Tag Archives: exercise

Weekend Warrior

Current health recommendations call for 150 minutes of moderate exercise or 75 minutes of vigorous physical activity every week. Due to busy weekday schedules, many people just can’t get the exercise in during the week. The good news is that if you only get your exercise in on the weekends, you will reap a benefit just by being active as compared to those who remain inactive.

Susan Locke

Susan Locke

Making up for lost time by exercising excessively may cause sports injuries. Nonprofessional sports injuries are the second most common reason for doctor visits, with the average cost of more than $18 billion a year.

Sprains (stretching or tearing of a ligament) and strains (stretching or tearing of a muscle or tendon) are the most common sports injuries. The areas of the body that seem most susceptible to sprain or strain include the ankle, groin, hamstring and lower back.

How to prevent them?

• Warm up and stretch first.
• Start slowly and increase activity gradually by no more than 10 % per week.
• Spread out your exercise. Do not try to make up for a week’s worth of inactivity in a day or two. Ideally exercise at least three days a week.
• Listen to your body – stop when it hurts, see a doctor if it doesn’t stop hurting.
• Recognize that for most people, what you could do at age 20 is not the same as what you can do at age 50.
• Before starting an exercise program, educate yourself and develop a balanced program, or hire a professional trainer.

In addition to sprains and strains, several other injuries are frequently experienced by the weekend warrior. “Shin splints” present as tenderness, soreness or pain along the inner part of your lower leg., most commonly brought on by running. Additionally, sudden stops or turns can cause a strain or a tear of the anterior cruciate ligament (ACL) of the knee. A tear is usually heralded by a popping sound.

Patellofemoral also causes pain felt in front of your knee, and results from repetitive movement of your kneecap against your thigh bone. Iliotibial band syndrome is the cause of lateral knee pain common in long-distance runners and cyclists. Tennis elbow (epicondylitis) usually presents as pain on the outside of your elbow into your forearm and wrist with pain also occurring when you extend your wrist.

Most sports injuries are mild or moderate and can be treated with the PRICE therapy method.

P – Protect from further injury by using splints, pads, or crutches if necessary.
R – Restrict activity.
I – Ice the injury immediately after it occurs. Use ice for 20 minutes every one to two hours for the first 48 hours after the injury.
C – Compression with an elastic bandage will reduce swelling.
E – Elevate the injured area to reduce swelling.

Seek medical attention if you suspect a serious injury — like bone deformity, excess swelling, radical skin-color change, inability to bear weight, or no sign of improvement.

Supplementing a sedentary week with highly physical activity on the weekend is tempting. Just remember, the drastic change of physical stress on your body can come with a hefty PRICE tag.

SUSAN LOCKE is Healthnetwork Foundation’s medical director.

HEALTHNETWORK is a Legatus membership benefit, a healthcare “concierge service” that provides members and their families access to some of the most respected hospitals in the world. One Call Starts It All: (866) 968-2467 or (440) 893-0830. Email: help@healthnetworkfoundation.org

HEALTHNETWORK FOUNDATION is a non-profit whose mission is to improve medicine for all by connecting CEOs with leading hospitals and their doctors to provide the best access to world-class care and increase philanthropic funding for medical research.

Staying in shape

Tom Monaghan writes that physical fitness helps mental fitness and all-around health . . .

Thomas Monaghan

Thomas Monaghan

As many of you know, for the better part of my life I have been a proponent of staying fit. For me it started simply with my love of sports.

When I was in the orphanage and in school, sports were a big part of my life. I enjoyed just about every sport I could play and I didn’t have to put much effort into staying in shape. However, as the responsibilities and demands of running a pizza company mounted, staying active didn’t just happen on its own; instead, it needed to become a conscious decision on my part.

For decades now, I have worked an exercise regimen into my daily routine. Sure, it has changed over the years and now, at age 75, I am very grateful this has been a part of my life. Research shows that if we keep fit, we will likely live about nine years longer than if we do not. Nine years may not be a big deal to some, but the real difference is the quality of life. Ideally, we want to be fully active right up until the end.

