your choice!
If you observe animals, you'll notice when they awaken they stretch; it's their
instinct that moves them. We need to reawaken this instinct in us. Now, here
are some simple movements which can be done anywhere at anytime in the home,
office, or on vacation.
1. Hamstring and upper body stretch - Hold on to the door knob of an open door,
put your feet slightly apart, facing directly forward and slightly ahead of your
hips while bent at right angles with back straight from the waist.
Relax the breath and feel like you're lengthening the upper body. With arms
straight, while stretching your hamstrings, gently and slowly rock your buttocks
from side to side. This will further release tension and compression.
A program like this starts with baby steps. As you progress, you may wish to add
more stretches and movements and extend the times dedicated to your health; your
own body will be your motivation. The results are enjoyable weekends with no
soreness, stiffness, or excessive tiredness. These positions and movements are
natural. If there are obstacles to stretching or exercising, please consult your
2. Spinal stretch - Holding the door knobs with
arms straight, feet comfortably apart pointing slightly outward, squat flat
footed with your knees over your feet (do not let them cave in). In this
position, let the head relax forward and allow your pelvic floor to release
dowward. After a few moments, gently and slowly rock the buttocks back and
forth for further release (stay in this position for several minutes before