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Don’t Be a Weekend Warrior

A weekend warrior is someone who is only active when they have time. They will go a week without working out at all and then spend the weekend overcompensating, which can lead to injury.

If you are someone who falls in this category, don’t worry! In this blog, we will give you tips on how to change your mindset on staying healthy and in shape, a simple 30-minute workout that you can do at home every day, and we’ll explain how improving physical fitness prevents future injuries.

“By improving your muscle strength, power, and endurance, you are preparing your body for strenuous activity and preventing your risk of injury. The stronger your muscles are, the more likely you are to have better posture, healthier bones, and proper techniques. It also enhances the chemical release of endorphins in your body which can increase your energy and boost your mood,” says Dr. J. Kristopher Ware, Orthopedic Surgeon & Sports Medicine Specialist.

Tips to Change Your Mindset:

Mindset is everything in fitness. If you don’t think you can keep up a healthy lifestyle, you will not succeed. Use these helpful tips to encourage yourself to stay physically fit:

Give yourself a small reward
If you finish your workout, reward yourself!

Make a deal with yourself
You will exercise for 15 minutes, and if you still really don’t want to continue, then you can stop, spoiler alert, you’ll most likely keep going.

Set achievable goals
Set smaller goals along the way. Having more victories to celebrate will keep you motivated.

Tap into your competitive side
Try competing with yourself for faster times, heavier weights, or more reps.

Do what you can
Go for as long as you can and do a little more the next day. It’s that simple, and it all counts.

Try something new
Get creative in your search for fitness, there is no limit.

Simple Exercises:

If time is an issue for you, aim for at least 30 minutes of moderate physical activity every day, however, If you want to lose weight or maintain weight loss, you may need to exercise more. 30 minutes doesn’t sound like a lot, does it? That’s like watching another episode of the Netflix show you’ve been binging or waiting for the meat to defrost to start cooking dinner.

If you work a long day and are too tired in the evening, maybe set a goal to add a 30-minute workout to your morning routine instead. Finding a time that works for your schedule is the key to success. 

Here is a 30-minute workout that’s great for improving your level of fitness, and you can do it at your house without the need for any equipment. Perform each of the workouts to complete one full circuit. After each circuit, rest for 90 seconds, and repeat. You will complete four full circuits in total.

Take a mental note of how many reps you completed in the first circuit and set a goal to reach the same number of reps or more in the following circuits.

Warm-up – 3 minutes
It’s essential to warm up before any kind of workout to get warm blood flow throughout your body. Start by stretching your arms, legs, and back.

Mountain climbers – 30 seconds, rest 15 seconds
In a push-up position, bring one knee up towards your chest and, without your foot touching the ground, immediately take it back to the starting position. As soon as you make it back to this position, bring your other knee towards your chest and then back again. Repeat for the given time limit.

Squats – 30 seconds, rest 15 seconds
With your feet shoulder-width apart, drop and sit into a squat position. Move your hips backward, while ensuring you do not bend your torso forwards. Try to keep both your back and shin bones vertical throughout the movement. From your squat, slowly stand back up in your starting position. Repeat for the given time limit.

Crunches – 30 seconds, rest 15 seconds
In a sit-up position, lift your torso off the ground and bring your chest towards your knees. For a more intense workout, try not to touch the ground on the way back down, and fold your hands together and place them on your stomach.

Lunges – 30 seconds, rest 15 seconds
From a standing position, take one leg and step forward a comfortable stride’s length, then lower your opposite knee– it should not touch the ground, but try to get as close to it as possible. Come back up to standing and repeat with the opposite leg. Repeat for the given time limit.

Push-ups – 30 seconds, rest 15 seconds
In a push up position, bend your elbows and slowly lower body, ensuring your chest and stomach do not touch the ground. When you are within a couple of inches off the ground, or at a point where you can feel the muscles in your chest and by your armpits pulling, push yourself back up. Repeat for the given time limit.

Jumping jacks – 30 seconds, rest 15 seconds
In a standing position with your arms by your sides and feet together, jump and simultaneously bring both arms up so they are in line with your shoulders and spring your legs wide so they are more than shoulder-width apart. As soon as you land, jump back to your starting position. Repeat for the given time limit.

Warm down – 3 minutes
Gradually lowering your heart rate and stretching the muscles you have just worked out is important to avoid feeling sore the following day!

Exercise Prevents Injury

By staying consistently active, you can actively improve the condition of your joints. Engaging in physical activity allows the synovial fluid to circulate more rapidly to your joints. This is especially important if you have arthritis that flares during the workday. While arthritic conditions may cause you to want to stray away from further movement, lack of exercise can actually compound the pain and stiffness in your joints.

Frequent stretching allows your muscles to achieve their full range of motion, improves your ability to complete functional movements such as bending or stooping and can improve your posture to prevent neck and back pain.

If you do suffer an injury, our team at OAH is here to help. OAH is proud to offer a wide range of services so that our patients may benefit from full-service orthopedic care.


Work in the fast-paced medical field, and be part of a passionate team dedicated to improving lives every day. Epic knowledge and experience are a plus.

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