The Early Show

'Weekend Warriors,' Beware

Brian Dakss

June 2, 2006 / 10:13 AM EDT / CBS

Couch potatoes feeling inspired to start exercising, and "weekend warriors" who only exercise when they're off from work, need to be careful or risk injuring themselves, cautions The Early Show medical correspondent Dr. Emily Senay.

Infrequent exercisers, particularly "Baby Boomers," have a better chance of injuring their joints and muscles than younger people and those who exercise more frequently, Senay says.

She explains that she considers anyone who doesn't get in exercise during the workweek and tries to compress all physical activity to weekends a "weekend warrior."

We all know how important it is to exercise, but you have to ease into it if you're not getting much in during the week or haven't exercised in a long time. Otherwise, you run the risk of injuring the joints and muscles of your knees, shoulders and elbows, for example.

Bottom line? Ease into exercise.

What are some of the most common injuries to weekend warriors and suddenly ex-couch potatoes?

People who like to play racquet sports or team sports such as baseball, softball and soccer, often get muscle shoulder (rotator cuff) tears because they haven't been using them. Also, joggers who suddenly increase their mileage significantly may get knee pain, which increases the chance of getting early arthritis of the knee. It's important that they gradually build up the muscles around the knee (quadriceps). People who run out to play a team sport like baseball without warming up first can easily get a groin injury, tear a hamstring or injure a foot.

Senay hit some tips on exercising safely out of the park and into TV screens:

Always warm up and stretch before physical activity: Cold muscles are prone to getting injured. The American Academy of Orthopaedic Surgeons recommends that you warm up with jumping jacks, stationary cycling, or very light jogging or walking in place for three to five minutes. Then, gently stretch and hold each stretch for 30 seconds.

Be consistent: If you're not, you will increase the chances of getting injured when you do exercise, and you're not going to increase your fitness level. Everyone should do at least 30 minutes of moderate physical activity in every day and get your heart rate up. Do it even if you have to break it up in ten minute chunks.

"Listen to" your body: As you age, you may find that you are not as flexible as you used to be or that you can't do the same types of activities. You can reduce your risk of getting injured by modifying your activity accordingly, as your body changes.

Use the "ten percent rule": When you increase your activity level, increase it in increments of no more than ten percent per week. If you normally walk two miles a day and you want to increase your fitness level, slowly build up your mileage. The ten percent rule also applies to strength training. Increase your weights gradually.