How do pro athletes stay fit and healthy?
Most of the sports fans and amateur fitness freaks always dream of having a chiseled physique like that of Virat Kohli, Christiano Ronaldo or Roger Federer. Their fitness and health even after crossing their 30’s is definitely inspirational. While trying to replicate the fitness they have achieved, there always is one question that keeps hanging. How do pro athletes stay fit and healthy? Well we are here to spill the beans. These are some of the basic steps you can follow to attain fitness like your favorite sports stars. Stay Hydrated You must have seen Cristiano Ronaldo or Virat Kohli drinking water on the field during games a thousand times since their early days in their respective sports. Proper hydration is fundamental to good health, especially for young athletes engaged in physically demanding sports. Make sure to drink enough water throughout the day and replenish fluids during and after training sessions and competitions. Eat a Balanced Diet How many of you remember Virat Kohli revealing in an interview about munching healthy nuts and avoiding all the junk to gain fitness? Fuel your body with a well-balanced diet to support your growth and performance. Focus on consuming a variety of fruits, vegetables, lean proteins, and whole grains. Balance your meals with carbohydrates, proteins, and fats. Remember, what works for one athlete might not be suitable for another. Prioritize Sleep and Recovery Once a wise man said, “I think sometimes the best training is to rest.” Didn’t you all remember Cristiano Ronaldo? Rest and recovery are essential for sustaining long-term performance and health. Ensure you get sufficient sleep each night to support overall health and recovery. Include rest days in your training schedule to prevent burnout and reduce the risk of injuries. Schedule Regular Health Check-ups Post every game, athletes have to undergo a health checkup. Even if you are a Virat Kohli, the fittest cricketer in the world. Regular check-ups with your healthcare provider help monitor your overall health and address any concerns promptly. These check-ups can identify potential issues early and ensure you receive the necessary care to stay in peak condition. If something feels off, make sure to inform someone. Warm Up and Cool Down Properly The reason why your favorite athletes enter and leave the ground a couple of hours pre and after the game is just because they have to warm up before the game and cool down after. Prepare your body for intense physical activity by warming up your muscles before engaging in sports. Similarly, incorporate a cool-down routine to aid in muscle recovery and maintain flexibility. Perform Injury Prevention Exercises Incorporate injury prevention exercises in your training routine. Strengthening exercises, flexibility drills, and agility training can significantly reduce the risk of injuries caused by repetitive motions and physical strain. Focus on Mental Health Many sports persons across all sports seek help from sports psychologists. Physical and mental health are closely linked. Manage stress, anxiety, and performance pressures by practicing mindfulness and relaxation techniques. Seek support when needed, as mental well-being is an integral part of overall health. Manage Your Time Effectively We often see our favorite sports stars on a vacation, spending time with their families and their near and dear ones post major tournaments like the World Cup. This is a perfect example of managing time. Balancing sports and personal life can be challenging for athletes. It also could be a big task if you are still pursuing your academics as well. Develop strong time management skills to ensure you meet your academic responsibilities, attend practices, and still have time for relaxation and socialization. Communicate Openly Remember the bond Virat Kohli and Ravi Shastri had in between each other. This is because your coach could be your first mate. Maintain open communication with your coaches, teammates, and parents. Discuss any concerns or challenges you may be facing, whether related to your physical health, mental well-being, or the overall demands of being a student-athlete. You might also like to know about Sunil Chhetri’s fitness recipe. Being a youth sports athlete is more than just achieving victories, it’s about creating a solid foundation for a healthy and active lifestyle. By focusing on proper hydration, nutrition, rest, and mental well-being, young athletes can unlock their full potential and set the stage for lifelong wellness. Following these tips can surely help you put yourself on the path which was created by greats like Virat Kohli or Cristiano Ronaldo when it comes to achieving peak fitness. The Sportz Planet Desk,Atharva Shetye
