It’s Saturday, Weekend Warrior! After a long week filled with work, social and family commitments and no chance for exercise, it’s time to get your body moving and your heart pumping, right?
Not necessarily.
While regular exercise is good for your heart and can lower your risk for heart disease, spotty exercise can lead to serious problems. Just like your biceps and your hamstrings, your heart is a muscle, and sudden demands can put a strain on it.
A 2011 study found while regular workouts reduce a person’s chance of heart attack, one episode of exercise – especially among weekend warriors – increases the chance. In other words, heart attacks and sudden cardiac death occur more often when someone who doesn’t exercise regularly decides to run a mile, swim a few laps or bike around the park. (And don’t forget about sexual activity. That counts as physical activity).
If exercise isn’t part of your routine, or you haven’t left the couch in months, take heart: There are plenty of safe, simple ways to incorporate regular physical activity into your life.
Warm-up/Stretch
Before beginning any exercise, warm up for at least five minutes by slowly and steadily stretching your muscles. Do not hold your breath while stretching. Need help getting started? The American Heart Association has a helpful resource detailing some easy neck, side and leg stretches.
Start Slow
The American Heart Association recommends patients work up to exercising most days of the week. Try low-impact activities like gardening, housekeeping, walking and yoga. Or instead of taking the elevator or escalator up to the next floor, take the steps. Instead of searching the internet during your lunch break at work, stroll around outside for five to 10 minutes.
Build Gradually
Increase how much and how hard you exercise as your strength grows. Eventually, you may be able to ride a bicycle, jog and even dance. If you cannot comfortably talk during an activity, it’s probably too intense. Eventually, work up to 30 minutes of moderate exercise five days a week – the amount experts say is needed to lower your risk of heart disease.
Cool Down
Cooling down is just as important as warming up. Walk slowly until your heart rate is below 120 beats per minute. And don’t forget to stretch. Stretching can cool your muscles and joints and help reduce the buildup of lactic acid – a chemical your body produces during tough exercise that can lead to cramping.
Warning Signs
Remember to stop exercising if you feel these symptoms:
- Chest pain
- Dizziness
- Fast or irregular heartbeat
- Pressure in your arm, chest, jaw or neck
- Severe pain
- Unusual or worse than usual shortness of breath
- Weakness
Be sure to talk with your doctor before beginning any exercise routine to determine just how much activity is right for you. And then tell that weekend warrior to pass the baton. A new, more consistent teammate is taking over!
Listen to a Podcast
We all know a weekend warrior. You may even be one. Sedentary during the week and very physical on the weekends. Pick-up basketball games, running 5Ks, heavy yard work, office softball tournaments; the list goes on. These people may be more likely to get an injury. In this podcast, find out why, what to do if you get injured, some ways to prevent injury and much more.
More to Read
- Recognizing Dehydration Symptoms in Athletes
- Treating and Preventing ACL Injuries
- Sports Psychology: Unlocking Mental Resilience for Peak Performance
- The Most Common Endurance Sports Injuries and How to Treat Them
The University of Maryland Medical System is the Official Medical Team of the Terps.