Physical fitness goes beyond what it does for our bodies. Kenneth Cooper, MD, MPH, the man who wrote the book Aerobics and got the nation (including me) running, has consistently taught that being physically fit helps one’s psychological health. In studies at his Cooper Institute in Dallas, they have proven that exercise reduces depression, helps people to better handle stress and gives people a general sense of psychological well-being. He also asserts that aerobic exercise helps one’s self-image and confidence — and even prevents some types of cancer.

For many years, I took my top executives at Domino’s Pizza to Dr. Cooper’s clinic. We would get comprehensive physicals, hear lectures on fitness and wellness, and have a personal fitness and diet consultation. Since selling Domino’s, I have continued to get an annual physical exam at the Cooper Clinic, and I regularly invite key administrators associated with the Ave Maria Foundation to join me. Those who have attended noted positive lifestyle changes. This year, I invite Legates (individuals or couples) to join me for this trip to Dallas. Dr. Cooper will give a presentation tailored specifically to our group.

This year’s trip is May 28-30. Due to limited availability, reservations will be taken on a first-come basis. If you’re interested, please contact Priya Niskode at pniskode@dominosfarms.com. Phone: (734) 930-3441.

THOMAS MONAGHAN is Legatus’ founder and chairman. He is a member of Legatus’ Naples Chapter.

Building exercise into your day

Dr. Susan Locke writes that we were made to move, not to sit in a chair all day . . .

The Surgeon General recommends at least 30 minutes of moderate exercise five days a week. For many of us with long work days, this is a daunting recommendation. It’s great if you can hit the gym before work, but what if you can’t? And even if you did hit the gym, it doesn’t mean you don’t have to move the rest of the day.

Are there ways to exercise while at work? The benefits of exercise are cumulative, so any amount of exercise can help. To encourage exercise in the workplace, some companies build gyms onsite, invite fitness instructors to hold classes for their employees and promote lunchtime walking groups. Even if these opportunities are not available, you can improve your fitness while at work.

Make a point to incorporate stretching, muscle strengthening and even short bursts of aerobic exercise in your workday. According to the American Council on Exercise, even 60-second bursts of aerobic exertion can be considered “cardio” if you can get in your target heart rate zone. The simplest way to calculate your target heart rate range is:

(220 – age) x .60 = lower end of target heart rate range
(220 – age) x .80 = upper end of target heart rate range


• Do jumping jacks for one minute.
• Run in place for one minute.
• While seated, pump both arms over your head for 30 seconds and then rapidly tap your feet on the floor for 30 seconds. Repeat 3-5 times.
• Do lunges in your office or in a vacant room.
• Take the stairs; try two at a time, 5-7 times a day.

Strength training

• Do squats while waiting for your computer to load a page or to print.
• Extend your leg while sitting in your chair, hold for two seconds. Then lower your foot stopping short of the floor and hold for several seconds. Alternate legs and repeat 15 times on each side.
• Place both hands on your chair arms and slowly lift your buttocks off the chair. Lower yourself back down stopping short of the seat and hold for several seconds. Repeat 15 times.
• Try pushups from your desk or the floor. Repeat 15 times.


• Sit tall in your chair and stretch both your arms over your head and reach high; then extend the right hand higher and then the left.
• Roll your head so that the right ear nearly touches the right shoulder. Apply gentle pressure with your hand to lower your head further. Hold for 10 seconds and then repeat on the other side.
• Sit up straight and try to touch your shoulder blades together. Hold and then relax.

Other ideas

• Keep some resistance bands and small hand weights at your desk.
• Consider trading in your desk chair for a fitness or stability ball. It will help your balance and tone your core muscles.
• Park at the far end of the parking lot.
• If possible, walk down the hall to talk to your co-workers, rather than emailing or speaking on the phone.

The important thing is to build movement into your day. The American Heart Association recommends that people walk 10,000 steps per day, but the majority of Americans only walk about half that much. Studies have shown that sitting for long periods of time can lead to slower metabolisms, an increased risk of obesity and diabetes. Keep moving!

Susan Locke, MD, is Healthnetwork Foundation’s Medical Director.

Healthnetwork is a non-profit whose mission is to improve medicine for all by connecting CEOs with leading hospitals and their doctors to provide the best access to world-class care and increase philanthropic funding for medical research. One Call Starts It All: 866-968-2467 or 440-893-0830. E-mail: help@healthnetworkfoundation.org