10 SIMPLE EXERCISE TIPS AND WAYS TO STAY HEALTHY WHILE WORKING
‘All work and no play makes Jack a dull boy’ Well, most of the jacks in today’s world are deprived of a healthy lifestyle. The reasons being long working hours, lack of motivation, and lack of time management. While exercising is the easiest way out of this mess, most of the Jacks are unable to find any time due to their cramped schedules. In such a scenario, health takes a backseat. We recommend 10 simple exercise tips and ways to stay healthy while you are working from your office space or from the comfort of your home. 10 Simple Exercises for Standing Desks:Below are mentioned some exercises which one can do at your standing desk to get a quick full-body workout. These exercises target all the major muscle groups in your body. Doing these exercises regularly while you work can lower your risk of diseases, improve your mood and productivity, and keep your body feeling good without needing to leave your desk. 1. Leg Extensions: While sitting, straighten one leg at a time and hold for a few seconds. Do this 12-15 times on each side for three sets. 2. Abdominal Swivels: Hold onto your desk lightly and swivel from side to side while sitting to work your abs. Aim for around 15 swivels on each side. 3. Calf Raises: Stand up and lift your heels off the floor to work your calf muscles. Do this 12-15 times for three sets. 4. Bend and Point: Bend your knees slightly and lift one foot off the ground, pointing your toe. Repeat on both legs 3-5 times. 5. Standing Leg Curl: Bend one leg at the knee and raise the heel towards your buttocks. Do this 10-12 times on each leg for three sets. 6. Desk Squats: Slowly bend your knees while pushing your buttocks backwards. Do 12-15 squats for three sets. 7. Shoulder Press: Lift your arms above your head while standing. Use a small weight for resistance and do 12-15 reps for three sets. 8. Bicep Curls: Hold a heavy item in your hands and slowly lift it towards your shoulders. Do this 12-15 times for three sets. 9. Tricep Press: Lean forward slightly and extend your arms backward while holding a small weight. Repeat 12-15 times for three sets. 10. Stationary March: Lift your knees while standing to get your heart rate up. You can also jog or jump on the spot for more intensity. 10 Tips for Staying Healthy at Work:Here are 10 tips to stay healthy while working: 1. Watch What You Eat: Avoid fatty, sugary, and salty snacks. Keep them out of sight to avoid temptation. 2. Cut Back on Soda: Swap out soda for sparkling water to cut down on sugar intake. 3. Check Your Posture: Make sure to sit or stand with proper posture to avoid strain on your body. 4. Get Outside: Take advantage of sunlight and outdoor activities during warmer months. 5. Move Meetings Outside: Try walking meetings to get some extra steps in. 6. Stay Hydrated: Drink plenty of water throughout the day to stay hydrated and focused. 7. Pack Your Lunch: Save money and calories by bringing your own healthy lunch to work. 8. Take Breaks: Take short breaks to relax your mind and refocus. 9. Take a Walk: Get up and move around the office to burn calories and give your brain a break. 10. Use a Standing Desk: Consider using a standing desk to stay active while working. Scientific Evidence on Sitting:The proof from science tells us what we already knew: sitting too much is really bad for your health. Over the past ten years, studies have shown that sitting for a long time messes up your body’s processes, makes you gain weight faster, increases the chances of lifestyle-related diseases, and might even make you live a shorter life. Standing Desks for Better Health:That’s why more people who work in offices are choosing to get a standing desk that can be adjusted, allowing them to move more during the workday. Standing desks not only help you focus and work better but also give you a chance to stay healthy and in shape. Being mindful of how much we sit and finding ways to move more during the workday can greatly benefit our health. Simple exercises at a standing desk and following healthy habits like watching what we eat, staying hydrated, and taking breaks can make a big difference in how we feel both physically and mentally. So, whether it’s stretching at your desk or opting for a standing desk, taking small steps towards a healthier work routine can lead to a happier and more productive you. Also read : https://thesportzplanet.com/fitness-health-beat-mental-health-problems-by-doing-these-exercises-daily/ The Sportz Planet Desk,Atharva Shetye
