FORT LEE, Va. (June 29, 2017) -- The combination of warm summer weather, longer daylight hours and barbecue smells wafting through the air often bring back memories of our youth. Many recall the giddy anticipation of "no more pencils, no more books," and those glorious times when every outdoor activity from sports to swimming was yours to enjoy.
Regretfully though, the Alice Cooper "School's Out" days are over for most adults who are "Working for a Living," but that shouldn't stop us from enjoying ourselves even if we're not as spry as we used to be. This article discusses the "codes of exercise" I live by at age 40-plus.
Warming up is not just for leftovers in the refrigerator -- 5-10 minutes of proper stretching and movement can save individuals a lifetime of pain. There are a variety of ways to get your body and muscles ready for the physical exertion of an outdoor sporting exercise.
For softball, I play catch for a few minutes with a player 10-20 feet away and gradually increase the distance. For volleyball, I do a few jumps where I try to touch a spot 6-10 inches above my outstretched arms across the front of the net, and then practice some bumps and sets. If I decide to go out for a run, I start slowly and even walk for a short while before increasing my speed to a running pace at about minute seven (a GPS watch helps).
Be aware also that an aging body takes longer to cool down after strenuous exercise or any activity under the hot summer sun. Healthy eating and drinking will help to maintain a proper balance of body temperatures.
When going for a longer run or while outside doing moderate sports activities like volleyball, football or soccer, I tend to reach for drinks that promote rapid rehydration rather than alcoholic beverages that are proven to have the exact opposite effect. Water is an excellent option as well as many sports drinks; just be sure to read the label and look for unhealthy ingredients like excessive sugar or salt. Try to drink about 4-8 ounces every 15-30 minutes depending on activity, outside temperature and humidity.
Don't ignore signs of injury. For sprains, strains, muscle pulls and tears remember the acronym R.I.C.E. -- rest, ice, compression and elevation -- and seek medical attention if the pain persists. For lesser injuries think "relative rest," which is avoidance of the same activity but continued movements (in other words, walk it off, don't "suck it up"). Even if the soreness goes away, it's probably a good idea to avoid the same activity for a while. You are much more likely to sustain a serious injury if you aggravate a minor one by immediately returning to the same activity.
The final tip is by far the most important one -- stay active to promote fitness and get routine physical examinations by your health care provider. That's the surest way to stay healthy and maintain awareness of potential health problems that could take you out of the game for the rest of the summer.
If you have questions or concerns, the Kenner Army Health Clinic staff is available to help. To schedule an appointment, contact the Patient Appointment Line at 1-866-LEE-KAHC (866-533-5242).
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