In order to keep fit, regular activity is necessary.  The Canadian Association of Fitness Professionals recommends a minimum of 30 minutes of accumulated moderate exercise daily. Regardless of age or athletic level, regular exercise through cross training and sport-specific exercises will enhance your overall fitness. Weekend warriors, on the other hand, cram a week’s worth of exercise into a weekend, playing hard at their favourite sports – whether it’s cycling, golf, tennis, rollerblading, running or swimming – leading to possible injury. Here are some tips to keep your body safe from injury and in peak form for your favourite summer sports.  

1 Get realistic
Don’t expect to do a 5 km run as soon as you get off the couch. It can take up to 3 months to train properly. We need to ease into golf and tennis games, and charity bike rides to avoid injury. 

2 Get specific
Train for specific sports to maximize performance and reduce injury: running uses lower body muscles while golf works upper body and core.  

3 Get cross training
You love to run and think it best to run as much as you can, but repeating the same patterns leads to muscle overuse and injury. Walking and running, for example,  should be cross trained with lateral movements to develop opposing or secondary muscle groups. Cross train with a different activity at least once a week. 

4 Get connected
Clubs for running, cycling, golf and tennis give you guidance and motivation. 

5 Get challenged
You want to have fun but your body will see the best gains when you challenge yourself to new heights. It can be a fine line between having fun and going too hard. Stay in control of your workout and never work through any pain, or ill feeling. 

6 Get your diet in check
Eat foods that support energy and repair. Quality, unprocessed, preferably organic whole foods are your best choice. Small meals throughout the day and constant hydration are best. Never get too hungry or thirsty.

7 Get consistent
Exercise regularly during the week. Sporadic exercise provides little benefit to overall health or sport performance. This general strength and flexibility program 2-3 times a week will keep you injury-free and at the top of your game.

Stretches    Cardio Stretches the length of spine, back and shoulder for golf, tennis Stand with feet hip width apart. Swing arms from side to side; rotate at the waist. The idea is to gently twist the spine like you’re wringing a towel. Stay in constant motion. Do each side 10 times.   Towel stretch stretches upper back and back of shoulders for golf, tennis Stand relaxed with feet shoulder width apart and a slight bend in both knees. Hold a hand towel behind your back as in the photo. Gently pull towel by moving hands in opposite directions. Hold for 30 seconds and switch positions.  Shoulder circles (not shown) stretches shoulder girdle for tennis and golf Stand or sit. Roll shoulders in big circles forward 5 times and backward 5 times.     Squat with windmill stretches low back, obliques, chest and front of shoulders for runners, golfers, cyclists, tennis players With feet shoulder width apart, squat then bend forward at the waist. Stretch arms out to each side, then gently twist at your waist as one arm spirals towards the ceiling and the other towards floor; hold stretch for 15 seconds. Stretch each side 2 times.