fit tackles football! The National Youth Sports Health and Safety Institute (NYSHSI) and Sanford fit have joined together to promote the importance of making healthy choices as well as proper body mechanics for young athletes. Follow along with our new fitSports video series for coaches and parents which will provide wellness tips and interactive drills for skill development and motivation!
Doing and playing your best takes energy. Getting enough sleep and relaxation can be challenging, especially when your players are excited for tomorrow’s game! However, sleep and relaxation are vital for success and safety on and off the field. According to the American Academy of Pediatrics (AAP), “Insufficient sleep increases the risk of accidents, injuries, hypertension, obesity, diabetes and depression.” The AAP recommends the following minimum and maximum hours of sleep per age group:
- Ages 3-5 years: 10-13 hours (including naps)
- Ages 6-12 year: 9-12 hours
- Ages 13-18: 8-10 hours
Recharge means to sleep or relax without screens to restore energy. Encourage families to practice the following tips to help your players charge up before practice and games!
- Minimize screen time
Light emitted from electronic devices often stimulates the brain, resulting in poor sleep. Help children relax before bed by offering quiet, calming activities such as reading or listening to music. AAP says: “Exposure to light (particularly blue light) and activity from screens before bed affects melatonin levels and can delay or disrupt sleep.” Avoid exposure to devices or screens for 1 hour before bedtime.
- Develop a bedtime routine
Write a bedtime ritual with your child. Review this plan together and discuss its importance.
- Create a sleep zone
Make sure your child’s bedroom promotes sleep. A dark, cool room with comfort items within reach is best.
- Encourage kids to practice Body Scans when needed
If you have trouble falling asleep, practice this relaxation technique.
- Keep Consistent- practice makes progress!
In this edition of the Sanford fitSports video, we’ll see how your energy fuels proper body movements while catching and receiving the football. Think fit. Be fit!
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