Weekend Recreation Has Many Benefits Including Your Mood

**Updated**

Since 1950, Americans on average work over 150 extra hours per year and spend less time performing physical activities. Across the US, 80% of the population does not get the exercise the Center for Disease Control and Prevention recommends each week: 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity, like jogging. In busy, modern times, some give up on exercise all together. Many of us, however, wait all week to pack our exercise and sports into the weekend: the birth of the weekend warrior! 

The term "weekend warrior" refers to people who cram a week’s worth of exercise into weekend activities. Americans spend 70% more time exercising on weekends than they do on weekdays. Let’s face it, when we live in a climate like San Diego, there is really no excuse not to spend your weekend outdoors. In sunny Southern California, there are endless athletic choices including team sports, hikes, swimming, tennis, surfing, skiing and golf. 

Our well–earned weekend recreation has many benefits, including helping your mood, reducing stress, increasing cardiovascular health and providing a wonderful social outlet. Although regular daily exercise has been proven to be most beneficial to our health, more and more research suggests that the weekend warrior who participates in small amounts of vigorous activity is also reaping some health benefits. A 2004 study showed that men who worked out only on weekends were less likely to die prematurely than those who remained sedentary. 

It is also important to remember that the weekend warrior lifestyle comes with risks.  Packing all that activity into concentrated, intense sessions leads to a higher incidence of muscle strains and ligament tears. Weekend warriors get hurt more often than those who exercise daily. Overuse injuries are more common in people who exercise regularly, while weekend warriors have more acute injuries. The lack of exercise all week leaves muscles stiff and poorly conditioned and joints can be injured when weekend warriors don’t warm up before their sport. Furthermore, many weekend sports involve a social group of friends and that increases the competitive spirit; the more competitive the activity, the more we tend to push our limits and injuries result. In my practice, I commonly see injuries like muscle sprains and strains, fractures and contusions. These types of acute injuries tend to occur more frequently when physical activity is inconsistent throughout the week. 

Tips to avoid the pitfalls of intense, weekend activities without sacrificing fun:

1. Stretch. I cannot over–stress the importance of a warm–up routine in preventing muscle injuries. ALWAYS stretch before any strenuous athletic activity. 

2. Strengthen. Yes, pumping iron is essential to building up your endurance. Muscles need resistance training to function at their full capacity. If possible, keep a set of light weights in the office for a brief morning workout. 

3. Eat healthy all week. Many of us are weekend warriors by necessity. We may not be able to exercise during the week with busy careers and families, but we can make healthy choices with our diet, even when we are pressed for time. 

4. Use the right equipment. Make sure your shoes and sports equipment are in top shape to maximize your success. Investing in proper foot support, such as inserts and shoe wear, is important for your long–term orthopedic health. 

5. Focus on form and technique. Take your time and learn to perform activities correctly.  Consider working with a trainer or coach. Allow your body to become accustomed to the various motions required for your sport. 

6. Listen to your body. Pace yourself, take breaks and stay hydrated. 

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